22 Useful and Easy Hiking Lunch Ideas For You
When we hit the hiking trail, from several-hour short hikes or those lasting up to a full day, we’re sure to have food in our backpacks. Assembling hiking lunch ideas is one of the first steps in planning a great day on the trail. And there’s something extraordinary about having a hiking lunch on the trail while admiring nature.
The day hike lunch ideas we share below have the day hiker in mind. Still, many of our tips can also be adapted for longer hikes and backpacking trips.
We’ve enjoyed long hikes that start just after sunrise and end at the dinner hour. When you’re on the trail for that long, keeping your energy levels high is essential.
We share our hiking lunch and food ideas from our many years on the hiking trail to help you plan your future hiking adventures. Hopefully, you’ll find plenty of excellent day hike food ideas that integrate with your personal preferences for lunch.
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Food Tips Before Your Hike
Complex carbohydrates
A good reason to think about your day hiking lunch in advance is to make sure your body gets proper nutrition during your adventure.
Complex carbohydrates are essential for hikers. Your body needs sufficient fuel, which means the correct food type. Complex carbs convert into glucose slowly, keeping blood sugar levels steady. Ensure you have great sources of complex carbohydrates; you’ll get the needed fuel for your hiking adventure.
What types of foods hold reasonable amounts of complex carbohydrates? Fiber-rich cereals, Fruits, grains, vegetables, whole grain foods.
Avoid junk foods on your hike. While they also provide carbohydrates, their version is simple carbs versus the complex carbohydrates you should eat.
Complex carbohydrates are great choices before your hike as well as after you finish your hiking adventure. A good rule of thumb for replenishing your body is to consume a 4:1 ratio of carbohydrates to protein. That is a good recipe for replacing muscle energy and helping your muscle tissues.
Planning your hiking meals
Most of the food options we list in this post are readily available at your typical grocery store. You’ll likely find some great choices if you have a health food store.
Consider the calorie content of the foods you bring on your hike. Generally, 2500 to 4500 calories per person is a typical target level of food calories to consume on a full-day hike.
Sure, some variables impact how much food you should eat. These include the length of your hike, the intensity level of your hike, the weight of your backpack, and your body composition. But it is a numbers game.
Food choices before your hike
Get started on the right foot by preparing yourself with quality food and drink before stepping on the trail. Here are some of the best hiking food ideas to consider before your hike:
Pre-hydrate – drink at least 4 cups of water
Eat complex carbohydrates and protein a few hours before your hike
- Apples
- Oatmeal with milk and fruit
- Nuts and raisins
- Peanut butter sandwich on whole wheat bread
- Yogurt with berries
Hydration before everything else
A solid hydration strategy is paramount for hikers. It may be the most essential thing you consider. You need to have enough water on your hike.
Rule of thumb: Drink up to one quart of water every hour of your hike
Water helps regulate body temperature, provides oxygen to muscles, and rids our bodies of toxins.
Several factors can come into play that impact how much liquid you’ll need, such as the intensity of your hike and temperature.
Tip: If you are hiking at altitude, we recommend increasing your water intake a day or more before your hike. Length can bring on headaches and related problems. Drinking ample amounts of water can help to alleviate these problems.
While water may be the top liquid for hydration, consider including sports drinks with electrolytes. If you are sweating in hot weather, your body loses essential nutrients (chloride, potassium, sodium). You might also add some extra salt to your lunch items to replace the sodium your body will sweat out during your hike.
Hydration bladders
A water bottle might be sufficient if you are going on a short hike. But if you’ll be out for a few hours, consider a hydration bladder to hold your water. We always pack a water bladder in our Osprey backpacks when we head out for a full hiking day. A lot of hiking requires access to water. Water bladders are a convenient way to access water. Many include drinking tubes that attach to your backpack so that a sip of water is always accessible. A 3-liter bladder size is a good choice for day hikes.
Here are some excellent hydration bladder options:
Energy drinks (Just say no)
Let’s talk about energy drinks while we’re on the subject of liquids. Formulated to boost energy, some also claim to have beneficial ingredients such as potassium and vitamins.
However, energy drinks often are not a top choice for hydration since their levels of caffeine and sugars can facilitate dehydration. You can also be subject to a post-drink crash once the boost wears off.
We vote to pass on energy drinks during your hikes.
Hiking Lunch Ideas
Pack nourishing snacks for your hike
People ask, “What should I eat for energy on my hike?” The longer you hike, the more energy your body will burn. Keep high-energy hiking snacks in your backpack for the fuel you’ll need. Here’s a list of great snacks to consider packing for your hike:
1. Energy balls
If you get bored of regular trail mix, consider energy balls as part of your snack pack. Most people create a homemade version, dropping their favorite ingredients. You’ll find many recipes online that you can make in your kitchen before your hike.
2. Energy bars, granola bars, protein bars
It’s a rare day for us to be on the hiking trail and not have Clif Bars with us. We love the flavor varieties and enjoy these as a snack along the route. Protein bars are great to bring on the hiking trail for plenty of energy. And you can find them in a variety of flavors. They’re also a great way to carry protein, as meats like chicken can be more cumbersome for hiking.
Other good options include PROBAR and RXBAR. Look for protein bars offering at least 300 calories – you’ll burn fuel on your hike. We recommend protein bars and meal bars over granola bars as the latter doesn’t provide higher levels of nutritional value. These are great snacks and will keep your appetite satisfied for some time.
3. Granola
A good source of protein, vitamins, and micronutrients. You can use granola as an alternative to trail mix.
4. Nuts and seeds
Due to their calorie density, nuts and seeds provide healthy calories, protein, and fats.
5. Trail mix
This classic choice delivers protein and healthy fats. Trader Joes has several versions of trail mix available – some emphasize dried fruits, while others include dark chocolate. Some folks like to make their own trail mix. Whichever approach you choose, trail mix is a great option to have in your backpack for munching along the trail.
Protein
Protein is your friend on the hiking trail. Some easy hiking lunch choices include:
6. Eggs (hard-boiled)
Store hard boiled eggs in a zip-lock bag or rigid plastic container.
7. Fish
Bring a small can of salmon or tuna, or pack a premade tuna sandwich.
8. Jerky
This option serves up protein and is lightweight. Beef jerky also keeps well on the trail at room temperature. Be aware that this food is high in sodium, but that could be okay as a once-in-awhile treat on the trail.
9. Lean Protein
White chicken meat, white turkey meat, lean pork, lean beef. These can be added to a sandwich or salad bowl on the hiking trail.
Bread
10. Flatbreads – Tortillas and Pita Bread
Flatbreads such as tortillas and pita bread are better than regular bread on the trail, with less chance of getting squished.
Tortillas are great for making wraps. Our go-to travel lunch meal is almost always – a tortilla with a spread of hummus, a slice or two of smoked salmon, and tomato. We make these in advance, cover them with plastic wrap, and take them out when it’s lunchtime on the trail.
Pita bread – is an option, though it might be hard to fill on the trail, so we recommend making your pita sandwiches in advance.
Naan is a good choice for wraps and sandwiches.
11. Bagels
Bagels take up more room than the options below, but as they are dense, they can hold up well on the trail.
12. Pumpernickel bread
Pumpernickel bread lasts days and is very dense, making it a good option for backpackers.
A small container to hold olive oil can give you an excellent addition to your bread. Olive oil is a healthy fat. It’s great for the trail as it slows carbohydrate absorption in your body.
Tip: How do you pack sandwiches for hiking?
You can make your sandwich in advance using hearty bread or a wrap with tortillas. Place it in a ziplock bag or wrap it in plastic wrap. Then, store the sandwich in a sturdy container to keep it protected.
You can also make your sandwich on the trail. Just have your ingredients available in separate storage areas. We prefer this when using wet items such as cucumber and tomato.
Cheeses
13. Cheese options
Cheese provides a great combination of calcium, fat, and protein. But as you may be challenged in keeping it cool, be careful which type of cheese you select for the hiking trail.
Hard cheese, such as cheddar, is among the best cheese varieties for hiking. It keeps well in semi-hot weather.
We recommend leaving soft and unaged cheese at home (e.g., goat cheese, feta cheese, cream cheese)
Tip: Packing cheese for your hike
Keep your cheese wrapped in wax paper, then plastic wrap, and in a plastic-sealed container. Adding small ice packs can help. Refrain from pre-cutting larger cheese blocks into smaller pieces for your hike, as less surface area can mean more mold growth opportunities.
Leave the cheese home if you have an extended hike or expect scorching weather.
Spreads
14. Nut Butters
Nut butters are healthy and a good choice for the trail. Consider classic peanut butter, almond butter, or sunflower spread. Spread on bread or fruit. We pack ours in small plastic containers that fit in our packs. Be sure to have a knife to spread your nut butter.
Pasta
15. Pasta options
If you have the room and the time, make a pasta salad. Store in a plastic container.
There are so many great pasta you can make, such as:
- Simple pasta salad
- Angel hair pasta with olive oil and lemon
- Pesto pasta with sun-dried tomatoes
- Raisin and nut curried couscous
Put together your personal favorite for the trail.
Salads
16. Salad options
Delicious day hiking food ideas for lunch include salads. A pasta salad supplements a tasty meal and packs carbs. Another good choice is a hearty bean salad, such as a black bean or three-bean salad.
A small jar can hold cherry tomatoes to add to your salad.
Make a salad that aligns with your personal preferences, and enjoy a great meal on the trail.
Meats
Meat options
Meat checks the box for a high calorie-to-weight ratio, minimal to no need for refrigeration (depending on the meat), and high protein and fat content. Top meat choices for the hiking trail include the following:
17. Dehydrated chicken or turkey
Dehydrated chicken or turkey may not sound like the most delicious option for a hiking lunch, but they are an excellent choice. These meats are lightweight, easy to pack, and provide essential nutrients and energy your body needs during a long hike. Dehydration removes the moisture from the meat, making it lighter and more compact, perfect for carrying in your backpack. The dehydration process also enhances the flavor and preserves the meat, making it taste even better on the trail.
18. Jerky
Jerky has been a popular snack for centuries, with evidence of its consumption dating back to ancient civilizations. It is an ideal option for hiking food because this dried meat is lightweight, easy to pack, and provides essential nutrients for long hikes.
19. Salami (hard-dried)
Salami is a delicious, savory, and protein-packed option that can make any hiking adventure even better. It is popular for hikers due to its long shelf life and high protein content. This cured sausage is made from ground pork, spices, and salt, which are then stuffed into casings and aged for several months. The result is a flavorful and portable food that can last for weeks.
20. Sausage
Sausage makes a fine choice for hiking on the trail. Sliced in advance, it can make an excellent addition to a sandwich.
Fruits
Your options for fruit include fresh fruits and dried fruits.
21. Dried fruit
Choices for dried fruit include dried apples, banana slices, dates, mangoes, and raisins. Dried fruits are packed with vitamins and minerals. Their natural fructose breaks down slowly, delivering energy during your hike.
22. Fresh fruit
Fresh fruit takes more space in your pack, though fruit is usually an easy and healthy snack. Add some fresh fruit to your lunch with these options:
Apples: Packed with calories, carbohydrates, vitamins, and minerals for a healthy energy boost
Bananas: Easy to carry. Plan to eat this toward the beginning of your hike so it doesn’t become mushy later in the day.
Grapes: Provide moisture for extra hydration
More Food Tips For The Hiking Trail
Backpacking lunch Ideas
If you’re heading out for an extended backpacking adventure, remember that backpacking lunch ideas bring additional considerations.
Unlike day hikes, where quick snacks and sandwiches suffice, backpacking trips require more meal planning. This is because backpackers need to consider weight, nutrition, and food that can withstand long periods without refrigeration.
Dehydrated meals, energy bars, trail mix, and dried fruits are popular options because they provide long-lasting energy while being lightweight and easy to pack. While these may not be as satisfying as a hot meal, they are efficient and practical for backpackers on the go.
Some popular backpacking lunch options include sandwiches, wraps, and salads made with freeze-dried or dehydrated ingredients. These can be easily assembled on the trail and don’t require any cooking.
One of the critical challenges when it comes to backpacking meals is finding a way to heat food on the trail. If you can access a portable stove, ramen noodles, instant soups, and couscous are great hot options for a warm and filling lunch.
Another creative way to heat food on the trail is using insulated thermos. This can keep foods like chili, stews, or rice dishes warm until lunchtime.
Heating food on the trail
If you have room in your pack and are inclined, you can bring a small backpacking stove such as a jet boil flash cooking system.
This is optional, especially for day hikers. But it can be done to enjoy hot coffee or a hot cooked meal on the trail. Being able to heat water on the trail provides more lunch options. With hot water available, you can make the following:
- Dehydrated meals
- Freeze-dried meals
- Instant oatmeal
- Packaged backpacking meals
- Ramen noodles
Look at a canister or integrated canister backpacking stove for boiling water, simmering foods, and ultralight hiking considerations.
Canister stoves are small, lightweight, and quick to light.
Integrated canister systems include a burner attached to the fuel canister. These are your go-to choices for boiling water quickly.
Tip: Bring olive oil as a butter substitute.
Packing your hiking lunch
Think about easy access to your food among your day-hike lunch ideas. Also, consider economizing what you pack so your food doesn’t take up too much space. Including a small container to keep your food separated is helpful.
Consider these additional tips:
- Place food in individual pouches
- Place food pouches in Ziploc bags
- Put harder foods on the bottom
- Plan to eat the most perishable food early in your hike
- Include a small ice pack to keep help keep food cold. It’s a good thing to keep in your lunch pack, especially if you carry perishable food.
We keep our lunch in our Osprey backpacks. In addition, we keep hydration bladders inside the backpacks for access to water.
Food after your hike
Another thing to consider is eating when you are done hiking. Your adventure uses up lots of energy. So, at the end of the hike, it’s a great idea to replenish yourself with lean proteins and complex carbohydrates.
Here are some post-hike nourishment ideas:
- Rehydrate with water
- Drink a fruit smoothie
- Whole grain wrap with turkey
- Yogurt with berries
Planning your future hikes
While you’re planning your hiking lunches, it’s never too early to start planning your next hiking adventure. We want to share one of our memorable hikes to Avalanche Lake in Glacier National Park. It was a great place to enjoy a wonderful afternoon lunch.
Get ready to have a wonderful day hike lunch
We hope you’ve found some easy day hiking lunch ideas for your day on the trail. We had shorter day hikes in mind when preparing our list. However, many food choices we recommend can also be suitable for multi-day hikes. If you are out on the trail for a long time, be aware of foods that may not be the best option to carry for extended periods.
You have some great information now to plan the perfect hiking lunch for your next hiking adventure. Next step, get a calendar and schedule your next hiking day. Pack your lunch for hiking and enjoy a wonderful day on the trail as you head out to the great outdoors.
Happy trails from The Places Where We Go!
Hi
I’m from Indonesian, currently work as trekking guide for 4 years already on mount rinjani, one of my experience and many porter said if you add pineapple on your lunch it will boost your energy.