Easy Hiking Lunch Ideas: Best Food For A Day Hike

Hiking can be a great way to stay active and get some fresh air, but it’s often hard to know what to pack for lunch. Fortunately for you, you have come to the right place. If it is one thing we know about around here, it is food! I don’t know about all of you, but I did not become The Fat Girl Hiking by eating carrot sticks, instead I ate carrot cake. Continue on for some fantastic hiking lunch ideas.

I will admit that when I started hiking I would just pack a whole bunch of trail mix, beef jerky and granola bars for my lunch. I would basically use my trail snacks as my lunch and I do not recommend this. Because hiking burns a lot more calories than just walking, it is a good idea to pack a well balanced lunch so that you can keep your energy levels up. Things you want to have in your day hike lunch are some complex carbohydrates, healthy fats, lean protein and sodium. Yes, you need sodium aka salt while you are hiking.

Basic Overview Of Food Types For Your Long Hike

There are plenty of delicious and easy-to-make lunch ideas that you can enjoy on your hiking journey! From simple sandwiches and wraps to hearty one-pot recipes and creative bento boxes, there’s something for every hiker. Here are just a few options:

Sandwiches and Wraps: Sandwich classics like peanut butter and jelly never go out of style, but if you’re looking for something more unique, try making a hummus wrap with veggies.

One-Pot Recipes: One-pot meals make the perfect hiking companions because they require little cleanup and provide an easy way to pack lots of protein in one meal. Try cooking up a pot of quinoa pilaf with vegetables before hitting the trail.

Bento Boxes: Bento boxes offer endless possibilities for creating nutritious, balanced meals that will keep you energized throughout your hike. Whether it’s roasted couscous salad, sushi rolls, or Korean bibimbap, the options are endless!

When you’re gearing up for your next hike, don’t forget to delicious and hassle-free lunch options. Armed with these swift and simple lunch ideas, you’ll be fully prepared to conquer any challenge while hiking. But, before we get to those let’s go over some basics.

Food you Should NOT Take For Your Hiking Lunch

Eating a heavy, greasy lunch also known as junk food while out on the trail is one of the worst things you can do, as it will leave you feeling sluggish and weighed down. Here is a list of some of the food items that should definitely be avoided when planning a day hike:
1. Fast food burgers and fries
2. Greasy pizza
3. Sugary sodas
4. Chips dipped in creamy dips like ranch or blue cheese
5. Candy bars or any other sugary snacks
6. High-fat deli meats like bologna or salami
7. Any processed lunch meat with added preservatives

As much as you might crave some of the items listed above it is best to wait until you are done hiking to indulge yourself. Not only can these food items make you feel sluggish, they can also make you tired and leave you feeling slightly sick, or at least that is what happened to me.

What You Should Eat On A Day Hike

It’s important to remember that a healthy, balanced meal is key for any outdoor activity, especially hiking. The best way to ensure you will have enough energy on the trail is to focus on nutrient-dense options like fresh fruits and vegetables, whole grains and quality proteins.

When packing your lunch for day hikes, it is essential to pack light, yet nutrient-rich and energy-dense foods that will power you through the long hours of hiking. Here are some of the best foods to take on a day hike:

1. Nuts – almonds, walnuts, etc. are great sources of healthy fats and are packed with protein.
2. Trail mix – A combination of nuts, dried fruits and dark chocolate adds an extra boost of energy while satisfying hunger cravings.
3. Whole wheat sandwich – Packed with carbs and fiber, a whole wheat sandwich can provide enough energy to keep you going for a couple of hours.
4. Nut butters – bringing nut butter packets like almond or peanut butter can give you not only extra calories but also vitamins and minerals from the nuts used in them.
5. Fruits– Apples, oranges or bananas are great snacks that can give you enough potassium to help restore electrolytes lost during exercise as well as vitamin C which helps protect your body from oxidative stress caused by exercise.
6. Jerky – jerky is an excellent source of protein and contains minimal fat which makes it a great snack for those who want to build muscle mass while hiking without adding extra weight with too many carbs in their diet
7. Protein bars– Protein bars provide easy access to protein which helps rebuild muscles after strenuous activity like hiking all day long

Our Top Picks Of Day Hike Lunch Ideas

When picking your bread, wrap and/or crackers, remember to go with a whole grain option. A whole grain bread option is a great choice for hikers because it provides more complex carbohydrates and fiber to keep your energy levels up. Whole grains also contain more vitamins, minerals, and phytonutrients than white breads. Additionally, whole grain breads can help regulate blood sugar levels better than white breads which is great for people like me who are pre-diabetic. The complex carbs in whole grain breads are also ideal for sustained energy on long hikes, meaning less hunger along the way!

I always recommend talking to your doctor if you have some health issues. I am a pre-diabetic with Esophagitis due to a stomach hernia as well as some vitamin deficiencies. We are having fun times over here! Because of these health problems I have a very restrictive diet in my everyday life, the problem was that when hiking my restrictive diet was not working well to keep me fueled and feeling well on the trail. I was able to work with my doctor to come up with some dietary exceptions for my long hiking days. So, again, I recommend talking with your doctor and letting them know that you plan to hike and come up with a dietary plan together.

Top Sandwich Lunch Ideas For Day Hiking

When it comes to sandwiches for a hike, there are a few options that stand out above the rest. Here are the top picks:
1. Peanut Butter & Jelly – This classic sandwich is lightweight and easy to make in a hurry. It’s also energy-dense and packed with protein, making it a great option for the trail!
2. Hummus & Veggie – If you’re looking for something healthier and lighter on calories, this is your best bet. Choose whole wheat bread or a whole wheat wrap as a base, add hummus and your favorite fresh veggies, then pack it up!
3. Club Sandwich – If you’re in the mood for something heartier than PB&J but still don’t want to take a lot of time to prepare, this is the sandwich for you. Pile turkey and bacon between two slices of bread with lettuce and tomato for an easy but filling meal-on-the-go.
4. Italian Sub – For something really substantial and full of flavor, go with an Italian sub. Just make sure you pack something to keep it from getting soggy before lunchtime!
5. Egg Salad- Hard-boiled eggs are something I generally have in my fridge all summer thanks to my in-laws chickens! It is really easy for me to whip together an egg salad wrap with a whole grain wrap and tossing in some lettuce the night before or the morning of a hike. Eggs are a great source of protein for you!

These sandwiches are sure to provide all the sustenance you need while out on the trail, so why not give them a try?

Top Picks For One-Pot Meals To Take On Your Day Hike

I love one-pot recipes, especially in the fall. There is nothing like taking a hike on a cool fall day and having yourself a nice hot meal to help keep you warm. I also love these for my everyday life so I usually have one of these in my fridge at all times. All you need to do is heat is up and but it in a thermos before you head out for a day on the trails. I have an extra Yeti water bottle that is perfect for putting your hot meals into. That makes these lunch ideas perfect for hiking.

1. Minestrone Soup: This hearty, Italian-style soup is one of my favorite comfort foods. It’s packed with vegetables, beans, and pasta for a filling meal that is sure to warm your belly.
2. Quinoa Pilaf with Vegetables: A nutritional powerhouse, quinoa is a complete protein and an excellent source of dietary fiber. This pilaf packs in fresh vegetables for a light yet satisfying meal.
3. Fajita Soup: a delicious soup made with all your favorite fajita fillings like bell peppers, onions, garlic, and black beans in a flavorful broth.
4. Chili Stew: an easy chili recipe that can be made ahead of time. Chili Stew is also something that you can easily add or remove ingredients from to make it to your own preference.
5. Pasta Primavera: a light yet filling dish that’s perfect for a day hike- fresh vegetables are cooked together with noodles for a simple one-pot meal that’s full of flavor!

Top Picks Of Bento Boxes To Take For Your Hiking Lunch

Not sure what a bento box is? No problem, let me explain. A bento box is a traditional Japanese lunch box typically filled with rice, fish or meat, and cooked vegetables. It usually comes in a single-portion container composed of multiple compartments. Bento boxes can be made from metal, plastic, wood, lacquerware, stoneware and ceramic. Bento boxes have become popular around the world as they are convenient and often reusable. When it comes to hiking, a bento box will offer plenty of lunch ideas.

1. Teriyaki Chicken Bento Box: Cubed teriyaki chicken, steamed rice, edamame, carrots and broccoli florets.
2. Grilled Salmon Bento Box: Grilled salmon, soba noodles, steamed spinach, avocado slices and cucumber slices.
3. Sushi Bento Box: Assorted sushi rolls (cucumber maki roll, salmon nigiri), edamame and pickled ginger.
4. Veggie Bento Box: Steamed vegetables (broccoli, cauliflower and carrots) with a side of hummus for dipping.
5. Mediterranean-Style Vegetarian Bento Box: Hummus dip with whole grain pita chips, olives with a drizzle of olive oil, feta cheese cubes and cherry tomatoes. If feta cheese isn’t your thing you can replace it with a hard cheese like Halloumi or a soft cheese such as goat cheese.

Best Option For Fruit To Take For Lunch While Hiking

I love fruit, especially when I am hiking. I tend to get cravings for something sweet while I am on the trail so I always carry some fresh fruit with me. Fresh fruits are something you will always find in my fridge so it is easy for me to grab some when packing my lunch. Some great ideas for dessert to take hiking for lunch is to pair the following fresh fruits with a nut butter.

Fresh fruits are an excellent and nutritious option when packing lunch for a hike. Here’s a list of my top 5 picks:
1. Apples – these tasty fruits are full of vitamins and minerals, plus they go great with some nut butter and can be eaten with or without the skin.
2. Bananas – easy to pack and peel, this classic fruit is packed with potassium, vitamin B6, fiber, and magnesium.
3. Blueberries-they are loaded with antioxidants and fiber, which helps to keep you feeling full.
4. Oranges – these citrus fruits are full of vitamin C and can help you stay hydrated during your hike due to their high water content.
5. Strawberries – add some sweetness to your snack with strawberries! They also have powerful antioxidant properties that will boost your immune system during your journey.

Pack In The Protein With These Great Nut Butter Options

Nut butters go hand in hand with the fresh fruits I bring. I pair them together to make a dessert for myself while out on the trail. The ideas are endless when you start to pair these butters with your fresh fruits to have after lunch while hiking. Here is a list of the top nut and seed butters I like to pack in my lunch box when going hiking.

1. Almond butter – it’s rich in protein and healthy fats, so even a few spoonfuls can keep you feeling full and energized for the rest of your hike. Plus, it’s a good source of other essential vitamins and minerals too.
2. Sunflower seed butter – this nut-free option is a great way to add extra protein to your hiking lunch bag. It’s also full of healthy mono-unsaturated fats, vitamin E, magnesium, and zinc.
3. Cashew butter – this nut butter is high in protein as well as healthy monounsaturated fats like oleic acid which helps reduce inflammation caused by exercise. It’s also a great source of omega 3 fatty acids, magnesium, phosphorous, zinc and copper.
4. Walnut butter – walnuts are known for being one of the most nutrient-dense nuts available and that includes their butters too! Walnut butters have lots of heart-healthy fats, Vitamin E, magnesium and other essential micronutrients that make them a great choice when prepping lunch for your hike.
5. Peanut Butter – probably the most iconic nut butter when it comes to hiking lunch! Peanut butter has plenty of protein along with several vitamins and minerals including Vitamins A & B6, iron and magnesium making it an ideal energy boost!

The Extras For Your Lunch Box: Trail Mix, Nuts, Jerky And Protein Bars

Anyone who has ever hiked with me will tell you that I always pack way too much food! I carry with me not only a lunch box but a hiking snacks bag in my hiking pack. Also, those who hike with me laugh about all the food I bring until they run out and need something to eat. This is where the extra’s in my lunch box come in. I also keep extra’s in case the hike is more strenuous that originally thought to be or the weather is hotter therefor taking longer than anticipated. Sometimes you just need that little extra and that is where things like trail mix, some plain old nuts, jerky or a couple protein meal bars comes in handy.

You should be able to pick up all of these items at your local grocery store. With there being so many options for all of the items it really boils down to your personal preference. I really like to make my own trail mix but Alex and I also eat it pretty regularly so by making our own we are sure to get what we like. I will give you my recipe for trail mix so you can get some ideas of things to put in yours to add to your lunch while hiking.

Jodi & Alex’s Trail Mix

Ingredients

2 Cups Raw Almonds
2 Cups Raw Pistachios (No Shell)
1 Cup Raw Brazil Nuts
1 Cup Raw Macadamia Nuts
1/2 Cup Roasted Pumpkin Seeds
1/2 Cup Raw Sunflower Seeds
3 Cups Dried Blueberries (We live in Maine so I get fresh blueberries in season and then dehydrate them myself to have all year)
2 Cups Unsweetened Coconut Chips
2 Cups Dried Apples (Also something I make myself every fall after Apple Picking!)
1 Cup Salted Pretzels

Instructions

Combine ingredients into a large mixing bowl and using a rubber spoon stir everything together. Store in a container or zipper bag and presto, homemade trail mix. Again, you can add or remove whatever you want from this to make it your own. I do buy my ingredients online for this.

Some Other Considerations

When it comes to packing your lunch for your day hike, there are some things you need to keep in mind. My best hiking lunch ideas almost always contain perishable foods so you will need a good lunch box and ice pack. The last thing you want, especially on longer hikes is to reach for your lunch only to realize it spoiled and is not edible.

As far as how I pack my sandwiches for hiking, it will depend on how long of a hike and what I have for a sandwich. I tend to eat a lot of wraps when I hike so the hard sandwich containers don’t always work out well for me. Unless I wrap my wrap in plastic wrap to keep it from unrolling my poor sandwich is generally a mess when I get around to eating it. I tend to use reusable storage bags for my wraps and other fresh food. I love them because they are reusable and come in different sizes. The reusable bags also take up less space in the lunch box than the hard plastic containers.

Things I Do Not Take On A Short Hiking Trip For Lunch

I am sure that you have read others talk about dehydrated meals, freeze-dried meals, chicken packets and tuna packets when you read about nutritious hiking lunch ideas. And, don’t get me wrong, I am sure people love them, they just aren’t for me. If you take any freeze-dried meals or dehydrated meals you will then need to either take hot water in a thermos or bring a small cook stove with you to make your meal. Yes, they are an easy meal idea but let’s face it, we are talking about meals for day hikes. These types of meals are great if you are say hiking the Appalachian Trail or doing any number of multi-day hikes.

The same hold true for me when it comes to chicken packets and tuna packets. I have tried several of them and I was not a fan. Again, I am a day hiker so I would rather make a chicken salad sandwich at home to take with me than eat a chicken packet on the trail. These are a great option for multi-day hikes as it will provide you with lean protein and other nutrients for your backpacking trip.

In Conclusion

Hiking can give you the opportunity to get creative with lunch ideas. Whether it’s a nutritious snack or an entire meal, you can pack something that will keep your energy sustained and your taste buds happy. There are plenty of healthy and delicious options for your next hike, from simple sandwiches to more adventurous dishes. Plan ahead, bring enough food, and enjoy!