Planning food for a short multi-day hike is all about striking the right balance between weight, calories, and easy prep. Below is a complete 4-day / 3-night plan based on a real pack list, plus simple alternatives for breakfast, lunch, and dinner so you can swap things to taste.
Core Food List
This food list is designed for a 4-day / 3-night hike. It keeps weight low while covering hot breakfasts, quick lunches, filling dinners, and plenty of snacks for energy along the way.
Breakfast
| Item | Weight (each) | Qty | Total |
|---|---|---|---|
| Chia & Oat Pudding (Carman's) | 35 g | 3 | 105 g |
| Coconut Milk Powder (Ayam) | 50 g | 1 | 50 g |
Breakfast subtotal: 155 g
Lunch
| Item | Weight (each) | Qty | Total |
|---|---|---|---|
| High Protein Wraps (Simsons Pantry) | 38 g | 5 | 190 g |
| Hard Cheese Slices | 50 g | 3 | 150 g |
| Salami Sticks | 18 g | 3 | 54 g |
| Peanut Butter Satchel (Mayver’s) | 300 g | 1 | 300 g |
Lunch subtotal: 694 g
Dinner
| Item | Weight (each) | Qty | Total |
|---|---|---|---|
| Freeze-Dried Meal (Campers Pantry) | 100 g | 3 | 300 g |
| Hot Chocolate Sachets (Coles) | 20 g | 3 | 60 g |
| Sleeping Tea | 6 g | 3 | 18 g |
Dinner subtotal: 378 g
Snacks
| Item | Weight (each) | Qty | Total |
|---|---|---|---|
| Protein Bars (Sam's Pantry) | 38 g | 8 | 304 g |
| Dried Fruit Blend (Angas Park) | 375 g | 1 | 375 g |
Snacks subtotal: 679 g
Total Pack Weight
Breakfast 155 g + Lunch 694 g + Dinner 378 g + Snacks 679 g = 1,906 g (~1.9 kg)
Breakfast Options
Packed Option
- Chia & oat pudding (mix with water the night before).
- Coffee with milk powder
Alternatives
- Flavoured Couscous (example: Ainsley Harriott)
- Instant oats with powdered milk and dried fruit.
- Granola with powdered milk or a scoop of protein shake mix.
- Dehydrated scrambled eggs.
- Tortilla with peanut butter and honey for a no-cook morning.
Lunch on the Trail
Packed Option
- Wraps with cheese and salami.
- Protein bar as a top-up.
Alternatives
- Tuna or salmon satchels with wraps.
- Powdered hummus or bean dip with crackers or wraps.
- Jerky with dried fruit and nuts.
- Nut butter wraps (peanut or almond).
Dinner at Camp
Packed Option
- Freeze-dried camping meals.
- Hot chocolate before bed.
Alternatives
- Instant ramen upgraded with dried vegetables and sliced salami.
- Couscous with soup mix and a tuna satchel.
- Instant rice with a dehydrated curry or chili pack.
- Lentil soup mix with a warm wrap on the side.
Snacks & Extras
Packed Option
- Protein bars, dried fruit, a peanut butter satchel, and tea.
Alternatives
- Trail mix of nuts, seeds, chocolate, and berries.
- Electrolyte tablets or drink mix for long days.
- Sesame snaps or energy chews.
- Fresh fruit on day one if desired.
Trail Tips
- Pack for variety to avoid food fatigue.
- Choose calorie-dense foods that need little fuel or clean-up.
- Keep a “grab pocket” of snacks handy so you do not stop as often.
- End the day with a warm drink, it helps recovery and sleep.
With a bit of planning, your meals on the trail can be both lightweight and satisfying. This 4-day / 3-night food plan keeps things simple while still giving you variety and enough calories to fuel long days of hiking. Remember to tailor the menu to your own tastes, and don’t be afraid to swap in a few comfort foods - because enjoying a good meal at camp is just as rewarding as reaching the summit.