Setting off on a hike? Never underestimate the power of a good lunch. Hiking burns lots of calories – studies say around 400-500 per hour![1] Bringing the right food isn’t just about stopping your stomach from growling; it’s about giving your body the fuel it needs for a safe and fun adventure.
This guide is your lunchbox map, packed with delicious and easy ideas for every dietary preference. We’ll explore classic wraps, vegetarian wonders, and even gluten-free options.
Plus, I’ll share some expert tips on packing for a day hike and why a well-planned lunch is more than just a pitstop – it’s essential gear for your hike. So, grab your backpack and your appetite, and let’s get started with day hiking lunch ideas!
Easy Day Hiking Food Ideas
Let’s break it down with some options that have always worked for me:
1. Pasta Salad
I’m a big fan of whipping up a batch the night before, and this pasta salad is a long-time favorite.
Whole-wheat pasta serves as the base for sustained energy, while chopped veggies like peppers, broccoli, and cherry tomatoes add a burst of vitamins.
The protein punch comes from shredded chicken or crumbled tofu (depending on your preference).
Toss it all in a light vinaigrette dressing, and voila! You’ve got a trail lunch idea packed with complex carbohydrates for that steady energy flow.
Pro tip: Pack the dressing separately and drizzle it on just before eating to prevent the pasta from getting mushy.
2. Chicken Sandwich
Sometimes, you just can’t go wrong with a classic. Grilled chicken breast on whole-wheat bread provides the perfect combo of protein and long-lasting energy. Layer up with your favorite veggies like lettuce, tomato, and spinach for added vitamins and fiber.
Feeling fancy? Spread some avocado on the bread, and you’ve got a good hiking lunch with a balanced mix of nutrients to keep you fueled throughout your trek.
3. Tortilla Wrap
The beauty of wraps lies in their versatility. I love using whole-wheat tortillas filled with deli meat, cheese, and lettuce for a quick and easy option. But don’t be afraid to get adventurous! Hummus, roasted vegetables, and falafel make for a delicious vegetarian twist.
Protein is key, so throw in some tuna salad, hard-boiled eggs, or leftover shredded chicken.
Remember to wrap your tortilla tightly in foil or beeswax wrap to prevent it from getting soggy or falling apart in your backpack. Learned that one from experience too!
4. Tuna & Egg Salad
This dynamic duo packs a serious protein punch! I mix canned tuna with chopped celery, red onion, and mayonnaise for a classic tuna salad. Then, I add hard-boiled eggs, chopped for extra protein and healthy fats.
Serve it on whole-wheat bread or crackers for a satisfying lunch for hiking.
5. Ramen Lunch Box
Yes, even instant ramen can be a decent hiking lunch. Just choose a low-sodium version and boost it with protein and veggies. I like adding shredded chicken, chopped carrots, peas, and a drizzle of sesame oil for a flavorful and filling meal.
Don’t forget to bring a small thermos with hot water to prepare it on the trail.
6. Salmon Salad Sandwich
Feeling fancy? Spread some creamy salmon salad on whole-wheat bread for a gourmet day hiking lunch. Add a sprinkle of capers and fresh dill for an extra flavor kick.
Salmon is rich in omega-3 fatty acids, which are important for heart health and may help reduce inflammation after exercise. I usually pack this option closer to my hike to preserve the freshness of the salmon.
Vegetarian and Vegan Hiking Lunches
Hitting the trail doesn’t mean sacrificing deliciousness or variety when it comes to lunch!
Here are some vegetarian and vegan day hiking lunch ideas packed with flavor and nutrients:
1. Hummus Veggie Wrap
A versatile and colorful option, this wrap is my go-to for quick and easy fuel. Spread your favorite hummus (roasted red pepper, anyone?) on a whole-wheat tortilla and pile on the veggies like shredded carrots, cucumber slices, spinach, and bell peppers.
Feeling adventurous? Add marinated tofu crumbles for extra protein and pack a small container of olives or roasted chickpeas for a satisfying crunch.
This lunch provides complex carbohydrates from the tortilla, vitamins, and fiber from the veggies, and protein from the hummus and tofu (if added). It’s a balanced and delicious way to keep your energy levels up on the trail.
2. Peanut Butter & Jelly Sandwich
This childhood classic is surprisingly good fuel for the trail! Opt for whole-wheat bread for sustained energy and choose natural peanut butter with no added sugar for a healthy dose of protein and healthy fats.
I like to add a layer of sliced banana for potassium and extra sweetness. This gives me a good lunch for hiking that is simple, lightweight and packs a surprising punch of energy.
3. Lentil Salad Sandwich
Don’t underestimate the power of lentils! Whip up a batch of lentil salad the night before with cooked lentils, chopped vegetables like celery and onion, and a light vinaigrette dressing.
Spread it on whole-wheat bread for a protein-packed and fiber-rich trail lunch idea.
Lentils are a great source of plant-based protein and iron, essential for energy production and preventing fatigue [2].
Bonus: Add some chopped avocado for healthy fats and extra creaminess.
4. Quinoa Power Salad
This protein and nutrient powerhouse is perfect for fueling long hikes. Combine cooked quinoa with chopped vegetables like broccoli, tomatoes, and red onion.
Toss in some cooked chickpeas or black beans for extra protein and fiber. Dress it with a light vinaigrette or lemon juice and olive oil.
5. Veggie Fritters & Hummus
Take your hummus obsession to the next level with veggie fritters! Make fritters with grated potato, zucchini, and a touch of chickpea flour for a crispy and satisfying base. Dip them into your favorite hummus for a protein-packed and flavorful hiking lunch.
This option is a fun twist on the classic hummus and veggie combo, and it’s sure to satisfy your taste buds and your hunger.
Gluten-free Day Hike Lunch Ideas
As someone with a gluten sensitivity, I know how frustrating it can be to find delicious and satisfying food on the trail. But trust me, it’s absolutely possible!
Here are some gluten-free day hike lunch ideas that have fueled my adventures without sacrificing taste or energy:
1. Veggie Power Bowl with Quinoa and Tahini Dressing
This vibrant bowl is my go-to for a filling and nutritious lunch. I start with cooked quinoa, a gluten-free whole grain that gives me sustained energy thanks to its complex carbs. Then, I layer on roasted or raw veggies like broccoli, sweet potato, and cherry tomatoes for vitamins and fiber.
Grilled chicken breast adds a protein punch, while crumbled tofu keeps it vegan. Finally, I drizzle everything with a flavorful tahini dressing – it’s easy to whip up with tahini, lemon juice, water, and your favorite spices.
2. Chicken and Avocado Salad Wraps
Craving something protein-packed and easy to eat? These wraps are my lifesavers! I use lettuce wraps or gluten-free tortillas as the base, then fill them with a delicious chicken salad made with shredded grilled chicken, chopped celery and red onion, and a light mayonnaise or yogurt-based dressing.
Creamy avocado slices add healthy fats and extra flavor.
Pro tip: Pack the avocado separately and add it just before eating to prevent browning.
3. Quinoa Salad with Chicken or Tofu
For this salad, I start with cooked quinoa for the base, then add chopped vegetables like cucumber, bell peppers, and carrots for vitamins and fiber. Protein comes from grilled chicken breast or cubed tofu, depending on my mood.
A light vinaigrette or lemon juice and olive oil dressing ties everything together. I sometimes add chopped nuts or seeds for extra protein and healthy fats.
Bonus: 5 Hiking Day Snack Ideas
When it comes to snacks, delicious and convenient fuel doesn’t have to require gourmet prep.
Here are some trail bite ideas that have kept me energized and my taste buds happy on countless hikes:
- Dried Sausages: I always stash some dried sausages like pepperoni or turkey jerky in my pack. They’re lightweight, require no prep, and pack a protein punch – perfect for those moments when your energy needs a quick boost.
- Bliss Balls: Forget store-bought bars – these homemade energy balls are the real deal! I love whipping up a batch with dates, nuts, seeds, and nut butter for a delicious and customizable treat. Plus, they’re packed with a good mix of carbs, protein, and healthy fats to keep me fueled up.
- Nutrition Bars: Not all bars are created equal! I learned this the hard way after reaching for a sugar-laden one that left me crashing mid-hike. Now, I opt for bars with real ingredients, a good balance of protein, fiber, and healthy fats, and limited added sugar. Look for at least 10 grams of protein and 5 grams of fiber to keep you feeling full and energized.
- Roasted Chickpeas: Ditch the chips and embrace the mighty chickpea! Roasted chickpeas are a protein and fiber powerhouse that provides a satisfying crunch without the guilt. Toss them with your favorite spices like cumin, paprika, or turmeric for a flavor explosion. You’ll be surprised how addictive these little nuggets can be!
- Dried Fruit & Nuts: This classic combo is a hiker’s favorite for a reason. Dried fruits like raisins, apricots, and cranberries offer natural sweetness and a quick energy boost, while nuts like almonds, cashews, and walnuts provide healthy fats and protein. I love mixing and matching different fruits and nuts to create my own custom trail mix. Just be mindful of portion sizes, especially with dried fruit, which can be high in sugar.
Types of Food to Bring on a Hike
The secret to good hiking lunches? Choosing the right food to keep your energy high and your spirits soaring.
Here’s what to take into account when making your choice of food to take hiking:
Carbohydrates
Hiking chews through calories, so ditch the sugary snacks and focus on complex carbohydrates for sustained energy.
Whole-wheat bread, pasta, or tortillas make perfect bases for sandwiches or wraps. Quinoa, brown rice, or barley are amazing for bowls or salads. And don’t forget nature’s candy – sweet potatoes, bananas, or apples provide natural sweetness and an energy boost.
Also, a handful of dried fruits like raisins or cranberries adds a touch of sweetness and extra vitamins.
Protein
Think of protein as your body’s repair crew! It helps build and mend muscle tissue, keeping fatigue and soreness at bay.
Grilled chicken or fish are classic choices, but don’t underestimate the mighty hard-boiled egg – portable and protein-packed! Peanut butter or almond butter on whole-wheat crackers or bread is a delicious and satisfying option.
Beans or lentils in salads or wraps offer plant-based protein and fiber. For a lighter choice, jerky or trail mix with nuts and seeds provides protein on the go.
Healthy Fats
Don’t fear the fat! Healthy fats keep you feeling fuller longer, help your body absorb essential vitamins, and add flavor to your meals. [3]
Avocados are a delicious and portable source, perfect for adding to sandwiches or salads. Nuts and seeds are another great option, offering a variety of healthy fats and protein. A drizzle of olive oil on your sandwich or salad adds both flavor and healthy fats.
And for cheese lovers, opt for hard varieties like cheddar or parmesan – they’re easier to transport and pack a protein punch.
Remember, moderation is key, but incorporating healthy fats into your trail lunch ideas will keep you energized and help your body reap the benefits of those vitamins.
What Foods to Avoid on a Hike?
After hiking for an hour or two, you’ll get hungry and start dreaming of burgers and other greasy stuff. But every hike will tell you that’s not a good idea. In fact, let’s take a look at the types of foods you should avoid on a hike:
1. Perishable food
Dairy products like cheese, yogurt, and milk are lovely at home, but on the trail, they can transform into a soupy mess under the sun, potentially leading to foodborne illness.
Raw meat falls into the same category – unless you have a super-powered cooler (and even then, proceed with caution).
Instead, opt for shelf-stable heroes like hard cheeses, nut butter, and pre-cooked meats for peace of mind and enjoyable munching.
2. Greasy Ingredients
Fried foods and anything overly greasy might seem like a good idea at first, but they’ll weigh you down and leave you feeling sluggish (not to mention potentially messy fingers!). Trust me, battling a greasy burger on a steep incline is no picnic.
Choose lighter options like baked chicken or fish, grilled vegetables, and air-popped popcorn for sustained energy without the greasy aftertaste. Your body and taste buds will thank you!
3. Sugar Crash Culprits
Sugary treats and candy bars might offer a quick sugar rush, but the inevitable crash will leave you feeling drained and cranky – not exactly the recipe for a summit celebration. Instead, embrace nature’s candy!
Fruits like apples, berries, or oranges provide natural sweetness and sustained energy to keep you going strong.
Bonus Tip: Pack a reusable water bottle and ditch sugary drinks! Staying hydrated is crucial for any hike, and water is the best way to do it. Plus, it saves money and reduces single-use plastic waste – a win-win for you and the environment.
How to Pack Your Hiking Lunch
Finally, you’ve got your delicious hiking lunch ideas picked out, but how do you ensure they survive the journey and keep you fueled?
Here’s the lowdown on packing like a pro:
- Containers: Choose lightweight, reusable containers that seal well. Avoid glass (it’s heavy and can break) and opt for leakproof options like plastic containers or reusable zipper bags.
- Cool if needed: If packing perishable items, invest in a small cooler pack with ice or frozen gel packs. Remember, it adds weight, so use it only when necessary.
- Organization is key: Pack your lunch the night before to avoid morning scrambling. Group similar items together (fruits, snacks, etc.) and keep them easily accessible in your pack.
References:
- https://ir.uitm.edu.my/id/eprint/87528/
- https://www.healthline.com/nutrition/lentils#nutrition
- https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
