The components of my backpacking meal plan are based on countless years of research, recommendations, preparation, and experience. One can find a plethora of opinions and statistics published by others on what to expect for (for example): how many miles to hike per hour, how many calories burned per hour, how many days to hike before resupply, which food has the highest calorie-to-weight ratio, which foods produce the most energy, etc. I’ve included links to some my favorite resources on this site that aided in this planning (such as Erik the Black. Additional consideration was also taken for my own personal preference of taste, weight, price, variety, shelf-life, packability, and safety (such as intense odors, or impact to GI tract).
Lastly, unlike a short trip, a thru-hike meal plan’s intensity can have dangerous long-term effects on one’s body and mind if done poorly. For example, eating too few calories per day could result in too much weight loss, eating too much junk food could leave you lethargic to continue on, or too little diversity could lead to expensive over-compensating in towns.
After defining these guidelines and preferences, my meal strategy is fairly simple: An average of 3,800 calories, weighing 2lbs, consumed across 6 meals per day. I will eat the same meal every day until the next maildrop or town resupply, which will be planned every 4-5 days to keep total food weight under 10lbs at a time.
Click each category below to expand to view individual meals, items, calories, weight, and cost:
Meal Week 1
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Granola |
1 cup Granola | 375 | 3.00 | $0.82 |
| 1/4 cup Nido Fortificada instant milk (or Milkman @ 90 cal) | 160 | 1.00 | $0.25 | |
| 1/4 cup freeze dried berries (harmonyhousefoods.com) | 50 | 0.30 | $0.78 | |
| 1/4 cup MP Roasted Almonds | 170 | 1.00 | $0.48 | |
| 2 Folgers instant coffee packets | 0 | 0.40 | $0.28 | |
|
Elevensies
PB M&Ms, Fruit Bar, Trail Mix |
1 bag Peanut Butter M&Ms | 240 | 1.60 | $1.00 |
| 1 cup TJ Trail Mix (assorted) | 600 | 4.20 | $0.80 | |
| 1 Pressed by Kind Fruit Bar | 120 | 1.00 | $1.25 | |
|
Lunch
Beef Stick Snack |
3 oz Beef Stick (Krave, Perky Jerky, etc.) | 450 | 3.00 | $6.00 |
| 1 MP Cheese Sandwich Crackers | 200 | 1.30 | $0.27 | |
| 28 pieces TJs Soft & Juicy Mandarins | 280 | 2.80 | $1.35 | |
| Snack | 1 Bobo’s Bar (peach, lemon, etc.) | 360 | 3.50 | $2.50 |
|
Dinner
Fancy Chicken Ramen |
4 packages Saltine Crackers (8 crackers) | 100 | 0.80 | $0.20 |
| 1 packet Chicken Ramen | 380 | 3.00 | $0.28 | |
| 1/4 cup dried mixed veggies | 60 | 0.60 | $0.81 | |
| 1/2 cup freeze dried chicken | 120 | 0.90 | $1.62 | |
| 1 packet olive oil (11ml each) | 90 | 0.80 | $0.90 | |
| Dessert | 1 package Welch’s Fruit Snacks | 80 | 0.90 | $0.25 |
Meal Week 2
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Instant Oatmeal
|
2 packets TJs instant unsweetened oatmeal | 320 | 3 | $0.55 |
| 1/4 cup freeze dried berries (harmonyhousefoods.com) | 50 | 0.3 | $0.78 | |
| 1/4 cup MP Roasted Almonds | 170 | 1 | $0.48 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
Snickers, Fruit Wrap, Trail Mix
|
1 Snickers Bar | 266 | 2 | $0.67 |
| 1 cup TJ Trail Mix (assorted) | 600 | 4.2 | $0.80 | |
| 1 TJ Organic Fruit Wrap | 50 | 0.5 | $0.50 | |
|
Lunch
Tuna Crackers
|
3 Future Essentials Pilot Crackers | 300 | 2.5 | $1.80 |
| 1 package Starkist Tuna Creations (Lemon Pepper, Hickory Smoked, etc.) | 100 | 2.6 | $0.99 | |
| 1 package Goldfish crackers | 140 | 1 | $0.51 | |
| 8 pieces TJs Just Mango slices | 240 | 1.5 | $1.33 | |
| Snack | 1 Cliff Bar (Pomegranate) | 380 | 2.5 | $0.85 |
|
Dinner
Freeze Dried Meal
|
1 snack size bag Frito chips (1 oz) | 160 | 1 | $0.25 |
| 1 single serving freeze dried meal (Mountain House, Alpine Aire, etc.) | 650 | 4.8 | $7.00 | |
| Dessert | Hostess Fruit Pie (Apple, Blackberry, Lemon, Chocolate) | 400 | 4 | $1.00 |
Meal Week 3
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Instant Grits
|
2 packets Quaker Oats Instant Grits | 200 | 2 | $0.42 |
| 1 tbsp dehydrated cheddar cheese | 50 | 0.3 | $0.34 | |
| 1.5 tbsp Bacos | 30 | 0.2 | $0.10 | |
| 1 packet Cave Man Dark Chocolate Almond Coconut Bar | 310 | 1.5 | $0.50 | |
| 1 packet Honey | 30 | 0.3 | $0.12 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
PB Twix, Fruit Bar, Trail Mix
|
1 Peanut Butter Twix | 286 | 1.9 | $1.25 |
| 1 cup TJ Trail Mix (assorted) | 600 | 4.2 | $0.80 | |
| 1 Pressed by Kind Fruit Bar | 120 | 1 | $1.25 | |
|
Lunch
BBQ Chicken Crackers
|
3 Future Essentials Pilot Crackers | 300 | 2.5 | $1.80 |
| 1 can Swanson Chunk Chicken | 112 | 6.3 | $1.30 | |
| 2 packets parmesan cheese | 40 | 0.2 | $0.12 | |
| 2 packets BBQ sauce (or Buffalo Sauce) | 50 | 0.8 | $0.38 | |
| 5 pieces TJs Dried Pineapple | 240 | 2.8 | $1.00 | |
| Snack | 1 Power Plus PowerBar (Cookie Dough, Vanilla Crisp, etc.) | 230 | 2.1 | $1.50 |
|
Dinner
Walking Tacos Supreme
|
2 snack size bags Doritos (crushed) (1 oz) | 280 | 2 | $0.90 |
| 1/2 cup dehydrated refried bean flakes | 160 | 1.6 | $0.66 | |
| 1 cup freeze dried ground beef | 460 | 2.7 | $4.89 | |
| 1/2 cup dehydrated cheddar cheese | 300 | 1.8 | $2.00 | |
| 2 T dehydrated onion | 35 | 0.4 | $0.17 | |
| 1 packet olive oil (11ml each) | 90 | 0.8 | $0.90 | |
| 2 tsp taco seasoning | 12 | 0.2 | $0.05 | |
| Dessert | 1 package Target Twisted Fruit Ropes (Raspberry Lemonade, etc.) | 60 | 0.6 | $0.38 |
Meal Week 4
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Buns and Rings
|
2 Little Debbie Honey Buns | 460 | 3.5 | $0.60 |
| 10 rings TJ Dried Pears | 110 | 1.4 | $0.70 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
Pure Bar, Fruit Bar, Trail Mix
|
1 Pure Protein Bar (Chocolate Peanut Caramel) | 190 | 1.8 | $1.12 |
| 1 cup TJ Trail Mix (assorted) | 600 | 4.2 | $0.80 | |
| 1 TJ Dried Fruit Bar | 50 | 0.7 | $0.69 | |
|
Lunch
PB Banana Snack
|
3 Future Essentials Pilot Crackers | 300 | 2.5 | $1.80 |
| 2 packet Justin’s Honey Peanut Butter (or Almond Butter) | 360 | 2.2 | $2.00 | |
| 26 pieces TJ Organic Banana Chips | 320 | 2.1 | $0.43 | |
| Snack | 1 Nature Valley Granola Bar (Apple Crisp, Oats & Honey) | 190 | 1.5 | $0.67 |
|
Dinner
Pesto Chicken Pasta
|
1 packet Ramen | 380 | 3 | $0.28 |
| 1 packet Pesto spices (2 T dried basil, 1 T garlic powder) | 60 | 0.5 | $1.79 | |
| 1/2 cup freeze dried chicken | 120 | 0.9 | $1.62 | |
| 1/4 cup TJ Sun-dried Tomatoes | 70 | 1 | $1.00 | |
| 3 packets parmesan cheese | 60 | 0.3 | $0.18 | |
| 1 packet olive oil (11ml each) | 90 | 0.8 | $0.90 | |
| 1/4 cup TJ Dry Toasted Pignolias (Pine Nuts) | 200 | 1 | $1.00 | |
| 1 Snyder’s Cheddar Cheese pretzels | 200 | 2.25 | $0.99 | |
| Treat | 1 package (2 cookies) Newton Bars (Strawberry, Mixed Berry, Fig) | 200 | 2 | $0.46 |
Meal Week 5
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Blueberry Breakfast Biscuits
|
4 TJ Blueberry Breakfast Biscuits | 210 | 1.8 | $0.50 |
| 2 Bonne Maman Raspberry Jam Individual Packets | 100 | 1 | $0.66 | |
| 1 packet Emerald Breakfast on the Go Berry Nut Blend | 190 | 1.5 | $0.51 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
Nut Roll, Fruit Bar, Trail Mix
|
1 Pearson Salted Nut Roll | 240 | 1.8 | $1.00 |
| 1 cup Archer Farms Caramel Cashew Mix | 800 | 5.6 | $1.00 | |
| 2 Simply Balanced Fruit Strips | 90 | 1 | $0.48 | |
|
Lunch
Beef Jerky Snack
|
3 oz Wet Beef Jerky (Old Trapper, European Deluxe, etc) | 450 | 3 | $2.14 |
| 1 pack MB Peanut Butter Crackers | 300 | 2 | $2.14 | |
| 10 slices TJ Dried California Persimmons | 220 | 2.8 | $1.00 | |
| Snack | Nature’s Bakery Whole Wheat Fig Bar (Raspberry, Peach, Mango) | 220 | 1 | $0.80 |
|
Dinner
Vegetable Beef Rice
|
1 cup Minute Instant Brown Rice | 300 | 3.1 | $0.45 |
| 1/4 cup dried ground beef | 115 | 0.6 | $1.23 | |
| 1/4 cup dried mixed veggies | 60 | 0.6 | $0.81 | |
| 1 vegetable broth bouillon cube | 15 | 0.2 | $0.08 | |
| 1 t Onion Powder, 1 t Garlic Powder | 0 | 0.1 | $0.34 | |
| 1 packet olive oil (11ml each) | 90 | 0.8 | $0.90 | |
| Dessert | 2 Grandmas Cookies (Chocolate Chip, Peanut Butter, etc.) | 400 | 2.9 | $0.35 |
Meal Week 6
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Cereal
|
1.5 cups Cheerios (Protein, Fruity, Yogurt Burst, etc) | 210 | 2 | $0.44 |
| 1/4 cup Nido Fortificada instant milk (or Milkman @ 90 cal) | 160 | 1 | $0.25 | |
| 1/4 cup freeze dried berries (harmonyhousefoods.com) | 50 | 0.3 | $0.78 | |
| 1/4 cup MP Roasted Almonds | 170 | 1 | $0.48 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
Baby Ruth, Fruit Bar, Trail Mix
|
1 Baby Ruth Bar | 275 | 2.1 | $0.91 |
| 1 cup Archer Farms Handful of Everything Trail Mix | 500 | 4 | ,8 | |
| 1 Pressed by Kind Fruit Bar | 120 | 1 | $1.25 | |
|
Lunch
Nutella Banana Snack
|
3 Future Essentials Pilot Crackers | 300 | 2.5 | $1.80 |
| 2 Justin’s Chocolate Hazelnut Butter | 360 | 2.2 | $2.00 | |
| 20 pieces TJ Roasted Plantain Chips | 140 | 1 | $0.28 | |
| 10 TJ Dried Apple Rings | 110 | 1.4 | $0.72 | |
| Snack | 1 Pro Bar Meal (Superberry & Greens, Wholeberry Blast, Superfruit Slam) | 360 | 3 | $2.69 |
|
Dinner
Pepperoni Pizza Quinoa
|
1/2 cup Costco Organic Quinoa | 320 | 3 | $0.79 |
| 1/4 cup dried mixed veggies | 50 | 0.6 | $0.80 | |
| 1/4 cup TJ Sun-dried Tomatoes | 70 | 1 | $1.00 | |
| 1/2 tsp dried oregano, 1/2 tsp dried basil, 1/2 tsp dried garlic | 0 | 0.2 | $0.00 | |
| 1 packet olive oil (11ml each) | 90 | 0.8 | $0.90 | |
| 3 packets parmesan cheese | 60 | 0.3 | $0.18 | |
| 17 slices Hormel Turkey Pepperoni | 70 | 1 | $1.40 | |
| Dessert | Hostess Fruit Pie (Apple, Blackberry, Lemon, Chocolate) | 400 | 4 | $1.00 |
Meal Week 7
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Bagel with Cheese
|
1 Market Pantry Bagel (Blueberry, Cinnamon Raisin, Plain) | 220 | 3 | $0.50 |
| 2 Laughing Cow Cheese wedges (original swiss) | 100 | 1.5 | $1.00 | |
| 1 packet Emerald Breakfast on the Go Berry Nut Blend | 190 | 1.5 | $0.51 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $0.28 | |
|
Elevensies
Almond Snickers, Fruit Bar, Trail Mix
|
1 Snickers Almond Bar | 230 | 2 | $0.67 |
| 1 cup Archer Farms Caramel Cashew Mix | 800 | 4.6 | $1.00 | |
| 1 Pressed by Kind Fruit Bar | 120 | 1 | $1.25 | |
|
Lunch
Babybel Snack
|
3 Future Essentials Pilot Crackers | 300 | 2.5 | $1.80 |
| 3 Mini Babybel Cheeses (Original, Cheddar, Gouda) | 210 | 2.1 | $2.00 | |
| 8 pieces TJs Just Mango slices | 240 | 1.5 | $1.33 | |
| 1 package Goldfish crackers | 140 | 1 | $0.51 | |
| Snack | 1 Kind Bar (Dark Chocolate Chunk, Vanilla Blueberry, Peanut Butter) | 140 | 1.2 | $0.60 |
|
Dinner
Meaty Mashed Potatoes
|
Idahoan Instant Mashed Potatoes (Buttery, Four Cheese, Garlic Parmesan) | 440 | 4 | $1.00 |
| 1/4 cup dried mixed veggies | 60 | 0.6 | $0.81 | |
| 1/2 cup dried ground beef | 230 | 1.2 | $2.46 | |
| Dessert | 2 Grandmas Cookies (Chocolate Chip, Peanut Butter, etc.) | 400 | 2.9 | $0.35 |
Resupply Meals
| Meal | Food Item | Cal. | Oz. | Cost |
|
Breakfast
Bagel with Nut Butter
|
1 Bagel (Blueberry, Cinnamon Raisin, Plain) | 220 | 3.0 | $1.00 |
| 2 oz Nut Butter (e.g. Peanut Butter, Nutella) | 350 | 2.0 | $1.00 | |
| 1 Pop-Tart or 1 Honey Bun | 200 | 1.8 | $1.00 | |
| 2 Folgers instant coffee packets | 0 | 0.4 | $1.00 | |
|
Elevensies
Candy Bar, Trail Mix, Fruit
|
1 Candy Bar (PB Twix, Snickers, Baby Ruth, etc.) | 250 | 2.0 | $1.00 |
| 1 cup Trail Mix (nut, fruit, and chocolate mix) | 600 | 4.5 | $1.00 | |
| 2 Fruit Leather, Bar or Snacks (e.g. Welches, Fruit Roll-up) | 100 | 1.5 | $1.00 | |
|
Lunch
Meat and Cheese Snack
|
12 Crackers or 2 Tortillas (e.g. Stone Wheat, Triscuits, Mission, etc.) | 280 | 2.0 | $1.00 |
| 2 oz Cheese (String, Hard Cheddar, Babybel, Laughing Cow) | 200 | 2.0 | $1.00 | |
| 2 oz Beef Summer Sausage, Beef Sticks, or Beef Jerkey | 180 | 2.0 | $1.00 | |
| 3 oz Dried Fruit or Raisins | 260 | 3.0 | $1.00 | |
| Snack | 1 Granola Bar (Nature Valley, Kind, Quaker Oats, etc.) | 150 | 1.5 | $1.00 |
|
Dinner
Instant Rice or Noodles
|
1 package Instant Rice or Noodles (e.g. Knorr, Maruchan) | 600 | 5.6 | $1.00 |
| 1 snack size bag of chips (e.g. Doritos, Fritos, etc.) | 160 | 1.0 | $1.00 | |
| 1 can Chunk Chicken or packet Tuna/Salmon (e.g. Swanson, Starkist) | 100 | 2.0 | $1.00 | |
| Treat | 4 dry cookies (e.g. Oreos, Nutter Butters, Chips Ahoy) | 200 | 1.5 | $1.00 |
Hello Neiman! 