When planning a hike, it’s essential to accurately calculate how much food to bring. Proper planning ensures you pack just enough: too little food may leave you hungry by the end, while too much means unnecessary weight - something challenging to manage in hiking conditions.

Here’s how to create a practical menu for a 3-day hike, focusing on nutritious, space-saving, and lightweight options.

Menu Composition for a 3-Day Hike

To optimize your food supplies without compromising on quantity or nutrition, follow these tips:

  1. Replace canned meat with freeze-dried meat or mushrooms.
  2. Swap fresh vegetables for dried or freeze-dried ones.
  3. Avoid glass or tin containers; opt for lightweight materials like plastic.
  4. For snacks, prioritize calorie-dense items like energy bars, crispbreads, or cookies.
  5. Pre-pack and label meals for convenience (e.g., “Breakfast, Day 1”).
  6. Assign someone as the “emergency supply keeper” to carry a small extra reserve of food.

Plan meals with your body’s needs in mind:

  • Carbohydrates: Provide quick energy replenishment. Include simple carbs (chocolate, cookies, fruits) and complex ones (oatmeal, brown rice).
  • Proteins: Essential for muscle function, found in meat and legumes.
  • Fats: Choose unsaturated fats (plant-based oils) since animal fats are harder to digest during physical activity.
  • Vitamins: Vitamin C is crucial for immune and cardiovascular health. Tea with lemon is a good source.
  • Water: Hydration is as important as food. Women need at least 2 liters/day, while men may require 3 liters/day. Dehydration can lead to fainting.

Menu Example for a 3-Day Hike

Day 1

Breakfast

  • Oatmeal with dried apricots (350.6 kcal)
  • Cranberry-coconut energy bar (434 kcal/100 g)

Lunch

  • Pea soup with pork (315.2 kcal)
  • Pasta (330 kcal)
  • Herbal tea with snacks

Vegetarian alternative:

  • Mushroom soup (364 kcal)
  • Bulgur with vegetables (313.6 kcal)

Dinner

  • Buckwheat porridge with beef (331 kcal)
  • Dried fruits (297.7 kcal)
  • Herbal tea

Vegetarian alternative:

  • Mushroom risotto (299 kcal)

Day 2

Breakfast

  • Corn porridge with chia seeds and poppy seeds (355.9 kcal)
  • Coffee
  • Mint-date energy bar (355 kcal/100 g)

Lunch

Meat option:

  • Borscht with pork (289 kcal)
  • Moroccan couscous with beef (324 kcal)
  • Herbal tea

Vegetarian alternative:

  • Mushroom soup (364 kcal)
  • Mashed peas with sesame (344.3 kcal)

Dinner

Meat option:

  • Mashed potatoes with pork (351.4 kcal)
  • Herbal tea

Vegetarian alternative:

  • Buckwheat porridge with seaweed (345.3 kcal)
  • Snack option: nuts with raisins (437 kcal/100 g).

Day 3

Breakfast

  • Banana porridge (426.2 kcal)
  • Coffee
  • Blackcurrant energy bar (387.5 kcal/100 g)

Lunch

Meat option:

  • Georgian beef soup (318 kcal)
  • Rice porridge with pork (323 kcal)

Vegetarian alternative:

  • Mushroom noodles (282.8 kcal)

Dinner

Meat option:

  • Buckwheat porridge with beef (311 kcal)
  • Herbal tea
  • Dried fruits (297.7 kcal/100 g)

Vegetarian alternative:

  • Bulgur with vegetables (313.6 kcal)

Snacks for Breaks and On-the-Go

Pack energy bars in various flavors for variety and convenience. Each 100 g contains 300-400 kcal - perfect for quick energy boosts. Snacks are particularly useful if hiking with kids, as they require more frequent energy replenishment.

By following this menu, you’ll have balanced and satisfying meals to keep you energized throughout your 3-day hike.