Five Day Lightweight Backpacking Meal Plan

Here is a complete 5-day backpacking meal plan similar to what I eat on my hikes. It includes three meals and four snacks, providing 3,500 calories from 2 lbs of food per day.

3,500 calories a day is a good baseline calorie goal for most backpacking trips. I eat this amount on hikes up to 500 miles. After that my metabolism kicks into high gear and I have to eat more (as much as 5,000 calories a day) to keep my energy up and stave off weight loss. The easiest way to add an extra 1,000 calories to this plan is to double up on the snacks.

Packaged, processed foods are a staple of my backpacking diet because they are calorie-dense, non-perishable and available everywhere – but some of them are not very nutritious. To get a more balanced diet it’s a good idea to eat lots of whole foods (meat, fruit, veggies, whole grains, etc.) during your town stops and supplement with vitamins.

I hope this gives you some ideas for designing your own backpacking meal plan.

Day 1 (3,474 calories – 32.9 ounces)

Breakfast	Ounces	Calories	Cals/oz.
2 packs Maple & Brown Sugar Oatmeal	3	320	107
1 mini-box Sun Maid Raisins	0.5	45	90
1 100-calorie pack Emerald Walnuts & Almonds	0.6	100	167
1 Little Debbie Honey Bun	1.8	230	128
1 cup Starbucks VIA Instant Coffee	0.1	0	0
Subtotal	6	695	116
Snack #1	Ounces	Calories	Cals/oz.
1 pack Emerald Breakfast To Go Trail Mix	1.5	200	133
Snack #2	Ounces	Calories	Cals/oz.
1 bag Peanut M&Ms	1.7	250	147
Lunch	Ounces	Calories	Cals/oz.
2 Medium Flour Tortillas	3.4	300	88
2 String Cheese Sticks	2	160	80
2 oz Salami	2	220	110
1 Gatorade G2 Packet	0.5	50	100
Subtotal	7.9	730	92
Snack #3	Ounces	Calories	Cals/oz.
1 Snickers Bar	1.8	250	139
Snack #4	Ounces	Calories	Cals/oz.
1 Clif Bar	2.4	230	96
Dinner	Ounces	Calories	Cals/oz.
1 box Kraft Macaroni & Cheese	7.25	780	108
1 pouch Starkist Tuna	2.6	80	31
1 tbsp Olive Oil	0.5	119	238
1 pack Land O’ Lakes Cocoa Mix	1.25	140	112
Subtotal	11.6	1,119	96
Day 1 Summary	Ounces	Calories	Cals/oz.
TOTAL	32.9	3,474	106

Day 2 (3,424 calories – 31.9 ounces)

Breakfast	Ounces	Calories	Cals/oz.
1 cup Bear Naked Granola	4.4	560	127
1/4 cup Peak Whole Powdered Milk	1	160	160
1 Little Debbie Honey Bun	1.8	230	128
1 cup Starbucks VIA Instant Coffee	0.1	0	0
Subtotal	7.3	950	130
Snack #1	Ounces	Calories	Cals/oz.
1 Odwalla Bar	2	210	105
Snack #2	Ounces	Calories	Cals/oz.
2 Nature Valley Granola Bars	1.5	190	127
Lunch	Ounces	Calories	Cals/oz.
12 Triscuit Crackers	2	240	120
2 oz Salami	2	220	110
2 String Cheese Sticks	2	160	80
1 Gatorade G2 Packet	0.5	50	100
Subtotal	6.5	670	103
Snack #3	Ounces	Calories	Cals/oz.
2 oz Dried Fruit	2	155	78
Snack #4	Ounces	Calories	Cals/oz.
2 Grandma’s Cookies	2.5	340	136
Dinner	Ounces	Calories	Cals/oz.
1 box Near East Couscous	5.7	570	100
1 pouch Starkist Tuna	2.6	80	31
1 tbsp Olive Oil	0.5	119	238
1 pack Land O’ Lakes Cocoa Mix	1.25	140	112
Subtotal	10.05	909	90
Day 2 Summary	Ounces	Calories	Cals/oz.
TOTAL	31.85	3,424	108

Day 3 (3,663 calories – 32.9 ounces)

Breakfast	Ounces	Calories	Cals/oz.
1 Mountain House Breakfast Skillet	4.7	680	145
2 Medium Flour Tortillas	3.4	300	88
1 cup Starbucks VIA Instant Coffee	0.1	0	0
Subtotal	8.2	980	120
Snack #1	Ounces	Calories	Cals/oz.
1 pack Emerald Breakfast To Go Trail Mix	1.5	200	133
Snack #2	Ounces	Calories	Cals/oz.
2 oz Beef Jerkey	2	160	80
Lunch	Ounces	Calories	Cals/oz.
12 Triscuit Crackers	2	240	120
1 pouch Starkist Tuna	2.6	80	31
2 Mayonnaise Packets	0.8	165	206
2 Pickle Relish Packets	0.6	24	40
1 Gatorade G2 Packet	0.5	50	100
Subtotal	6.5	559	86
Snack #3	Ounces	Calories	Cals/oz.
1 mini-pack Fig Newtons	2	200	100
Snack #4	Ounces	Calories	Cals/oz.
1 Odwalla Bar	2	210	105
Dinner	Ounces	Calories	Cals/oz.
1 bag Idahoan Mashed Potatoes	4	440	110
1 Slim Jim	1	150	150
1 tbsp Olive Oil	0.5	119	238
1 pack Land O’ Lakes Cocoa Mix	1.25	140	112
1 Hostess Fruit Pie	4.5	480	107
Subtotal	11.25	1,329	118
Day 3 Summary	Ounces	Calories	Cals/oz.
TOTAL	32.95	3,663	111

Day 4 (3,254 calories – 31.6 ounces)

Breakfast	Ounces	Calories	Cals/oz.
1 Cinnamon & Raisin Bagel	3.3	250	76
1 Jif To Go Peanut Butter Cup	1.5	250	167
1 Little Debbie Honey Bun	1.8	230	128
1 cup Starbucks VIA Instant Coffee	0.1	0	0
Subtotal	6.7	730	109
Snack #1	Ounces	Calories	Cals/oz.
1 bag Peanut M&Ms	1.7	250	147
Snack #2	Ounces	Calories	Cals/oz.
1 Odwalla Bar	2	210	105
Lunch	Ounces	Calories	Cals/oz.
12 Triscuit Crackers	2	240	120
1 Jif To Go Peanut Butter Cup	1.5	250	167
1 Gatorade G2 Packet	0.5	50	100
Subtotal	4	540	135
Snack #3	Ounces	Calories	Cals/oz.
2 Grandma’s Cookies	2.5	340	136
Snack #4	Ounces	Calories	Cals/oz.
1 pack Emerald Breakfast To Go Trail Mix	1.5	200	133
Dinner	Ounces	Calories	Cals/oz.
1 bag Knorr Pasta Alfredo	4.4	480	109
1 pouch Valley Fresh Chicken	7	245	35
1 tbsp Olive Oil	0.5	119	238
1 pack Land O’ Lakes Cocoa Mix	1.25	140	112
Subtotal	13.15	984	75
Day 4 Summary	Ounces	Calories	Cals/oz.
TOTAL	31.55	3,254	103

Day 5 (3,785 calories – 31.7 ounces)

Breakfast	Ounces	Calories	Cals/oz.
1 cup Bear Naked Granola	4.4	560	127
1/4 cup Peak Whole Powdered Milk	1	160	160
1 mini-pack Fig Newtons	2	200	100
1 cup Starbucks VIA Instant Coffee	0.1	0	0
Subtotal	7.5	920	123
Snack #1	Ounces	Calories	Cals/oz.
1 Clif Bar	2.4	230	96
Snack #2	Ounces	Calories	Cals/oz.
2 Grandma’s Cookies	2.5	340	136
Lunch	Ounces	Calories	Cals/oz.
2 Medium Flour Tortillas	3.4	300	88
1 Jif To Go Peanut Butter Cup	1.5	250	167
1 Gatorade G2 Packet	0.5	50	100
Subtotal	5.4<	600	111
Snack #3	Ounces	Calories	Cals/oz.
1 pack Honey Roasted Cashews	1.5	225	150
Snack #4	Ounces	Calories	Cals/oz.
1 Snickers Bar	1.8	250	139
Dinner	Ounces	Calories	Cals/oz.
1 Mountain House Lasagna w/ Meat Sauce	4.8	600	125
1 Hostess Fruit Pie	4.5	480	107
1 pack Land O’ Lakes Cocoa Mix	1.25	140	112
Subtotal	10.55	1,220	116
Day 5 Summary	Ounces	Calories	Cals/oz.
TOTAL	31.65	3,785	120

Have any questions or comments about ultralight backpacking food? Please post below…