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Ever wish meal planning for a multi-day hike could be easy, delicious, and lightweight? You’re not alone, I get this question all the time!
Last week, we crunched the numbers. If you missed that first part you can catch up here. You now know roughly how many calories you burn on the trail. This week, we’re turning those numbers into real food snacks, meals, and calorie-dense staples that won’t weigh you down or bore your tastebuds.
What does it all mean?
Your calculator gave you 3,500+ calories/day. Now you’re asking:
How much food weight does that actually mean?
What foods are worth packing (and which aren’t)?
How do I avoid appetite loss, flavour fatigue, or under-eating?
In this email, you’ll get:
My 3-step method to convert daily calories into food weight
Lightweight, high-calorie food ideas (that actually taste good)
A sample meal day based on real trips
An exclusive Radix discount
Step 1: Convert Calories into Grams
The average calorie density of trail food is between 4–6 kcal per gram. The more fat in your food, the higher that number.
3,500 kcal ÷ 5 kcal/g = 700 g/day of food
4,500 kcal ÷ 5.5 kcal/g = ~820 g/day of food
If you’re packing for 10 days, that’s 7–8.5 kg of food. So it pays to pack smart.
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Step 2: Build a Food System, Not Just Meals
You don’t need gourmet dinners. You need a repeatable, reliable food rhythm:
1. Breakfast:
Oats, powdered milk, protein powder, dried fruit, nut butter
2. Snacks (every 60–90 mins):
Trail mix (nuts, choc, seeds, dried mango)
Nut bars, jerky, crackers with cheese
Dark Chocolate, tasty treats
3. Lunch:
Tortillas + peanut butter, salami, tuna sachets, cheese
Cold-soaked couscous or noodle salad
4. Dinner:
Instant mash, pasta, ramen, dehydrated lentil dahl, freeze dried meals, sous vide style meals.
Add olive oil, butter powder, or powdered sauce to boost calories
5. Bonus:
A morale snack: A hot treat or flavoured drink mix for camp. I love a hot miso soup the moment I’m setup.
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Step 3: Aim for Variety and Density
From the research and experience, here’s what works:
High-calorie foods per gram:
Nut butters (~6.5 kcal/g)
Olive oil (9 kcal/g)
Hard cheeses, salami (~5–6 kcal/g)
Granola, chocolate, nuts (~5–6 kcal/g)
Don’t overpack dead weight:
Tinned food, fresh fruit, heavy packaging - leave it at home
Avoid food fatigue:
Mix up textures and flavours
Alternate salty, sweet, crunchy, and soft
Rotate 2–3 snack options per day
I try to take a different meal for each night of a long trek or at least rotate them around. These days I can head out for two weeks and have a different dinner every night which gives me something to look forward to.
Sample 3,500 Calorie Trail Day (Total Food ~700 g):
Breakfast:
Oats + powdered milk + peanut butter + dried fruitMorning Snacks:
Trail mix + dark choc bar + jerkyLunch:
2 tortillas + tuna + mayo + cheeseAfternoon Snacks:
Bars + crackers + salamiDinner:
Radix Ultra Meal (read on below for how to get a discount)Bonus treat:
Hot chocolate
👉 This adds up, hits your target, and doesn’t destroy your pack weight.
✅ Next Step:
You’ve got the numbers. You’ve got the meal rhythm. Now go plan your hike with confidence.
Oh, and here’s a link to some of my favourite recipes and meals I have tried over the years.
THAT’S ALL FOR THIS WEEK
Thanks for reading Mowser’s Musings. I hope this helps you hike further and happier.
Until next week, keep exploring.
Mowser
Discover more. Hike further.
P.S. I’ve been using Radix meals on nearly every trip for years, so I’m excited to share this: Get 15% off Radix food and meal products by using this link (affiliate link) or by using the code ‘mowsertas’ at checkout. Loads of variety, dietary options, and seriously tasty meals!
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