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No matter how you enjoy your outdoor experience, the next meal is always something to look forward to. Lightweight, convenient and easy are priorities and we have those nailed. But Trek’n Eat goes a step further in making sure you luxuriate in every nutritious, refueling, lip-smacking bite. Unappetizing preservatives, artificial colorings and flavor enhancers are never put into the bag.

The high quality Trek'n Eat products are made in Germany, are waterproof and resealable and simply delicious.

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Freeze-dried food for all tastes and adventures - just add water.

Trek’n Eat delivers freeze-dried food with a long shelf life that is perfect to bring to all kinds of activities out in nature or on the go. Enjoy classic dishes such as Chili con Carne, Pasta Primavera and other big favorites on the menu. The ready-made meals from Trek’n Eat are nutritious and packed in resealable bags with round corners. In addition, all dishes are made without preservatives or artificial colors and flavors.

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Doesn’t matter whether you’re on foot, on a boat, in a cabin or summiting a breath-taking peak. The experience helps you feel alive and relaxed... and the food that fuels you plays more than just a supporting role. 

You want natural, lightweight, convenient and easy to prepare – but don’t forget the all-important «yum factor». Trek’n Eat’s freeze-dried meals give you all that and a whole lot more. 

You can count on looking forward to a satisfying, nutritious, well-balanced, re-energising meal that leaves you warm and happy inside. Forget yucky preservatives, artificial colours or flavour enhancers. 

Packed in waterproof, resealable packages, German-made Trek’n Eat delivers the quality and simply delish experience that speaks to your palette.

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• Laser perforation makes it easy to tear the pouch open even when wearing gloves
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"Subsidiary of the Swiss Katadyn group, Trek’n Eat is a German brand of freeze-dried dishes".TREK’N EAT: nourishing ingredients and portions suited to the nutritional requirements of a meal. The latest scientific findings on energy needs during sports activities show that it is necessary to consume 600 calories per meal. TREK’N EAT portions have been adapted in line with this latest research and now offer harmonised, consistent contents. They no longer offer two-person packs, but packs which meet the calorie requirements of sports activities, recloseable for multiple use."All Natural" productsTREK’N EAT products are guaranteed free of artificial colours, preservatives, flavour enhancers and hydrogenated fats. All products in the TREK’N EAT range bearing the "All Natural" logo guarantee 100% natural ingredients. In order to offer greater consumer choice, allergy information is now shown on the packs (for example: guaranteed gluten free)Peronin is also produced by Trek’n Eat. An innovative food ideal for intensive sports, Peronin replaces a whole meal while being assimilated in just 6 minutes! Excellent packaging.Easy to open, water level mark, bag with zip.Original, quality meals.

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by Cara O'Brien July 09, 2021

70+ of the Best Backpacking Meals, Recipes, and Trail Food Tips

Many beginner backpackers find meal-planning and backcountry cooking to be just about the most confusing and challenging element of the whole routine. After all, food is the powerhouse fuel you need to keep churning out those miles and getting to those knockout views or back-of-beyond untrammeled spaces you’re after. But knowing what kinds of trail food to bring, and how much, and how to transport and store it out in the wilds, and how to prepare it, and how much stove fuel and water you’ll need - well, needless to say, the backpacking kitchen is enough to bewilder, even intimidate, newbies. And, hey: More than a few more experienced backpackers haven’t quite lit upon the most efficient system for feeding themselves out in the great outdoors.

In this article, we’ll share a slew of good backpacking meals and ingredients, plus we round up all sorts of useful tips and tricks with regard to planning your wilderness diet and choosing between all the culinary options on the table.

We’re going to start things off with the real “meat” (if you will) of this guide by motoring through a bunch of top-notch options for backpacking breakfasts, lunches, dinners, snacks, sides, beverages, and more.

Breakfast Ideas for Backpackers

Breakfast is the most important feed of the day, so they say. Now, we’d argue dinner is also pretty darn crucial when it comes to backpacking meals, but no question you need a good morning jolt of energy to get those muscles moving. On days when you’re breaking camp and covering some miles, a quick breakfast - quite possibly uncooked - is often the way to go; if you’re base-camping it for a rest day or two, you can afford to whip up a more complicated, gourmet-style feed if you so choose (see our hack for eggs below!).

• Instant Oatmeal, Grits, or Hot Cereal
• Dried Milk & Granola
• Powdered Eggs
• Powdered Meals
• Oatmeal with Nuts & Raisins
• Eggs & Bacon
• Salmon Bagels
• Nutella Wrap With Bananas

For base-campers with a little more room to spare for extra ingredients, consider this  Breakfast Skillet hack!

Lunches for Backpacking

Depending on your itinerary and personal preference, you may or may not be settling in for a sitdown, trailside lunch; sometimes it makes more sense to just snack it up more or less continuously (see the next section), particularly if you’ve got a lot of miles to cover or some particularly hard-going to tackle. But in other situations, a nice midday rest to break out some provisions and enjoy an actual meal may be just what the doctor ordered.

• Bagels/Tortillas with Spreads:
• Almond Butter or Peanut Butter
• Jelly or Honey
• Cheese & Crackers with Meats:
• Hard Meats (salami, summer sausage)
• Hard Cheeses (Parmesan, Romano)
• Tuna or Chicken (foil packets)
• Pita Wrap with Veggies & Hummus

Dinner Backpacking Meals

The prospect of dinner can be the only thing keeping you going those last tough foot-miles of the day. Some backpackers are more predisposed to gourmet dinners than others, but no matter what the evening meal should be something to look forward to - tasty and nourishing, and low on hassle and fuss. Generally speaking, a mix of instant/quick backpacking meals for long, demanding days and somewhat more elaborate dinners for when you’ve got more downtime at camp is best.

• Freeze-dried Dinners
• Instant Soups
• Chili Mac & Cheese
• Jerky Noodles
• Mediterranean Couscous
• Chicken & Rice
• Lentil Curry
• Meat & Potatoes
• Cashew Noodles
• Black Bean Burritos

And if you love our Chili Mac & Beef you'll love this meal hack!

Desserts for Backpacking Trips

Some sweet treats and desserts are very much an important part of the backpacking meal plan: You want some straight-up gastronomic rewards after an exhausting stretch, after all, and furthermore, they can be good sources of energy and warmth. Given the physical exertion you’re engaged in on a backpacking trip, you can be a bit more indulgent in this department than back at home.

• Freeze-dried Desserts
• Stroopwafels

Snacks, Trail Mix, & Bars to Bring Backpacking

Sure, breakfast and dinner might be the most important meals of your backpacking trip, but well-chosen snacks may well be the single most essential of your on-the-go foodstuffs. A hearty intake of trail bites will often substitute for lunch and keep you going through the course of your day; if you don’t have the time or energy to cook or otherwise pull together a multipart meal, your snack stockpile can also take the place of breakfast or dinner. Here’s a rundown of some of the best trail food!

• Tuna, Chicken, or SPAM Packets
• Crackers & Sandwich Crackers
• Granola Bars
• Fig Newtons
• Fruit Leather
• Dried Fruit
• Nuts & Seeds
• Dark Chocolate
• Energy Bars, Chews, & Gels
• Trail Mix Butter

Drinks & Beverages Every Backpacker Needs

Savvily selected trail and camp beverages are the liquid linchpins of your adventure. Hydration is a numero-uno goal when backpacking, and gussying up plain old H2O is a smart way to ensure you’re throwing enough back. Drinks can also supply important energy in the forms of carbs, protein, and fats - they can even serve as their own meal if you’re strapped for time - and provide some much-appreciated warming and good cheer on a chilly morning or evening at camp.

• Instant Coffee, Tea, Chai, & Hot Cocoa
• Water Enhancers, Tabs, or Powder Mixes
• Dried/Powdered Milk
• Breakfast Drink Mix Packets
• BarCountry Cocktails
• Emergen-C or Airborne

Condiments & Extras Backpackers Love

It’s amazing how far a bit of spice or a tasty little side dish can go toward transforming a ho-hum backcountry meal into a knockout one. It’s true that the great outdoors themselves are the best seasoning, but including some condiments and other extras in your larder will help you (literally) spice things up at the cookstove.

Foods to Supplement Meals

• Instant Mashed Potatoes
• Stovetop Stuffing
• Pasta, Rice, & Couscous Sides
• Dried Vegetables

Powders & Packets

• Butter Powder
• Cheese Powder
• Olive Oil Packets
• Coconut Oil Packets
• Almond Butter Packets
• Peanut Butter Packets
• Sriracha Packets
• Soy Sauce Packets
• Mayo Packets
• Chicken Broth Packets
• Honey Packets
• True Lemon & True Lime Flavor Packets

How to Choose the Best Backpacking Food

Backpackers out for just a night or two, or heading into a base camp close to the trailhead, have the luxury of toting in just about anything, food-wise, that they’re willing to lug a short distance. But for longer, more extended trips, you need to be quite a bit more discerning about food weight, energy value, and daily caloric needs - not to mention perishability. In this section, we’ll break down some of the basics of choosing the best trail food.

Shelf-stable

Food that won’t quickly spoil or wilt is obviously best-suited for extended backpacking trips. That’s not to say you can’t bring fresh and less-perishable food: It just means you should eat those items earlier on the trek. For your first night out, you could bring prepared food from home, even a frozen stew you let thaw in your pack, to have for dinner. Freeze-dried or dehydrated meals, vacuum-sealed foods, powders, pasta, rice, carrot or celery sticks, potatoes, apples, tortillas, bread rolls, hard cheeses, cured or dried meats, and raw seeds and nuts are all examples of more shelf-stable foods ideal for backpacking.

Lightweight & Low Volume

It goes without saying that you want all or most of your food items to be lightweight and packable. You need to not only be keeping your packweight down to save your body and allow you to actually cover the ground you want to cover, but you also need to be able to efficiently load your pack and have enough room for all your essential items. From choosing dehydrated, freeze-dried, or vacuum-sealed items to repackaging ingredients to maximize space, there’s a lot you can do to avoid a heavy, bulky larder without skimping on an adequate and interesting menu out there.

Calorie Dense

Your caloric intake is going to go up while backpacking and meeting your energy needs while slamming out switchbacks, fording rivers, hopping talus, clambering through jungle-gym deadfall, and simply covering all those hardscrabble miles is paramount. Just how many daily calories you need depends somewhat on the nature of your hiking (on-trail vs. cross-country, steep vs. gentle terrain), the mileage you’re aiming to cover per day, and your own physical size and metabolism. Roughly speaking, you’re probably going to be taking in anywhere between 2,500 and 6,000 calories per day, maybe even more. Thus you want to favor foods with a high calorie-by-weight ratio, on the order of 100-plus calories per ounce; more intensive backpacking may warrant aiming for something like 150 calories per ounce. Because fat’s so energy-rich, simply adding some extra to a dish - say, by having powdered butter or vegetable oil on hand to touch up oatmeal, pasta, or rice - is a quick and easy way to boost its caloric value.

Nutritional Value

You want to pull your daily calories from all three of the major components of fodder: carbohydrates, proteins, and fats. Half or more of your daily intake should come from carbs: the easiest-to-process, primary food fuel, delivered via starches and sugars. The rest should be spread roughly equally between proteins - the daily demand for which is about the same for backpacking as everyday living - and fats, which as we’ve mentioned are significantly more calorie-packed than carbs or proteins and which release their energy in a slow-burn kind of way, which helps you feel satiated longer and provides a source of metabolic warmth. Back at home, you may be limiting how much fat you’re ingesting, but out on a multiday hike you generally want to be generous with intake. The same goes for sodium unless you’re on a special low-sodium diet; most prepackaged backpacking meals are high in sodium.

Convenience/Cooking Time

This is a biggie, too. All things considered, the backcountry’s not the ideal place for complicated, convoluted, time-consuming culinary preparations: More often than not, you’re trying to load up with energy in the morning, nab a quick rest-stop snack break on a trailside log, or tend to your bedraggled, worn-out self at day’s end with some palate-pleasing comfort food - maybe while dodging mosquitoes or rushing things ahead of the nighttime alpine chill. Of course, it’s not just that lengthy cooking times are often inconvenient in the context of backpacking: They also translate to high fuel demand, which in turn adds weight and bulk to your pack. Factor in altitude: Water boils at a lower temperature at higher elevations, and depending on the dish this can lengthen the cooking process.

Carefully consider cooking times for different meals - foods that require long simmers can be sneaky fuel-drainers - and make sure you’ve got some instant/just-add-water and raw foods for (a) days when you don’t feel like fussing and (b) emergency situations where you’ve run low on fuel. Also, think about cleanup: One-pot dishes save you a lot of scrubbing and washing.

Water Needs

Depending on where (and when) you’re exploring, water can be at a premium in the backcountry. You need to consider the water demands (if any) of the food you’re looking to prepare out there and plan accordingly in terms of where you camp and which particular days you might be cooking certain meals. 

Types of Backpacking Foods: Pros & Cons

In this section, we’ll consider several basic categories of backpacking food and discuss the pros and cons of each. Keep in mind that many backpackers tote a mix of foods from all of these categories to suit different needs, situations, and appetites. As in so many areas of life, variety’s the way to go: both from the standpoint of meeting your nutritional needs and keeping things fun and interesting for your taste buds.

Add Hot Water: Freeze-dried & Dehydrated Meals

Dehydrated and freeze-dried meals are hard to beat for their convenience. These foods have been subjected to processes that greatly reduce their weight, bulk, and perishability, allowing you to enjoy virtually any sort of preparation in the backcountry without an unreasonably loaded pack or fiddly cooking directions. 

• Lighter weight
• More space-efficient
• Long shelf-life
• Don’t require preservatives
• The sky’s (virtually) the limit when it comes to ingredients and dishes
• Dehydrated meals lose some nutrition and flavor in the drying process, as compared to freeze-drying that preserves those elements thanks to the freezing and moisture vaporization (via vacuum treatment) incorporated into its system. (To learn more about the advantages of freeze-dried meals over dehydrated ones, check out this Mountain House article .)

Add Hot Water: Rice, Pasta, Noodles

Rice, noodle, or pasta dishes are backpacker staples. These range from “traditionally” cooked grains to instant-style preparations that come packaged precooked. 

• Versatile - can be used as a base for a variety of meals
• Not always nutritious

Raw (Nuts, Fruit, Butter, Tortillas, Bagels, Breads, etc.)

Packing raw foods gives you ultra-convenient dining options: the ability to chow down on nutritious fare, whether for a quick bite midway through a hike or when you’re stumbling into a campsite completely bone-tired and in no mood to cook.

• Time-efficient (no cooking time)
• No fuel required to prepare
• Often bulky & heavy
• Can spoil quickly depending on the type

Bars (Protein, Energy, Meal Replacement)

For on-the-go sustenance, many backpackers reach for bars: super-portable, energy-packed, and (hopefully) tasty!

• Highly portable
• Energy-rich
• No cooking or fuel required
• Vary in nutritive quality
• Often wasteful in terms of packaging

Powdered (Eggs, Milk, Shakes)

Many backpackers bring along powdered food - not least for breakfast, when powdered milk goes hand-in-hand with cereal or oatmeal, powdered eggs let you whip up a quick and easy scramble, and powdered shakes give you a quick, no-fuss, get-going energy boost while you load up.

• Protein- and calorie-rich
• Lightweight
• Can be messy if packaging’s improperly sealed

Backpacking Meal Tips for the Trail

Now that we’ve covered some of the nuts and bolts of backpacking food, it’s high time to herd together some more general tips on cooking in the backcountry. We’ll start off with a biggie: Spare some time and attention to focused pre-trip meal planning. 

Some backpackers stick to exact prearranged daily menus, while others are less exacting - choosing meals that sound good the morning of. Either way, though, you should ensure you’ve got breakfast, lunch, dinner, and snack options for each day of your trip. You don’t want to haul a bunch of extra food (though some emergency provisions are part of the Ten Essentials of the backcountry), and you certainly don’t want to find yourself running out of food partway through your trek. Both mistakes are easy to make if you don’t work up some kind of chart or spreadsheet spelling out what to bring to meet your daily caloric needs.

What to Bring

• Spice Things Up: Pack along some spices and seasonings: Properly packed, these take up hardly any room, yet give any dish a bit of much-needed va-va-voom. It could be as simple as salt and pepper, but everything from curry powder and hot sauce to dehydrated onion bits and garlic powder are ripe for the picking - and, often enough, just what you need to turn a bland bowl of mac-and-cheese or rice-and-veggies into something downright zesty.
• Repackage: You can shave off a whole lot of space and bulk by repackaging prepackaged food. Instant rice or noodles sold in a box or bag can almost always be much more efficiently stowed in smaller Ziploc bags with the air expelled. Some foods can also be kept fresher this way. This process easily folds into the more general strategy followed by many backpackers of packing ingredients for specific meals together to save time and fuss out on the trail and generally stay more organized.
• Take Some Fresh Fruit & Veggies: Fresh fruit and vegetables provide healthy snacks - celery sticks or apple slices with peanut butter, anybody? - as well as versatile add-ons for boosting the nutritive value and texture of a cooked dish. Well-chosen and well-packaged fruits and veggies can last several days without spoiling, and particularly if you eat them early on in your trip they don’t have to be a significant burden packweight-wise.
• Consider DIY Dehydrated Meals: Armed with a dehydrator, you can convert a whole host of different foods to more packable, less perishable, backcountry-friendly form. From pasta sauces to eggs to sliced fruit, it’s amazing how many ingredients from the home pantry you can dehydrate to vary your wilderness gastronomy.
• Don’t Forget Hot Drinks for Cold Nights: Nothing hits the spot on a chilly night like a warming mug of hot cocoa, tea, hot apple cider, or something similar. Besides the whole cozy, homey effect they create at camp, hot beverages can provide significant practical benefits to the backpacker. They help you meet your hydration goals, for one thing, and can also be great sources of nutrients and calories: Consider, for example, instant broths or a cup of miso soup, or using protein-rich milk powder rather than mere water with your hot chocolate. Slipping some butter into your evening sippable will keep you all the warmer overnight in cold weather.

What to Avoid

• Canned Foods: Canned foods are tempting on account of their shelf life, but they’ve got more than a few marks against them for backpacking - too heavy (especially those with high liquid content) and too bulky, for starters. They also generate trash that’s messy and takes up quite a bit of space (and might slice a finger, to boot).
• Too Much Alcohol: A touch of whiskey or wine at camp is great - not least for toasting a showstopper sunset or killer display of alpenglow on a wall of peaks, or for unwinding after a particularly grueling traverse. But keep in mind that alcohol’s dehydrating, so make sure you’re taking in plenty of other liquids along with it; furthermore, indulging right before bed might see you making more than one nocturnal trip out of the sleeping bag, wrecking a good night’s sleep. And it goes without saying that an honest-to-goodness hangover isn’t much fun to deal with on a day when you’re hoping to cover a bunch of miles.

Leave No Trace & Avoid Animal Encounters

Leave No Trace (LNT) is the principle of traveling lightly on the landscape when engaging in outdoor recreation. That’s something every backpacker should strive for: You not only want to minimize your impacts on the natural environments you’re exploring and enjoying for ecological reasons, but also make sure you aren’t spoiling the wilderness experience for fellow adventurers. Unfortunately, food and cooking in the backcountry offer ample opportunities to be a less-than-exemplary LNT practitioner. 

Packing out any and all trash and food waste you generate while backpacking is an LNT fundamental. Choosing ingredients that come in minimal packaging, repackaging and consolidating your foodstuffs ahead of your trip, and selecting packaging or containers you can convert to storing trash (Mountain House pouches, for example!) help out big-time in this regard. 

Another LNT consideration when it comes to cooking and eating in the backcountry? Favoring stoves over cookfires, especially in heavily used recreation areas or landscapes with naturally limited dead and downed wood.

Doing everything you can to avoid attracting animals with your backpacking food and cooking odors overlaps with an LNT philosophy. Proper food storage in the backcountry is essential: Wildlife accustomed to scavenging at campsites may become dangerously habituated, which can negatively impact their long-term survival and also promote more aggressive behavior toward people. Hoisting up a “bear bag” or using bearproof canisters (which are increasingly required in many national parks) doesn’t only help keep your viddles out of the reach of grizzly and/or black bears: You also need to worry about smaller scroungers such as raccoons, skunks, jays, and rodents. If you’re cooking with a campfire, avoid burning food waste: The resulting aromas and charred scraps may draw in wildlife, which may cause problems for those camping after you. ( Learn more about savvy food practices in bear country .)

Never Backpack Hungry! Take Mountain House on the Trail

Hopefully all of the above gives you a useful starting point for thinking about chowing down out there in the wilds. Remember, planning’s the most important step, as it’ll ensure you’ve got enough (but not too much) of the right kind of eats and drinks to keep your energy - and your spirits - up on an adventure.

Our Adventure Meals are designed to offer a balance of taste, nutrition, and convenience, essential for maintaining energy during outdoor activities. Adventure meals from Mountain House include a variety of options, from hearty breakfasts to satisfying dinners, all engineered for easy preparation and portability, ensuring adventurers can enjoy delicious and nutritious food even in remote locations.

The challenge of finding food that’s lightweight, packable, delicious, and nutritious enough for backpacking is made a whole lot easier by choosing Mountain House for some of your wilderness menu. Our just-add-hot-water freeze-dried dishes and sides boast the longest shelf life in the business, deliver well-rounded nutrition, and taste mighty good as well. Have a look at our broad selection of easy backpacking meals right here . Bon appetit! 

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TREK’N EAT FREEZE-DRIED FOOD FOR YOUR OUTDOOR LIFE

TREK’N EAT Freeze-Dried Food For Your Outdoor Life

Trek’n eat is nutritious, tasty and natural.

No matter how you enjoy your outdoor experience or life, the next meal is always something to look forward to. Lightweight, convenient and easy  are givens – we have those nailed. But Trek’n Eat with freeze-dried technology goes a step further in making sure you luxuriate in every nutritious, refuelling, lip-smacking bite.

The Day Ration Packs by Trek’n Eat offers the opportunity to keep stay nutritionally balanced with plenty of calories when far from civilisation and emphasise readily accessible energy for extreme conditions. With each Trek’n Eat meal supplying an average of 600 calories , they are particularly designed for the energy needs of demanding activities. The freeze-dried meals are available with meat, or also as vegan or vegetarian varieties.

100% natural

They all consist of 100% natural ingredients and never include any preservatives, flavor enhancers or artificial colors. Freeze-drying preservation methods mean the nutritional meals are good for up to three years and contain all important vitamins and minerals. To prepare Trek’n Eat meals, you only need hot water that you pour into the meal pouch. In no time at all, you get a yummy, healthy, satisfying warm meal.

Trek’n Eat is the basis of a food supplies on most expeditions all over the Globe .

What is „freeze drying“?

Freeze-drying is a technical drying process that takes advantage of water‘s unique physical characteristics. Frozen water transforms directly from a solid state into gas (sublimation) in a vacuum chamber. Freeze-dried meals are made by instantly freezing foods and then drying them in a vacuum chamber.

With this method, water in foods does not melt, but can escape as steam. All that is required to prepare them is boiling water. Their light weight, simple preparation and fuel savings makes freeze-dried foods the meal of choice for mountain climbers, trekkers and those on expeditions.

Today, these kinds of foods are quickly becoming a part of all outdoor activities .

Smart meal pouch:

• Laser perforation – easy to open even with gloves
• Easily resealable
• A fill line – easy to see how much water is needed
• Self-standing when filled with water

4 most important advantages:

• Weight saving
• Energy saving
• Simple preparation
• Long shelf-life (3 years)

What separates Trek’n Eat freeze-dried outdoor food from conventional instant foods?

Meals from Trek’n Eat are created with quality freeze-dried ingredients, and thus maintain most of the food‘s natural vitamins and minerals . All Trek’n Eat meals are labelled with the “All Natural” sign indicating no preservatives, no colorants and no flavor enhancing additives.

Meals are based on a value of around 600 calories per package to cover the increased energy consumption during sports activities. Trek’n Eat meals are available in waterproof resealable standing pouches and are quick and easy to prepare .

Trek’n Eat freeze-dried foods are used around the world by expeditions, sailing voyages and outdoor activities.

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25 Hiking Lunch Ideas to Keep You Fed on the Trail

Stuck on what food to bring hiking, besides old stand-bys like jerky and nuts? We got you covered with this list of simple, unique hiking lunch ideas. Most of which require no cooking and minimal prep!

When it comes to hiking, it’s all about the views…and the food! Not only does trail food taste absolutely divine, especially on long, tough hikes or when enjoyed alongside a gorgeous mountain view, but it also very literally fuels your body. 

People tend to focus on hiking snacks , which are definitely essential in their own right. However, these hiking lunches can offer a more balanced and complete meal for longer trail days. 

The idea is to sustain your energy with a combination of protein, carbs, and healthy fats, but also to keep it light and involve minimal ingredients and prep. With that in mind, we rounded up the best hiking lunch ideas, all of which either require no cooking or can be made ahead of time !

Psst! If you are a newbie to hiking and not sure where to start. Our friend Parker helped us put together a list of beginner hiking tips and essential info that has everything you need to know to feel comfortable hitting the trails!

1. Honey Mustard Chicken Salad Sandwhich

This simple hiking lunch is packed with a TON of protein and is versatile for a variety of other camping recipes. If you don’t eat chicken you can easily swap it out for tuna/salmon. Eat this as a yummy sandwich and save the rest at home to add some fresh greens for a filling salad. 

We love this hiking meal idea because you can pack it up easily in a reusable silicone bag and throw it in your daypack to hit the trail.

2. Tuna stuffed avocado

As far as hiking lunch ideas go, it doesn’t get much easier, healthier, or flavor-packed than this!

Bring a ripe avocado, a packet of your favorite tuna, and any preferred condiments or seasonings (“everything” seasoning is fantastic!). Simply remove the avocado pit, creating a “bowl,” then add the tuna, season, and eat!

You can easily customize this hiking lunch, adding other veggies or using flavored tuna.

2. Hiking mezze

Mezze means small plates or appetizers, and it’s ideal for hiking lunches. Pack a favorite bread (flatbread, pita, baguette, and crispbread-style crackers all travel well in a hiking pack), hummus or similar dip, olives, cheese, and a cured meat or two. 

Not only is this an insanely tasty and easy, no-prep meal, it’s also satisfying and high in healthy fats.

4. Smashed chickpea salad sandwich

This might just be the perfect hiking lunch idea, as it’s super flavorful and has an ideal balance of protein, fiber, and good carbs. Even better, it actually tastes best at room temperature!

The Mediterranean flavor profile combines chickpeas and avocado with lemon, tahini, and a variety of spices including cumin and paprika. Use your favorite bread and feel free to pile on extra veggies.

5. Bagels with lox (smoked salmon)

This unique flavor combo is typically associated with East Coast delis, but it happens to make an awesome hiking lunch. 

All you technically need is a bagel, shmear of cream cheese, and some slices of smoky lox, but it’s even better with a few capers and thin slices of red onion.

6. Easy Greek pasta salad

On long trail days, a burst of tangy flavor is sometimes all you need for a bit of motivation. This hiking lunch idea is perfectly tangy, combining feta cheese, veggies, kalamata olives, red wine vinegar, and spices. 

This is a perfect make-ahead meal, but if you won’t eat it for several hours, keep the dressing in a separate container until mealtime.

7. Thai chicken peanut wraps

Make these sweet and savory wraps at home and wrap them in foil individually for a satisfying hiking lunch you can easily eat on the trail. 

There’s not a single unhealthy ingredient in these wraps, and you can easily double or triple the recipe to make a large batch (you’ll want to do exactly that for the peanut sauce alone!). 

To make it vegan, simply omit the chicken.

8. Savory muffins

When you hear “muffin,” you probably picture classic crumbly blueberry or banana nut. Delicious, no doubt, but sugary and laden with trans fats — exactly opposite of ideal hiking foods. 

This make-ahead hiking lunch, however, is savory, loaded with veggies, cheese, and even meats. Great flavor combos include bacon and cheddar and feta and red bell pepper. Spinach and zucchini also blend in almost undetected.

9. Nutella, banana, and strawberry sandwiches

Whoever said lunch can’t be sweet? This is the perfect hiking lunch for those days when you can hardly wait until afternoon and you end up eating around 10:00 am!

Top a couple of slices of hearty bread with Nutella, then add banana and strawberry slices for this sweetly satisfying meal. For an extra twist, drizzle on some honey or top with some granola.

10. Club pinwheels

Combine the classic flavors of a club sandwich in an easy-to-eat pinwheel wrap. This recipe calls for ham and turkey, but you can add a few strips of bacon for even more protein. 

The best thing about this particular hiking lunch is that you can prep the pinwheels in advance and they freeze well! Stick them in your pack frozen on your way out, and they’ll be perfect by lunchtime!

11. Moroccan inspired backcountry couscous

This colorful couscous salad is a perfect summertime hiking lunch idea. The proteins in this vegetarian salad will give you energy while on the trail. And of course this one is easy to mix up in advance and throw in a tupperware to hit the trails with. Bring some pre-cut veggies along as a side, and you’re good to go!

12. Nut butter, honey and banana tortilla roll-ups

Sometimes, the best hiking lunch ideas are also the most simple. This tasty, no-bake light lunch is perfect any time of day and super easy to eat while you’re physically on the go. 

Because it’s so customizable (pick your favorite nut butter, swap jam or Nutella for honey, or sprinkle on your favorite granola!), it’s also a great option for even the pickiest eaters.

13. Asian quinoa power salad

Quinoa is a superfood, high in protein and packed with healthy carbs and fats, amino acids, fiber, and more. Add some colorful veggies and tangy ginger-miso dressing, and you have one of the best hiking lunch ideas!

This salad comes together in just 10 minutes, doesn’t need to be refrigerated, and can easily be customized.

14. Cucumber cream cheese wraps

This super simple hiking lunch idea is a trail-friendly take on English-style cucumber tea sandwiches. Put into a tortilla, they become especially portable!

Simply add cream cheese, cucumber slices, fresh green onion, and dill to your tortilla, and you have the perfect lightweight hiking lunch! If you get low-carb tortillas, this easily becomes a keto-friendly meal and you can make it vegan with a dairy-free cream cheese.

15. Layered BBQ chopped salad

Originally a pretty, Pinterest-worthy recipe made in mason jars, this salad adapts extremely well to the trail as a great hiking lunch. 

Layer all the ingredients into tupperware or stick with a mason jar if you don’t mind a bit of extra weight. You could even get away with a thicker ziplock! Remember to keep your dressing separate so the salad doesn’t get soggy!

16. Apple & peanut butter stackers

For those more laid-back trail days when you need something just a bit more substantial than a snack and also don’t want anything heavy, this is one of the best hiking lunch ideas!

Apple and peanut butter stackers are tasty, portable, easy to make ahead of time, and very customizable. The combination of the apple and nut butter also provides a one-two punch of protein and natural sugar.

17. Black bean & quinoa burritos

Quinoa makes another appearance in this hiking lunch idea, this time pairing up with fiber-rich black beans and tons of veggies. 

Make these flavorful burritos ahead of time, wrap them individually in foil or wax paper and freeze. Pull one or two out before hitting the trail and a few hours later, it’ll be perfect.

18. Trail pizza

We’ve all been there: as the miles click by on the trail, you start thinking about food. Inevitably, those thoughts seem to wind up back at burgers or pizza, something hearty and deeply comforting. With this hiking lunch idea, you don’t have to wait!

Using tortillas, packaged sauce, and your choice of ingredients including spreadable cheese, pepperoni, and veggies, you’ll have delicious trail pizza in minutes, no oven needed!

19. Veggie-loaded chicken salad

Chicken salad is a staple meal for the outdoors in its own right, but this version is loaded with a variety of veggies, making it especially good for hiking. Spinach and shredded cabbage and carrot work beautifully, but feel free to add celery, water chestnuts, or nuts for a crunch. 

Pro tip: Use rotisserie chicken to cut prep time down even more!

20. Black bean salad

Outdoor activities can burn a lot of energy that causes the infamous hiker’s hunger. In those times where you want food fast, you can prepare this salad at home and then enjoy it with tortilla chips while on the trail. It’s fresh and easy to make, plus it’s loaded with protein!

21. Jerk chicken bowls

We love flavorful hiking lunch ideas that are both healthy and easy to prepare. These jerk chicken bowls can be prepped and assembled ahead of your hike and are jam-packed with protein. Serve these in a bowl or put the rice, chicken, and mango salsa into a warmed tortilla for yummy taco wraps.

22. Asian chopped salad with spicy peanut dressing

Unlike other salad recipes that will leave you reaching for snacks, this hiking lunch will have you feeling energized and satisfied. Chop all the ingredients ahead of time to put these together in under 10-minutes. The ultimate quick and easy hiking lunch idea!

23. Pesto chicken wraps

This veggie-loaded sandwich can be made in advance and easily eaten on the trail. Use hummus, baba ganoush, or another favorite dip as the spread, then pack in the veggies! This recipe doesn’t call for it, but adding alfalfa sprouts gives you a mega vitamin boost. 

If you’re not going to eat these for several hours, bring the hummus/dip on the side, so your pita doesn’t get soggy.

24. Antipasto Salad

Antipasto salad, made up of a variety of deli meats, cheeses, and veggies, lends itself especially well to a hiking meal. The blend of carbs, fats, antioxidants, and vitamins is the perfect combo to give you a little burst during lunch.

25. One pot pesto pasta

This veggie-packed, flavorful pasta salad is more filling that you would think, making it one of our go-to hiking lunch ideas. Plus, the main ingredients are shelf-stable, making it perfect for off-grid camping or vanlife. And this dish is a favorite of ours because the clean up is super easy using just one pot.

Be sure to grab our ultimate hiking packing list includes our must-have gear for any hiking trail!

You may also like…

• Beginner Hiking Tips: Essential Info & Preparedness
• What to Wear Hiking in Every Season
• Best Hiking Snacks to Hit the Trail With
• 7 Principles of Leave No Trace (+ why you should care!)

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What’s your favorite hiking lunch idea from this list that you cannot wait to try? Are there any other hiking lunch favorites you think we’ve missed? Comment below and let us know!

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What to Eat Before a Hike (AND During & After!)

Between navigating rough terrain, breathing in the fresh air, and catching glimpses of the breathtaking vistas, hiking is undoubtedly a thrilling pursuit that tests both the physical and mental limits. But with every step you take and every hill you conquer, your body calls out for nourishment. Fueling your body correctly becomes an essential part of the hiking equation, just as important as picking out the right boots or studying the trail map.

In this comprehensive guide, we’ll delve into the nutritional requirements of your body at each stage of this adventurous endeavor. We will guide you through the best food choices to maximize your energy, keep you hydrated, and aid in recovery. Whether you’re gearing up for a challenging day-long trek, a leisurely woodland stroll, or a multi-day hike, understanding what, when, and how much to eat can make a world of difference to your performance and overall hiking experience.

Let’s embark on this culinary journey together, equipping you with the knowledge to fuel your body right for your next great adventure.

Table of Contents

What to Eat Before a Hike

The basic idea for a pre-hike meal is that we want to focus on foods that our body breaks down slowly: a nutritious mix of complex carbohydrates, protein, and healthy fat. You should eat this meal about 1-2 hours before you start hiking.

Lets dive more in-depth to each of these nutrients to get a better understanding of why they work so well together.

• Complex Carbohydrates : Carbs can be a great, long-lasting source of energy. Complex carbs, such as whole grains, legumes and starchy vegetables, take longer for the body to break down and digest. This means they provide a steadier stream of energy that can help power us through a hike.
• Protein : Protein is essential before any physical activity because it helps build and repair muscle tissue. It also serves a secondary source of long-lasting energy. Lean protein sources such as grilled chicken, fish, tofu, turkey, legumes, and eggs are all great options.
• Healthy Fats : Fat is another important source of energy that our bodies break down slowly, which also plays an important role in keeping us feeling full for long periods of time. Good sources of healthy fats include nuts, seeds, seed butters, and healthy oils like avocado oil.

It’s also important to stay hydrated before a hike. Drink plenty of water in the days and hours leading up to your trek, and bring along water to keep you hydrated on the go. If you’re looking for something more substantial than water, integrate a sports drink or two. They contain electrolytes which help keep you hydrated.

Related Post: 28 Best Hiking Snacks to Power You On The Trail

10 Best Foods to Eat Before a Hike

Now that we know what exactly the nutrients we are looking for before a hike, let’s talk about some of the specific foods that provide everything we need. Here’s a list of the 9 best foods to eat before hiking:

• Lean Meat : If you are looking for a more substantial source of protein before your hike, lean meats like grilled chicken, turkey, or fish are good options.
• Vegetables : Vegetables are a great way to get in some complex carbs before your hike. Try carrots, broccoli or bell peppers for an easy and healthy snack. Take your vegetables to the next level by dipping them in hummus for additional healthy calories.
• Fruits : Like vegetables, fruit is a good way to get in some complex carbs before your hike. Try an apple, banana or orange for a quick and healthy snack.
• Water : Getting hydrated and staying hydrated is essential for a good hike.
• Pasta : If you are getting ready for a long day of hiking, whole grain pasta has the carbs to keep you going. Just make sure you use a lighter sauce, as the heavy, creamy sauces will weigh you down.
• Eggs : Eggs are a great source of protein and healthy fat, perfect for pre-hiking.
• Greek Yogurt : Greek yogurt is packed with protein and probiotics which can help keep your gut health in check while hiking.
• Nutrition Bars : There are tons of different nutrition bars on the market, and they can all be a great source of energy before your hike. Just make sure to choose one that is low in sugar.
• Nut Butter : Another good way to get in some protein and healthy fat before your hike is by eating a nut butter like peanut, sunflower , or almond butter.
• Oatmeal : Complex carbs in the form of oatmeal provide sustained energy throughout your hike. In fact, oatmeal has been shown to help improve recovery. Adding honey provides a natural sugar and makes it taste even better. If you don’t like oatmeal for breakfast, consider replacing it will a whole grain protein pancake or waffle mix.
• Coffee : coffee and caffeine has been use in pre-workouts for a while now and it has been shown to improve performance . More studies are needed but if you enjoy drinking coffee, having a cup before you go may help. Just make sure to go to the bathroom before you head out.

What Not to Eat Before a Hike

The worst thing we can do to our body before a hike is load it up on sugar! Sugar gives your body a quick burst of energy and then breaks down just as quickly, otherwise known as a sugar high and a crash.

Some foods to avoid before hiking are those that are high in sugar and low in nutrients like fast food, processed snacks, and candy bars. These types of foods will not give you the energy you need for a hike and might make you feel sluggish or sick.

Another thing to avoid is eating too much right before hiking; if you have a large breakfast it might be hard to stomach anything else during your trek.

Here’s a list of the 7 worst things to eat before hiking:

• Cream based soup/sauces : Cream based soups and sauces are high in fat and calories, and will only make you feel sluggish during your hike.
• Carbonated Drinks : Carbonated drinks like soda or energy drinks are high in sugar and caffeine, which is not a good combination before a hike. Caffeine isn’t necessarily bad – in fact, making coffee on trail is a personal favorite. Opt for black coffee instead of a sugary drink.
• Diary Products : Milk and cheese are high-fat, high-calorie foods that will only make you feel weighed down during your hike.
• Fruit Juices : Fruit juices are high in sugar and low in nutrients, which is not what you want before a hike.
• Burger & Fries : This is a classic example of a low-nutrient meal. Not only will it make you feel sluggish, but it will also leave you feeling heavy and bloated.
• Candy : Candy is loaded with sugar and will give you a quick burst of energy that will quickly wear off.
• Spices : Foods with a ton of spices like Mexican or Indian food can irritate your digestive system when you’re hiking. This can lead to an upset stomach or diarrhea and you definitely don’t want that on trail.

What to Eat During A Hike

As you expend your energy on the trail, eating the right food can make or break how you feel. It’s important to keep fueling and eat small meals as you go, preferably at least every two hours or so.

Our personal favorite is when we hike to a viewpoint or destination, then sit and eat a snack before continuing on. We call this ‘scenic snacking’ and it’s our favorite pastime.

What Foods Should You Eat During Your Hike?

Focus on foods that are made of carbohydrates so they’re easy to digest. Just make sure they aren’t overly salty or sugary, which can just make you feel worse. Some examples include trail mix that includes fruit and chocolate, nut butter, dark chocolate, dried fruit, and some candy.

For shorter hikes, you should mainly eat easy-to-digest carbs and sugars. While you can eat protein-based snacks (like jerky and hard boiled eggs), they shouldn’t be your focus. They provide energy in the long term, but you need energy now.

Our favorite ‘quick energy’ snack is Haribo Gummy Bears. Because the main sugar ingredient is dextrose, the body breaks it down for quick energy easily. This gives you an extra boost, especially towards the end of your hike.

For longer day hikes, start to incorporate slow-digesting foods like protein and complex carbs. Supplement with easy to digest foods and you’ll have energy all day long.

Our favorite mini-meal for hiking is peanut butter and honey sandwiches. You get protein (nut butter), carbs (bread & banana), and natural sugar energy from the honey.

If you want to eat a full meal while hiking, consider bringing along a camp stove and making a dehydrated meal. This will have the best nutritional balance and keep you full for the next phase of your adventure. Our favorite meals are B ackpacker’s Pantry P ad Thai and Peak Refuel Biscuits and Gravy .

What Foods Should You Avoid During A Hike?

When hiking, avoid foods that are overly sugary or salty, as well as heavy foods that will upset your stomach.

While it’s tempting to bring along fresh fruit and vegetables, this may not be the best option, especially when weight is a concern. These foods have high water content, which makes their weight-to-nutrition ratio quite low. You want to minimize weight and maximize calories, so look for more calorie-dense foods like nut butters, dried fruit, chocolate, oils, and more.

What to Eat After a Hike

After you long hike, you’ll need to refuel with lots of water and a calorie-dense meal. We’ve experienced ‘hiker hunger’ after a long or strenuous hike and trust us, the hunger is real. Our go-to meal is a burger and fries, which tasted especially delicious after a four day backpacking trip on the Four Pass Loop .

Now that you’re not worried about how your tummy feels in the wilderness, you have to the go-ahead to eat whatever you consider a ‘good meal’. Try to intake lots of protein, a good amount of carbs, and some vegetables to keep it healthy.

One of the most important things you can do after a hike is hydrate, hydrate, hydrate. Even if you drink a lot on trail, you probably didn’t take it enough and it’s essential to catch up post-hike.

As we wrap up our exploration of the nutritional intricacies of hiking, it’s evident that the food choices you make – pre, during, and post-hike – can significantly impact your performance, endurance, and recovery.

Remember, each hiker is unique, and the best approach is to listen to your body, experiment with different foods on smaller hikes, and discover what suits you best. Hiking is not only about the destination, but also the journey, and a properly nourished body is the perfect companion to make this adventure an enjoyable one.

Why Trust Know Nothing Nomads?

Since 2017,  Know Nothing Nomads  has cemented itself as the “approachable experts” in everything camping, hiking, climbing, and adventuring in the Great Outdoors.

With over 60 years of experience in the outdoors , we don’t just talk about outdoor gear or recommend a good hiking trail.

We USE the gear we talk about. We’ve hiked 1000’s of miles. We have camped 1000’s of nights in the wilderness. We have sent hundreds of boulders and projects.

We don’t  just know a few things  about the outdoors — WE EAT, SLEEP, AND BREATHE IT.

We are not journalists from a magazine telling someone else’s stories from behind a computer. We are the ACTUAL outdoorsmen that those people write about. 

We are not a “gear lab” that runs tests on gear in life-like conditions.  We are the seasoned, “trial-by-fire” experts who have taken the gear into the wilderness and USED IT.   Read about our gear testing process here

We started Know Nothing Nomads  to share our passion and expertise with our readers to inspire, educate, and enable you to explore the outdoors in the way that we have. And you will be more equipped and capable than ever before with the knowledge you gain here guiding you along the way.

And the best part? We are real people that LOVE our readers and this community . If you need anything or have a question about any of the things we have to write about, just reach out . Normally, one of us can respond within 24 hours, sometimes within minutes. THAT is the approachable expert .

You should also know that advertising does not influence our gear reviews in any way, shape, or form, and it never will.

While we always focus our attention on gear that stands out to us—sometimes we discover that things aren’t up to our standards. This is exactly why we will always talk about the downfalls and compromises that we find while we are testing anything ( If we find any).

About The Author

Derek Vitiello

Co-Founder | [email protected]

My goal with my writing and Know Nothing Nomads as a whole is to share my passions of hiking, camping, and a love of the outdoors with our readers.

Making the difficult and uncertain feel more approachable to people that might not know enough to feel comfortable taking their first steps into the wilderness is a driving factor for me.

When I'm not writing you can find me on a trail, in a forest, or next to a river with hiking shoes on my feet and a fly rod somewhere close by.

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We are Derek and Ashley of Know Nothing Nomads. Whether it is hiking, camping, or just generally being outside, we love it. We are so happy that you have found our little blog and hope that you stick around a while. Feel free to contact us with any questions or get in touch with us on social media!

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Published Jan 13, 2023

Cooking with Data and Drinks with Guinan: Star Trek at Home

A look at how to incorporate Star Trek into your daily life.

StarTrek.com / Rob DeHart

Do you want to bring more Star Trek into your world, in a tasty way? In our small space, we don’t have room for extensive displays of Starfleet-related memorabilia. However, we’ve discovered an unexpected portal in our home to enhanced Star Trek energy: our kitchen. Integrating Star Trek with your personal scene can feel like being handed a Starfleet-issue wine glass by Captain Christopher Pike upon arriving at his Enterprise quarters for a small-group crew meal — comfortable, welcoming, and interesting.

StarTrek.com

Consider the elements we’ve incorporated into our Earth-based home for subtly amping up the Star Trek through food, drink, and 10 Forward fun. To be clear, when accessing starship energy through one’s kitchen, we’re not talking about gagh, raktajino, Roman ale, or other galactic consumables seen across Star Trek ’s universe.

Rather, whenever we use certain kitchen tools and entertaining spaces, we feel closer to a Star Trek future right now in the 21st Century. For example, deploying “smart” kitchen appliances can make it seem like Zora is our sous chef, while gathering in the outdoor social space we created at the onset of the pandemic reminds us of spending time in 10 Forward. Instead of illuminated tables like those in the ship’s bar, however, we have a fire table, complete with blue fire glass that suggests the Enterprise ’s warp core. It’s dorky, but it works — Engage!

StarTrek.com / R.A. Duchak

Our home kitchen portal to the world of Star Trek always opens when we make dishes from Nik Sharma’s The Flavor Equation: The Science of Great Cooking Explained in More than 100 Essential Recipes (2020). This, the geekiest cookbook we’ve ever encountered, would most certainly be Data’s favorite (if he could eat food) because it explains the discrete components that contribute to flavor while examining through a scientific lens the overall experience of cooking and eating. What if Star Trek and our real world intersected such that our favorite android consulted an ancient cookbook by molecular biologist Nik Sharma to help make a great meal for his crewmates and friends? A delicious prospect!

How do we know Data would be a fan of The Flavor Equation ? In the Star Trek: The Next Generation episode “ Birthright, Part 1 ,” Data is stumped by his confusing “vision” experience initiated by an accidental energy beam from a piece of Gamma Quadrant equipment. He tells Captain Picard, “I have analyzed over 4,000 different religious and philosophical systems, as well as over 200 psychological schools of thought,” to help explain the unexpected and unexplained “vision” of his creator Noonian Soong as a blacksmith aboard the Enterprise . Picard encourages Data to look for the answer from his own experience and to follow his own unique research path. A positronic brain that will do deep research to find the answer would most definitely enjoy the science-based explanations from The Flavor Equation that reveal optimum approaches to enhancing the complete sensory experience of a great meal.

Unbelievably nerdy and extra logical, The Flavor Equation is filled with diagrams illustrating how flavor works as well as its various elements. Nik’s scientific approach highlights each part of what he identifies as the “flavor equation” and then uses creative recipes to feature these discrete components.

Emotion + Sight + Sound + Mouthfeel + Aroma + Taste = Flavor

To an android, this equation must make total sense, especially if one is trying to learn more about humanity through gastronomy. Illustrated with his own lush photography, Nik’s recipes include multiple paths to flavor rather than just one way. Of course, there are flow charts throughout the book — “I love flow charts,” says this scientist and cookbook author. “There’s something satisfying in knowing options and predicting outcomes. In fact, if I could write an entire cookbook based on flowcharts, I would.” Like we said, serious nerd energy!

Chronicle Books

Imagine our delight when we learned that Nik is a fellow Star Trek fan, in part for its problem-solving nature. In his introduction to The Flavor Equation , he tells of his maternal grandmother’s excellent cooking and how, as a young person growing up in Bombay, he tried “to figure out what she did to make her food so delicious.” His empirical research helped provide the key to unlock his grandmother’s flavorful cooking enigmas while adding his own stamp to her dishes and the creation of so many others. “I’d been working on the concept of this book for a long time before I even got into the world of food writing,” he says. “In school, we were taught to think of the human response to food and flavor as a multi-sensorial experience beyond taste and aroma.” Nik’s James Beard Award-nominated cookbook assembles disparate ideas from the influence of family recipes, to the logic of the science lab, to the swirl of emotional forces that influence how we feel and, as a result, how we experience taste and flavor.

We asked Nik several more Star Trek -related questions including what he thought Data might prepare for dinner with his best friend Geordi La Forge (Answer: pasta al fiorella, Geordi’s favorite.) Nik says Data might make a “big bowl of creamy ricotta, tender pieces of asparagus, and pasta that didn’t taste like liquid polymer.”

StarTrek.com / Nik Sharma

We first learned of Nik’s recipes through a San Francisco Chronicle column, followed by his blog , his books ( Season and The Flavor Equation ), and now his newsletter venture, The Flavor Files . As a Midwesterner raised on incredibly bland food, I personally appreciate the flavorful energy that infuses every recipe he shares. In our kitchen, we make lots of recipes from this creative person, more than from any other recipe developer.

We’ve been doing much more home cooking since the start of the pandemic and have found that electric kitchen tools featuring a timer — toaster oven, multi cooker, induction burner — really help us avoid overcooked disasters in the kitchen. Automatically keeping track of cook times and shutting off the heat at the right moment makes it seem like a sentient computer is providing assistance for the more tedious moments of food preparation. Just as Zora offered to help Commander Paul Stamets in Star Trek: Discovery when the astromycologist was faced with a laborious task of sifting through too much digital data, it feels like my “smart” kitchen tools also save me time and help me avoid burning a helpless pot of beans to death. As a gardener and cook, I can get distracted outside so those kitchen tools with an automatic shutoff feature are great.

When we learned that Nik has a smart kitchen set-up at his home, we wanted to know more. Does he like cooking with Zora, too? He writes,

I love having a smart kitchen because I can monitor and get updates when things are at the right temperature and ready to be removed from the oven. The alerts when the dishwasher is finished or if I've left the freezer or refrigerator door open is so helpful! I get distracted easily, and I'm always running around at home from the kitchen to my office so a smart kitchen is a huge help. I also use it to set timers for how long to cook or prep something, perform a quick calculation, determine a temperature conversion, or find an ingredient.

For a creative cook and busy writer like Nik Sharma — with his cookbooks, newsletter, blog, and more — steady and precise assistance from smart digital kitchen tools helps him focus on recipe creation and sharing delicious information with his many fans and supporters. Thank you Zora.

Unlike Data’s favorite food writer, many of us are pretty basic cooks who return to familiar dishes with perhaps too much regularity. So, we asked Nik, "How can home cooks most effectively engage, if you will, with The Flavor Equation ’s creative problem-solving approach to enhancing flavor and the overall cooking experience?" He writes,

Everything in life is about problem-solving and serves a purpose. We cook to eat; we eat to nourish our bodies and satisfy our senses. When I’m thinking about a recipe, I’m either trying to figure out a way to use an ingredient, improve a recipe, or make it easier for people to make at home. My goal is to make people better cooks and, as a scientist, I’m trained to solve problems and come up with solutions. I’ll ask people what they’re struggling with when making a recipe, or is there a way for me to minimize the process of cooking so they spend less time preparing but the meal is still delicious and doesn’t compromise on flavor.

Chronicle Books / Nik Sharma

We’re looking forward to trying some of The Flavor Equation recipes Nik recommends for Star Trek fans who want to explore his exceptional cookbook. He suggests beginning with the Blueberry Omani Lime Ice Cream because “it’s a straightforward recipe that literally requires you to blend the ingredients in a blender before churning them to produce ice cream. The results are outstanding.” He also recommends the Green Beans with Preserved Lemons and Crème Fraîche , the Black Pepper Chicken , and the Baked Sweet Potatoes with Maple Syrup . “They’re all simple recipes to start out with,” says Nik, “and they rely on using familiar techniques to build better textures and stronger flavors.” Can’t wait!

As we kept close to home and used our kitchen so much more over the past few years, we’ve enjoyed virtually traveling across our planet through eating food and making recipes from around the world, especially Nik’s wonderfully flavorful dishes. Our outdoor space, dubbed the 'Arboretum 10 Forward,' has been a key component to keeping our social life humming, including visits from friends by the fire table/warp core and screenings of shows including Star Trek on an outdoor video setup in the evenings. We surround the well-ventilated social space with hummingbird-attracting plants that suggest tiny winged ships. They fly in to refuel and then, after a few sips from the fuchsia flowers that look like Guinan’s hat, zip off again for more aerial adventures. Social visits have continued with friends in this pleasant space that facilitates connection, fun, and Star Trek . We’ve extended an invitation to Data’s favorite food writer to join us sometime in our Arboretum 10 Forward space and hope Nik Sharma takes us up on our offer.

We appreciate his delicious recipes as well as his cheerful openness to our questions and sincere enthusiasm for Star Trek . Thank you Nik!

Writer R. A. Duchak (she/her) was in utero when Armstrong and Aldrin walked on the moon, and she’s been a space nerd ever since. She has worked as a radio host and producer, university writing instructor, webmaster, editor, and Outward Bound instructor. You can find her on Twitter @ccfoodie.

Stay tuned to StarTrek.com for more details! And be sure to follow @StarTrek on Facebook , Twitter , and Instagram .

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RightOnTrek Meal Review: Tasty Glamping Meals for Foodies

BACKPACK / CAMP — General , CAMPING TIPS & TRICKS , FOOD & DRINK | 0 comments

Full disclosure, RightonTrek sent us these easy backpacking meals to try, however, the review is 100% the writer’s (who is a true foodie) opinion.

Selecting a food plan for your outdoor adventure trip, or hiking trail, whether it’s an overnight or section hikes , involves balancing nutrition, taste, ingredients, preparation, and shelf life.  Fortunately, options for premade backpacking meals have increased over the past few years.  In addition to classic comfort offerings – gluten-free, keto, organic, dairy-free, vegan, and vegetarian backpacking meals are now available.

Table of contents

Summary of backpacking meal plan options, easy backpacking meal review highlights, premade meals: flavor and ingredients equally matter, how to cook rightontrek backpacking meals, how to prepare a backpacking food plan, buying and using backpacking meals, review final thoughts, need more advice on gear and footwear.

Right On Trek Meal describes their premade next-generation backcountry meals and meal planning service, as both delicious and nutritious trail meals free from preservatives.  Additionally. they offer one, two, and four-person individually packaged servings for their products.  

James and I brought four of their one-serving premade meals when planning a 3 day backpacking trip and were pleasantly surprised by the taste and how delicious they were.  Overall, for our review, we give RightOnTrek backcountry meals three out of five stars – highlighting the fresh, flavorful meals but docking for complicated preparation and messy clean-up.

Vegan Banana Bread Oatmeal

• 390 Calories per serving
• 18g Fat/49g Carbohydrate (15g Sugar)/9g Protein

Cheesy Mushroom Egg Scramble

• 380 Calories per serving
• 26g Fat/13g Carbohydrate (8g Sugar)/25g Protein

Bechamel Style Mac and Cheese

• 540 Calories per serving
• 20g Fat/69g Carbohydrate (13g Sugar)/22g Protein

Hearty Beef Bolognese

• 560 Calories per serving
• 17g fat/71g Carbohydrate (17 Sugar)/29g Protein

What I liked:

• Fresh, flavorful meals
• Clean ingredients with attention to separating potential allergens
• Small batch production in sustainable packaging

What I didn’t like:

• Multi-step preparation prolongs cooking process
• Clean-up is messy for some of the meals
• Not compatible with all-in-one cooking system

The ingredients listed on the Right On Trek sustainable bio-based packaging reassured me that I wouldn’t be setting myself up for failure on the trail. I struggle with both food intolerances and allergies, and not my dietary preferences, which limit my options on backpacking food plans.

At RightOnTrek.com I was able to review all the ingredients by meal before selecting the Banana Bread Oatmeal, Cheesy Mushroom Egg Scramble, Bechamel Style Mac and Cheese, and Hearty Beef Bolognese.

In all of the meals, both spice and cheese packets were separated from the other components which allowed customization. This is a benefit for those with food or flavor sensitivities. The entree meals are generally aligned with a 30 fat/50 carbohydrate/20 protein macro count.

Breakfast- Cheesy Mushroom Egg Scramble

The  Cheesy Mushroom Egg Scramble  was the best egg backpacking meal we have tried – we’d buy this again. The fluffy consistency of the egg was exactly what you’d expect in a scramble.

That said, I recommend rehydrating the powdered egg and mushrooms longer as we found our mushrooms were still a bit tough. The package came with a small serving of oil and the use of beeswax in cooking is recommended, which is not something we have previously encountered.  

The vegan and no gluten Banana Bread Oatmeal was full of flavor but gummy in texture.  I appreciate that the oatmeal came with separate bags of walnuts, dried fruit, and milk/cream powder. I added the fruit and walnuts to step up the flavor profile, which certainly made it taste better. Also, the single serving was generous and could easily be split depending on calorie needs.

Lunch- Bechamel Style Mac and Cheese

We were excited to try the vegetarian Bechamel Style Mac and Cheese.  After a messy preparation, James proclaimed the dish to be “great” due to the rich flavors. This is where customization is key as I would add less of the parsley/onion/black pepper spice packet for myself and more for him.  

He likes bold flavors while I like mine more nuanced. The consistency of the elbow pasta was perfect and the cheese sauce was generous, leaving no noodle bare. We both enjoyed this creamy, filling dish.

Dinner- Hearty Beef Bolognese

The  Hearty Beef Bolognese  lived up to its name by delivering a warm dish of gently flavored noodles and beef crumbles, which was perfect for me. An optional red pepper packet helped James kick up the spice a notch.

Once again, the freshness of the ingredients shined in this dish making it taste more like a chef cooked restaurant meal than a premade backpacking meal.  Undoubtedly, this dish set a new bar for us on backcountry beef noodles.

Most meals are freeze-dried or dehydrated. Traditionally, you boil the recommended amount of water before adding ingredients. It’s my experience that more water and longer cooking times are required to reach the desired consistency when at altitude, and these meals were no exception.

Right On Trek’s dehydrated meals are designed for single pot preparation – these foods are not prepared in a resealable bag so leave the all-in-one cooking system at home. Each meal we tried had several pouches of ingredients requiring multiple cooking steps and making preparation time-consuming.  

• Step 1: For the noodle-based dishes I used our MSR 1.3 Liter pot to first heat the recommended ounces of water.
• Step 2: Once the water was at a boil I added the noodles (and protein) and cooked them for around 5 minutes – the high end range of recommended time.
• Step 3: Once the water had mostly evaporated and the noodles (and protein) were tender I slowly mixed in the first flavor/spice packet. Both dishes required the addition of a little more water at this stage to fully mix in the packet, but I was at 10,000+ feet elevation.
• Step 4: Both dishes had a secondary or optional spice/cheese packet which I added next, stirring to make sure it was fully incorporated into the dish.
• Step 5: I chose to transfer the dish into a bowl so that I could clean and use the pot for the preparation of a different meal for my partner.

The oatmeal and mac and cheese, while an easy backpacking meal to make, were particularly difficult to clean from the pot, so I’m reluctant to take these on a multi-day backpacking trip. What’s more, without proper dish soap and towel,the pot would be difficult to clean in a manner that honors leave no trace principles.

I’d be more likely to take these with us for dispersed camping. Regardless, backpacking foodies and gourmands will likely welcome the additional time and effort in exchange for the fresh, tasty flavors.

Recommended reading: Propane vs Butane: Decoding the Camping Stove Fuel Debate , The Best Double Camping Chair for You and Your Partner 2024

In addition to selling individual meals, Right On Trek offers a service to customize your multi-day meal plan complete with snacks.  If the cheddar cheese stick they sent is an indication of quality then their snack offerings will likely meet your flavor needs.

Since I have food allergies and intolerances – including soy, potato, cauliflower, sunflower, and cocoa – I like selecting my own snacks.  I always pack more snacks than I think I’ll need as: 1) getting hangry on the trail can ruin an otherwise great adventure, 2) inevitably someone in the group will need extra snack options, and 3) sometimes the hike or trip takes longer than expected.

My snacks are usually a small bag of nuts (trail mix), dried fruit, beef stick/jerky, mini waffle, and energy gel/bar.  

For easy backpacking meal plans, I’ll bring three premade meals (breakfast, snacks, dinner) for each day and sometimes a dessert.  After a long day and I hiked a lot of miles or up a significant elevation, then I usually eat a two-serving premade meal. If less, then I’ll share a meal with my partner or pack a one-serving meal.

Meal planning ultimately depends on your personal calorie needs.  James sometimes brings four to five meals per day, or bigger serving packs, as his calories need are higher than mine.

The RightOnTrek meals we tried all had a shelf life of about one year.  These are meals to purchase and use on a quick basis, not stored as backup or emergency meals.

We have a stash of premade backpacking meals and snacks from which we can draw as we plan our backpacking trips.  Unfortunately, the RightOnTrek meals are not likely to make that cut due to the reduced shelf life.  However, the freshness of the meal plans and convenience will make me consider a timely purchase for some trips.

In reviewing the cost, RightonTrek meal options are slightly more expensive than other brands.  On the plus side, I felt great after RightonTrek meals – no bloating or stomach discomfort.  

The clean ingredients and fresh quality can set you up for success on the trail.  If you’re willing to put in the extra effort on prep and clean-up, then I recommend Right On Trek backpacking meals for your next adventure.

Other Right On Trek Meal Planning Services

Check out their website:  RightonTrek.com  to shop for more options on complete adventure meals or  create your own meal plan .

If you have a special diet and don’t want to make your own meals, Right On Trek offers meal plans by the day that fit any of these dietary preferences:

• Keto backpacking meals
• Vegan backpacking meals
• Gluten-free backpacking meals
• Vegetarian backpacking meals

All meals come with breakfast, dinner, condiments (such as cream, soy sauce, salt, pepper, sugar, snack options and drinks (instant coffee and hot chocolate).

Right on Trek Menu for Breakfast s and Calories

• Blueberry Bliss Granola with Yogurt (480)
• Cranberry and Walnut Oatmeal (410)
• Hearty Morning Coconut Granola (480)
• Savory Mountain Grits (420)
• Banana Bread Oatmeal (390)
• Cheesy Mushroom Egg Scramble (380)

Right On Trek Dinners  and Calories

• Backcountry Chili (640)
• Bechamel Style Mac and Cheese (540)
• Chicken Alfredo Pasta (520)
• Chicken Coconut Curry (550)
• General Tsoy’s Mountain Rice (590)
• Hearty Beef Bolognese (560)
• HIgh Country Pad Thai (540)
• Vegan Shepards Stew (520)
• Broccoli Beef Stroganoff (520)
• Cauliflower Forest Chicken Risotto (500)

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Fuel Your Hike: What to Eat Before a Long Trek

As you’re standing on the precipice, gazing at the sun-tinted horizon, adrenaline surging through your veins, ready for a long hike, it is not just your hiking boots that matter—the fuel you give your body is equally crucial. Imagine embarking on a road trip in a car with an empty gas tank. You wouldn’t get very far, would you? The same applies to your body! Lacing up your hiking boots without properly nourishing yourself is like heading into the wilderness with a map and no compass. In this comprehensive guide “Fuel Your Hike: What to Eat Before a Long Trek,” we’ll delve into what foods are best consumed before hitting the trail, ensuring you have plenty of vigor to conquer even the toughest terrains.

To fuel your body for a long hike, it is important to eat foods that are high in complex carbohydrates and lean protein, such as a peanut butter and banana sandwich or Greek yogurt with berries. It’s also important to pre-hydrate with at least 4 cups of water before a hike and avoid heavy or greasy foods that can be hard to digest. For more information and specific examples of pre-hike meals and snacks, refer to reputable sources such as webmd.com and eatright.org.

Nutritional Requirements for Hiking

When it comes to hiking, proper nutrition is crucial to ensure you have enough energy and stamina to complete your trek. While it may be tempting to indulge in high-calorie snacks or eat a large meal before hitting the trails, this can actually work against you and leave you feeling sluggish or crampy. So what exactly are the nutritional requirements for hiking? Firstly, it’s important to understand that every individual has different nutritional needs based on their weight, height, age, and body composition. However, there are some general guidelines that can help hikers plan their meals accordingly. A balanced diet that includes complex carbohydrates, lean proteins, healthy fats, and vegetables is typically recommended. For example, if you’re planning a long hike that will last several hours or even a full day, eating a meal with plenty of carbohydrates is essential. Carbohydrates provide the body with glucose which is then converted into energy. The body stores carbohydrates in the muscles as glycogen which can be released during physical activity to sustain an even source of energy throughout your hike. Lean proteins are also important for repairing muscle damage that can occur during prolonged hikes. It’s important to note that fad diets or extreme caloric restrictions are not recommended for hikers as they often result in inadequate nutrient intake and decreased energy levels. In addition to carbohydrates and proteins, hikers should also focus on consuming foods high in vitamins and minerals such as calcium and iron. Calcium is important in maintaining strong bones while iron helps carry oxygen through the blood vessels and muscles. Foods rich in calcium include dairy products like milk and cheese while spinach and beans are great sources of iron. Some hikers argue that they prefer a low-carb or ketogenic diet as it promotes fat-burning rather than glucose conversion into energy. While this may work for some individuals, it’s crucial to note that carbohydrates are still the primary fuel source for physical activity and therefore should not be eliminated from the diet entirely. Now that we understand the importance of a well-balanced diet, let’s dive deeper into why complex carbohydrates and lean proteins specifically are essential components for hiking nutrition.

• According to the Academy of Nutrition and Dietetics, hikers should aim to consume between 25-35 calories per kilogram body weight every day when planning for extended outdoor activities.
• Research from the University of Utah suggests that eating complex carbohydrates 1-3 hours before the hike can enhance endurance performance by preventing a decline in blood glucose levels.
• The American College of Sports Medicine recommends that for long exercises like hiking, one should consume 0.7 grams of protein per kg body weight both pre-and post-hike to promote muscle tissue repair and growth.

Importance of Complex Carbohydrates and Lean Proteins

When planning your pre-hike meals or snacks, it’s important to focus on foods that include both complex carbohydrates and lean proteins. Complex carbohydrates are made up of long chains of sugar molecules which take longer to digest compared to simple sugars. This means they provide a sustained energy source throughout your hike. Foods high in complex carbs include whole grains such as brown rice or quinoa, fruits like bananas or apples, and starchy vegetables like sweet potatoes or corn. On the other hand, lean proteins help repair muscles during the recovery process and also promote satiety to keep you feeling full during your hike. Good sources of lean protein include chicken, fish, eggs, nuts and seeds. Think of complex carbohydrates as logs on a fire that burn slowly over time while lean proteins act as a roaring flame that provides quick warmth but doesn’t last as long. A pre-hike meal with both complex carbs and lean proteins will ensure an even source of energy throughout your trek. For example, a breakfast option could be oatmeal with almonds and fresh berries. Oatmeal is a complex carbohydrate while almonds provide healthy fats and protein. The addition of fresh berries adds vitamins and antioxidants for overall health benefits. When planning snacks for your hike, consider packing trail mix which includes dried fruit (complex carbs) along with nuts or seeds (lean protein). When choosing pre-packaged snacks or bars marketed towards hikers, be sure to read the ingredients list carefully as many can be high in added sugars or have too much protein compared to carbohydrates. Now that we know the importance of complex carbohydrates and lean proteins, let’s move onto planning your pre-hike meal with a focus on balancing nutrients and taste.

Planning Your Pre-Hike Meal

When planning your pre-hike meal, it’s important to remember that the food you eat will be fuel for your body during the trek. You’ll want something that is easily digestible, high in energy and nutrients, and won’t weigh you down. One of my personal favorite pre-hike meals is a peanut butter and banana sandwich on whole wheat bread with a small side salad. The bread provides complex carbohydrates, while the peanut butter and banana offer healthy fats and potassium respectively. The salad adds some extra fiber and essential vitamins. Complex carbohydrates like whole grain bread, sweet potatoes, quinoa or brown rice are excellent choices for sustained energy during your hike. These foods are slowly digested by the body, releasing energy over a longer period of time without causing a spike in blood sugar levels. Lean proteins like chicken breast, tofu or eggs are also important for muscle repair and recovery after strenuous exercise. While some may opt for a traditional breakfast of waffles or pancakes before hitting the trails, these types of meals tend to be high in simple carbohydrates and sugars which can cause an energy crash mid-way through the hike. It’s best to save those indulgent meals for post-hike celebrations. It’s also important to avoid greasy or heavy foods that could cause indigestion while hiking. Fried foods, fatty meats or overly-processed snacks can sap your energy and leave you feeling sluggish on the trail. Now that we’ve covered what types of foods to focus on for your pre-hike meal, let’s talk about how to balance those nutrients with taste preferences.

Balancing Nutrients and Tasteful Options

While it can be tempting to grab a sugary snack or stop at a fast-food restaurant on the way to your hiking destination, it’s important to remember that the food you eat will directly impact your energy levels throughout the hike. Adding flavor and variety to your pre-hike meal doesn’t have to be complicated or time-consuming. For example, try marinating chicken breasts in a lemon-dill sauce before grilling or roasting for a flavorful lean protein option. When planning your pre-hike meal, aim for a balance of carbohydrates, proteins, and fats. This can easily be achieved by combining a serving of complex carbohydrates like whole-grain bread with lean protein like chicken breast or hummus. For vegetarians or vegans, good protein sources include beans, lentils, tofu, nuts and seeds. Healthy fat options include avocado, olives or nuts. While it’s important to focus on nutrient-dense foods for your pre-hike meal, it’s also okay to indulge in some tasty treats that will help motivate you on the trek. Some examples include trail mix with dried fruit and dark chocolate chips, roasted chickpeas, or even a small serving of your favorite dessert. However, it’s important to keep portions in mind and balance indulgences with wholesome options. Now that we’ve discussed balancing nutrient-dense foods with tasteful options, it’s important to consider timing when planning your pre-hike meal. Overall, fueling properly before a long hike can make all the difference in terms of energy levels and overall enjoyment of the trek. By focusing on complex carbohydrates and lean proteins while keeping taste preferences in mind, you’ll be able to tackle those trails with ease and confidence.

Planning a well-balanced pre-hike meal is essential to maintain energy levels throughout the hike. Incorporating delightful and nutritious options such as marinated chicken, whole-grain bread, beans, nuts, and seeds can provide a balance of carbohydrates, proteins, and fats. It is also okay to indulge in treats like trail mix or dessert but it’s important to keep portions in mind. Timing is also essential when planning a pre-hike meal. By focusing on nutrient-dense foods while keeping taste preferences in mind, hikers can enjoy the trek with ease and confidence.

Timing Your Pre-Hike Meal

When planning your pre-hike meal, the timing of your meal is critical to ensure that your body has enough time to digest and use the nutrients before you start hiking. A general rule of thumb is to have your last full meal 1-3 hours before you hit the trails. However, there are some factors to consider when deciding the optimal time for your pre-hike meal. For instance, if you have a sensitive stomach or are prone to indigestion, it may be best to eat your pre-hike meal at least three hours before your hike. This will give your body enough time to digest the food and prevent any discomfort during the hike. On the other hand, if you wait too long after having a meal, you risk feeling hungry and low on energy during the hike. This might make it harder for you to complete your trail or reduce your performance. The key is to strike a balance between having enough energy while also ensuring that you don’t feel weighed down by a heavy meal. While some hikers prefer to eat two or three smaller meals leading up to their hike instead of one big meal, there’s no one-size-fits-all approach when it comes to timing pre-hike meals. It’s essential to experiment with different timing strategies based on what works best for you. Next, let’s take a look at some tips on how to hydrate effectively before hiking.

Hydration before a Long Hike

Before heading off for a long hike, it’s vital to make sure that you are hydrated. Even mild dehydration can cause fatigue and headaches, especially during strenuous activity like hiking. Here are some useful tips on how to stay hydrated before hiking: Think of your body as a plant that needs water before exposure to the sun. Drinking plenty of water before you set off on your hike means that you’re starting with a full tank, and will help you stay energized throughout your trek. Pre-hydration is also crucial – consume at least 4 cups of water in the hours leading up to your hike. This helps ensure that you start the hike with optimal fluid levels. Electrolytes are also essential as they help replace what is lost through sweat. After pre-hydrating, continue drinking water at regular intervals while hiking to maintain hydration. Consider investing in a hydration system that allows you to carry water on the hike, which may come in handy for longer hikes. Sports drinks can be an excellent option since they contain electrolytes critical for staying hydrated during prolonged exercise. However, it’s worth noting that sports drinks often come with added sugars and calories, which should be factored into your overall daily consumption.

Pre-hike Hydration Guide

Hydration is crucial when it comes to fueling your body before a long hike. Proper hydration helps to keep your muscles energized and keeps your body from becoming overheated on trails. Experts recommend drinking at least 4 cups of water beforehand, but how much should you drink specifically? The answer is not straightforward, as it depends on various factors such as the intensity of the hike, weather conditions, and individual sweat rates. Anecdotal evidence shows that personal hydration needs vary greatly depending on the hike or intensity levels. For instance, if you’re going for a quick hour-long hike in mild temperatures, you may only need just two cups of water or fewer. On the other hand, if you’re facing a more rigorous trail or exposed to high-heat for an extended period, you may need closer to 6 – 8 cups of water. The general guideline is to drink enough water so that your urine remains pale yellow and clear. If it appears darker than usual, it’s typically a sign of dehydration which can slow down your energy output and hinder strenuous activity on the hike. Think of your hydration as gas in a car tank. You wouldn’t expect a car with an empty fuel tank to run correctly or be efficient; likewise, if you’re dehydrated during a hike, your performance will suffer. Additionally, proper pre-hydration puts less burden on your body when it comes to regulating temperature since sweating becomes more efficient with sufficient fluids. According to dietician experts working with health and human services agencies around San Diego County– where hot weather is relatively common – dehydration has been linked to severe health concerns in many hikers. Some argue that thirst is an excellent indicator of having consumed adequate fluid for hiking activities; however, waiting until you feel thirsty to drink is often too late, as thirst only comes up when your body is already dehydrated. The idea behind pre-hydrating with water is to balance the loss of fluids that happens during hiking activity beforehand. While it’s necessary to hydrate while on the hike, water consumption doesn’t recover lost fluid within a few minutes. Dehydration can lead to fatigue at best and heatstroke or worse at worst. A hiker in San Diego tells the story of her first hike that resulted in heat exhaustion. During her pre-hike preparations, she had just two cups of water and ate some fruits. She started running out of energy faster than she thought despite being an experienced runner; eventually, she passed out halfway through the trail because she wasn’t adequately hydrated. The dehydration disrupted her body’s cooling process, which led to overheating and collapsing. It was a scary situation that could have been avoided through proper hydration ahead of time. In conclusion, pre-hydration before a long hike is vital for performance improvement and overall health safety concerns. The aim is not just drinking plenty of liquids but sufficient essential electrolytes and minerals such as sodium and potassium for efficient body functions during the trek. Planning ahead will help determine how much water you need by knowing your individual sweat rates, activity type, duration, weather conditions, and other factors that affect your hydration status during hiking activities.

Frequently Asked Questions

Are there any foods that should be avoided before a hike.

Yes, there are certain foods that should be avoided before a hike as they can lead to discomfort or even digestive issues during the trek. Foods high in fat and protein, such as fried foods and fatty meats, take longer to digest and can cause sluggishness or nausea during physical activity. Additionally, foods high in fiber, like beans and cruciferous vegetables, can cause bloating and gas which can be uncomfortable during a hike. In general, it’s best to avoid foods that are heavy or difficult to digest before a long trek. Opt for easily digestible carbohydrates like whole grains, fruits, and vegetables instead. A study published in the Journal of the International Society of Sports Nutrition found that consuming carbohydrates before exercise increased endurance performance by 2-3%. It’s also important to stay hydrated before a hike, so avoid too much caffeine or alcohol which can dehydrate you. Stick to water or sports drinks with added electrolytes. Overall, it’s important to listen to your body and find what works best for you personally before a long hike. It may take some trial and error to find the right mix of foods that provide energy without causing discomfort.

What types of foods provide sustained energy for long hikes?

When it comes to sustained energy for long hikes, there are a few types of foods that are the most beneficial. Firstly, complex carbohydrates like brown rice and whole grain breads release energy slowly and steadily, providing reliable fuel for your muscles. Secondly, protein-rich foods like nuts, seeds, and lean meats break down more slowly than simple carbs and help maintain muscle mass during periods of extended exercise. Lastly, healthy fats like avocados and olive oil provide an additional source of energy and can help prevent inflammation. According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, consuming a meal high in carbohydrate beforehand resulted in better endurance performance than eating one high in fat or protein. Additionally, a review published in the Journal of Sports Sciences found that maintaining moderate to high levels of carbohydrate intake during prolonged exercise can improve performance. It’s also important to note that individual dietary needs may vary based on factors such as age, gender, weight, and level of physical activity. Consulting with a registered dietitian can help ensure you’re fueling your body properly for your specific needs. Overall, consuming complex carbohydrates, protein-rich foods, and healthy fats before a long hike can provide sustained energy for your body throughout the trek.

How long before a hike should one eat to properly fuel their body?

As a rule of thumb, it is recommended to eat a high-carbohydrate meal three to four hours before a long hike to properly fuel your body. This timeframe allows your body to digest and absorb the nutrients from the food and convert them into energy for sustained physical activity. Studies have shown that consuming a high-carbohydrate diet before exercise enhances endurance performance by maintaining blood glucose levels and delaying the onset of fatigue (1). Carbohydrates are the primary source of instant energy for our bodies, making them essential in preparing for any strenuous activity. However, the timing of your meal also depends on personal preference and digestive habits. If you have a sensitive stomach or prefer to eat closer to your hike time, aim for a light snack with easily digestible carbohydrates 30 minutes to an hour prior to your hike. In summary, plan to eat a high-carbohydrate meal three to four hours before your hike for maximum energy levels during your trek. Remember to listen to your body’s needs and adjust accordingly. Happy hiking! References: 1. Jeukendrup AE. Carbohydrate intake during exercise and performance. Nutrition. 2004;20(7-8):669-677. doi:10.1016/j.nut.2004.04.017

How can hydration play a role in fueling the body before a hike?

Hydration plays a crucial role in fueling the body before a long hike. In fact, dehydration can lead to decreased performance, increased fatigue, and even heat exhaustion or heat stroke. According to the American Council on Exercise, even mild dehydration of just 2% of body weight can negatively affect physical and cognitive performance (1). To ensure proper hydration for a hike, it is recommended to drink water consistently throughout the day leading up to the hike. This includes at least 16-20 ounces of water 2-3 hours prior to hiking, as well as additional water during the hike itself (2). Electrolyte drinks can also be helpful in replenishing lost minerals during a strenuous hike. In addition to preventing dehydration and its negative effects, proper hydration can also aid in digestion and nutrient absorption. Staying hydrated allows for efficient breakdown and transportation of nutrients throughout the body, including carbohydrates for energy. Overall, hydration is a critical component in fueling the body before a long hike. Don’t overlook its importance – make sure to prioritize staying hydrated in your pre-hike preparations! References: 1. American Council on Exercise. “Exercise Water Requirements.” https://www.acefitness.org/education-and-resources/lifestyle/blog/6156/exercise-water-requirements/ 2. Harvard Health Publishing. “How much water should you drink?” https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

What are some easy meal options for hikers on the go?

When it comes to fueling your body for a long hike, convenience is key. Luckily, there are plenty of easy meal options that will keep you going on the trail. One popular option is trail mix, which can be easily packed and sipped on throughout the day. According to a 2018 study by the International Journal of Sport Nutrition and Exercise Metabolism, nuts and dried fruits found in trail mix provide sustained energy and nutrients needed for endurance exercise. Another great option is energy bars, which are designed specifically for active individuals and come in a variety of flavors and brands. A 2019 study published in the Journal of the International Society of Sports Nutrition found that certain energy bars can improve exercise performance and delay fatigue. Lastly, pre-packaged meals such as freeze-dried backpacking meals or meal replacement shakes are easy to prepare and offer complete nutrition for hikers on the go. According to a 2022 study by Food Science & Nutrition, these options can adequately fuel athletes during extended periods of physical activity. In summary, trail mix, energy bars, and pre-packaged meals are all easy meal options for hikers on the go that provide sustained energy and adequate nutrition. So next time you hit the trails, don’t forget to pack some convenient snacks to keep you fueled up!

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The Trouble With Trek Food

The best cookbooks help us learn and think about their subjects. The new Star Trek cookbook, sadly, only reaches for the food coloring.

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When I was a kid I used a Fisher Price recorder to tape the opening scenes of Star Trek: The Motion Picture as the VHS played on our big TV, so that alone in my room I could listen back to Kirk and Scotty’s terse exchange and ambient but excessively long shuttle trip to the retrofitted USS Enterprise. Aside from Jerry Goldsmith’s iconic swelling score, I’m not sure that as a child, I really liked this movie, or even that scene. More so it was a distraction, or like hanging out with friends who didn’t demand anything. Looking back now, the gesture of making and listening to a low-quality audio recording of the oft-cited most boring Star Trek film is just completely over-the-top, yet emblematic of the emotional intensity I felt toward Star Trek at the time, and occasionally still muster. This extreme intensity, however, couldn’t get me to want to cook from a Star Trek cookbook.

The food on Star Trek fundamentally looks terrible, from the vaunted live worms that comprise Klingon gagh to the gelatinous cubes wobbling around the original Enterprise mess hall. Slime on a stick on the Deep Space Nine station promenade? Those omelets Will Riker made that everyone thought were awful? No level of fandom could possibly make me want to eat these things, let alone make them.

My aversion, however, may put me in the minority. Because everyone eats, and because eating is a social activity, food is a key component of worldbuilding. This is especially true of stories and franchises set elsewhere: in the past, in the future, in places that don’t actually exist. And as rights holders have expanded their methods for getting fans to spend money, pop culture cookbooks became their own cottage industry . Into this trend comes Chelsea Monroe-Cassel’s Star Trek Cookbook: Culinary Adventures in the Final Frontier , which hit shelves on September 21. Monroe-Cassel, a progenitor of the franchise recipe golden age, began the Inn at the Crossroads blog in 2011 to share recipes for the foods referenced in George R. R. Martin’s book series A Song of Ice and Fire, which was adapted into the TV show Game of Thrones that year. The blog expanded to cover foods from other fictional properties, spurring numerous cookbook projects from Monroe-Cassel, including those inspired by the video game Overwatch , doomed 2000s Joss Whedon sci-fi show Firefly , and Star Wars .

The Star Trek Cookbook is lightly bound by the conceit that Monroe-Cassel is a “gastrodiplomat” lecturing Starfleet cadets about how to further the Federation’s exploratory and expansionist goals through sharing a meal with representatives of other planets. The dishes themselves are all references I could ID from a lifetime of consuming Star Trek, but each dish’s franchise origin is noted. The book is organized by dish type, and not Star Trek series, era, or culture. In theory this makes it more usable for its intended purpose, that is, making and eating the food. This is (ugh) logical for a cookbook, and some of the recipes in here are good. Cardassian Regova eggs , for example: I boiled them, cracked the shells, and submerged them in dye diluted in water until they emerged a pretty, webby green. Spiked with some frilly bits of lettuce they looked striking; maybe I’d serve them at a Halloween party. They were also okay devilled eggs, and I learned a new trick: that you can slice off the tops and prepare them vertically.

But they’re also just devilled hen eggs, and nothing in the filling (yogurt, red pepper, garlic) makes them anything other than superficially a little weird. Everything about how the food looks — the plating, the reliance on dyes, the lightly modernist approach — broadcasts alienness, in a sci-fi aesthetic way. But making a traditionally structured cookbook with solid recipes for kinda odd-seeming food falls short of this project’s full potential, since nobody is going to a Star Trek cookbook first and foremost because it’s a cookbook.

What the best cookbooks do is help us learn and think about their subjects. For example, what could the shifting presentation of food on Star Trek through 12 series and 13 films, along with comic books, novels, action figures, games, and a Vegas attraction that closed in 2008, tell us about the growth and evolution of the franchise? Or, what can we understand about Klingons, Vulcans, Cardassians, Bajorans, Romulans, or Ferengi by putting their foods into dialogue? Aside from being the nerdiest sentence I personally have ever written, and that’s saying a lot, cookbooks are perfect venues for exploring these kinds of questions. But the Star Trek cookbook is just trying to give fans the opportunity to pretend they’re eating foods seen and mentioned on Star Trek. Aside from nailing the look of the eggs, which Monroe-Cassel does, this is all a polite fiction, because Regovas and their eggs do not exist.

For properties like The Lord of the Rings and Game of Thrones , which are based on our world, with food references derived from a well-preserved history of English cookery, recreating dishes will be almost literal by default. In contrast, Star Trek at its most infamous and arguably successful offers parables for real life’s moral, ethical, and political dilemmas. Often the basic Trek setup is that the Federation and some alien other must learn to accommodate and understand one another, that both their positions have value. Food and dining have long been tools of real-life diplomacy ; look at elaborate White House state dinners, and so on. The imagined gastrodiplomat premise of Monroe-Cassel’s book is acting out this pantomime — but in the world of Star Trek, where the food on 24th-century starships is replicated and not cooked. It’s impossible to know, exactly, what the human foods of this period will be like, the same way the Victorians can’t have predicted Charms Blue Razz Berry Blow Pops. The technology just wasn’t there, and nor was the inclination.

Also, most of the food in this fictional world is literally alien. It’s grown and manufactured on planets no one alive today will ever reach, produced by cultures with biologies and political, moral, ethical, and economic systems that are shaped by factors we can only guess at — badly, probably, given how unlikely it is they’d resemble our own. The most fictional idea on Star Trek is that “new life and new civilizations” from outer space are incredibly compatible with Earth’s human society, even in how they are different. Just the idea that these alien races have food items and food cultures in the ways that are recognizable to us is a bit of a fancy. Who says aliens would name the things they eat, or prepare them, or have preferences?

All of this would be nothing more than the basic science fictional buy-in, but here the premise of Star Trek ’ s food comes to us as a cookbook, which is a form that reproduces a certain kind of knowledge . The book is bound by those conventions, and Monroe-Cassel is bound by further, practical parameters: what’s available to readers right now, on Earth.

Let’s take gagh, the Klingon dish of live worms. Gagh is textually, in Star Trek, disgusting to the human characters. In its first appearance, the second-season Next Generation episode “A Matter of Honor,” Riker (of the gross omelets) does an exchange program on a Klingon ship, and everyone makes fun of him for having to eat gagh . Even the Klingons he meets are like, “Oooh, human, are you going to eat gagh?” And Riker, having bravado, earns their respect by eating gagh with gusto.

There’s a political reading to be made here. Star Trek depicts a multicultural world that mirrors our own in a lot of ways, and back on our actual Earth, foods from distant places have a long history as tools of cultural diplomacy and exploitation . One of the constant thematic tensions in all eras of Star Trek is the extent to which Starfleet is an exploratory and diplomatic endeavor, and to what degree it is a military outfit. Often the takeaway is that it’s a gray area; Starfleet is either, or both, when it suits them (meaning both in canon and in production). Riker earning respect on the Klingon ship by eating their gross foods feels a little T. E. Lawrence , where the latter’s appreciation for Arabian cultures (and boys ) was a byproduct of and adjunct to establishing an early-20th-century British presence around the collapse of the Ottoman Empire. In Star Trek, Klingons are depicted as the ultimate other. Jean-Luc Picard quipping (in Patrick Stewart ’s RP ) as the camera pans over the awful-looking Klingon foods, “We know so little about them. There really is so much to learn,” reinforces the comparison.

While Riker isn’t making a direct effort to colonize the Klingon homeworld or undermine their empire, he is part of a cultural diplomacy to draw allies and member planets further into the Federation. In “A Matter of Honor,” nothing sinister is canonically happening via the crew exchange itself. But to a viewer in 1989, or now, the subtext of Riker being dropped into the Klingon ship’s mess hall is going to evoke a memory of the orientalist trope of a traveler to a distant land becoming enmeshed in the cultural milieu while drawing this place and its people into the visitor’s sphere.

So there’s a lot to unpack around gagh that could actually reveal much about Star Trek, and because Star Trek is a product of our culture, therefore, ourselves. But of course, no cookbook produced in the U.S. is going to share recipes for live worms. Instead, Monroe-Cassel recreates gagh out of udon. These long, thick noodles look, yes, a little wormy, and they can have a slimy texture when dressed correctly. If you’re looking at a still image of a plate of gagh from Star Trek, they passingly resemble long noodles, slickly coated. But gagh isn’t noodles — it’s worms. The project hinges on simply replicating the look of gagh, and something is lost in this translation.

Even as I was dyeing my Regova eggs, the new Star Trek cookbook felt off to me. It does feel weird to be excited to eat Cardassian food at all, in light of their arc as imperialists whose occupation of the planet Bajor led to a system of slave labor camps and, ultimately, genocide — I mean, it’s all pretend, this didn’t happen. But sci-fi generally, and Star Trek perhaps especially, is often firmly allegorical. It would be difficult to cover the breadth of its alien cuisines and not run into ethical questions, even if Monroe-Cassel chose to skirt them. After all, the book’s major selling point is in some ways its posture of authority — so what wasn’t clicking?

I found the answer in the Star Trek Cookbook — another one, from 1999, co-authored by Ethan Phillips and William J. Birnes. This book embodies what struck me nearly two decades ago as an embarrassing variety of camp: There’s a simpering alien with airbrushed spot makeup and orange Nehru collar on the jacket, badly edited against a sculptural tablescape that’s giving late-’90s b’nai mitzvah buffet that’s badly pasted against a starry-sky background. Also, the recipes have always struck me as attempts to “ normalize the absurd .” In my memory, this felt awkward.

The alien on the cover — wearing a costume that looks like it’s made of the moquette they use to upholster the seating on the London Underground — is Neelix, a character portrayed on Voyager (1995-2001) by co-author Phillips. Neelix, the shipboard cook on USS Voyager, is one of the more annoying characters in Star Trek, and maybe the most annoying depending on one’s tolerance for peppy boy geniuses and floppy-vigged cosmonauts, keptin. The book’s premise is that Neelix is writing down his recipes and recollections from serving on Voyager, along with some archival information he dug up about the dining preferences of the crews of the original Enterprise from TOS, The Next Generation ’s Enterprise-D, and Deep Space Nine. A running joke on Voyager is that Neelix is an awful chef and the crew hates his cooking. But, maybe that’s not the point. “As a chef,” he writes, “I could surprise them with a taste of home tucked away inside some alien morsel.” Yet “as morale officer, I now know a little bit more about them, which would help me reach out in a personal way when they needed support and kindness.”

Contained within this frame, Phillips and Birnes’s effort is basically a Star Trek food sourcebook, in-universe and out. Because Phillips is a cast member, he has access to other Trek cast members and crew. So the book contains not just recipes referring to Star Trek shows, but also sections from Voyager props master Alan Sims and Deep Space Nine props master Joe Longo , and recipes from various Trek cast members. For example, Leonard Nimoy provides a “Kasha Varnishkas à la Vulcan.” “My favorite dish,” he writes, “handed down by my mother, who brought it from her village in the Ukraine, which is a small town in Western Vulcan.” Ha ha — but also, Nimoy is one of the most beloved figures in the history of Star Trek, behind arguably the most beloved of its many beloved characters, the one that set the blueprint for Star Trek’s approach to communicating alienness: a mostly human-looking man whose style and tone marked him, for the audience, as different.

Behind the joke about Western Vulcan is Nimoy’s biography as the son of Ukrainian immigrants who were Orthodox Jews. He famously brought aspects of Jewish ritual into his performance as Spock, and the recipe attests to just how inseparable this identity was from the formation of the character: Kasha varnishkes is a totem of Ashkenazi heritage . Likewise, the mannerisms and affect Nimoy brought to Spock, a character who is a minority nearly everywhere he goes, and never allowed to forget it, feel truer for his personal history. The inclusion of a recipe like this — one of many from various cast members, although I can’t say I’m as charmed by James Doohan’s “Scotty’s Lemon Chicken” — shows that Star Trek is more than the sum of its parts. This book is not merely about the foods on Star Trek; it is about the foods of Star Trek, and I now find the earnestness of this moving, whereas I once found it, like, kinda cringe.

Still, this book is weird and unpolished. It looks pretty bad and is functionally useless as a cookbook. It is organized by series, and then subdivided into characters; the recipes in each section loosely relate to that character, sometimes in a drawn-out way. There are no pictures, only fuzzy grayscale stills from various series and a few complementary settings from the props department. It’s almost as if you’re not supposed to make the food at all, and aside from me at my next themed dinner party, it would be unshocking if relatively few people have.

Monroe-Cassel’s book, on the other hand, looks and reads like a contemporary cookbook. It’s clean and white in its overall presentation, with hyper-compartmentalized recipe pages where the formatting does a lot of heavy lifting. The photography is bold, colorful, and a little abstract , focusing on the textures of the foods, with a few top-down shots, such as you’d see in 2010s Bon Appétit or on Instagram . Both volumes are distinctly of their time both in their treatment of Star Trek, and as cookbooks.

The contrast is clearest in a recipe for quadrotriticale salad, a dish Monroe-Cassel teased on Twitter in 2021. It’s a food first referenced in “The Trouble With Tribbles,” one of the most iconic original series episodes. “Tribbles” is a good place to start if you’ve never seen any Star Trek, TOS or otherwise, and if you’re writing a Star Trek cookbook, you can’t not have a quadrotriticale recipe.

In the show, quadrotriticale is a fictional hardy modification of the real-life triticale wheat-rye hybrid grain, and so Phillips and Birnes provide a recipe for quadrotriticale bread, joking that if you can’t find quadrotriticale at your Earth supermarket, blending whole-wheat and rye flour is a fine approximation. Monroe-Cassel’s take is a salad that uses honey and beet juice to transform carrots into wormy tendrils, and butterfly pea flower powder or food coloring to make the quadrotriticale blue. Monroe-Cassel also says you can “add the grain of whatever hue you choose to this recipe,” which must be a whimsical Star Trek way to say you can use something other than the recommended couscous. I used pearled barley and gel food coloring. I did not get the delicate look from the photo, but a garish blue that felt almost violent.

This salad is easy if time-consuming to make, and as Monroe-Cassel writes, its components (carrots, quadrotriticale, dressing, optional decor) can be prepared in advance. With honey in the dressing and the carrots I found it pretty sweet, and went back and added mustard to balance it. Even still I didn’t enjoy it, but that’s personal preference. Either sweet blue food is for you, or it isn’t. Regardless, the dish’s point isn’t how it tastes, but dinner theater. Its plating is pulled from the modernist era of 10 to 15 years ago, with its scientific sheen and laboratory exactitude complemented by a winky playfulness: Looks like this, but it’s really that. Looks like futuristic blue grain from the outskirts of the quadrant, but it’s just dyed couscous.

It is wild, and says very much about fandom’s recent trajectory, that the 1990s book written by a Star Trek cast member with loads of institutional support and input feels somehow precarious and messy with unbridled wonder and enthusiasm, while the one written by a fan in 2022 is an orderly, rational, respectable attempt to make Star Trek feel contained and palatable.

What I don’t think it says much about is Star Trek: Something that’s been with us for decades, in so many iterations, shaped by so many people, can’t be any one thing , and it would be foolish to insist on essentialist readings of what Star Trek is, or does. These are both Star Trek cookbooks, after all — but perhaps the Star Trek cookbooks appropriate for their eras.

Monroe-Cassel’s book will be embraced by some type of fan. It gives Star Trek, forever shorthand for loserdom, a socially acceptable veneer in its clarity, its straightforwardness, and its conventional approach and organization. None of the recipes I made were bad: They weren’t for me, but somebody’s going to like them. (Into grains on a salad; wish they weren’t blue.) But the book from 1999 feels so much weirder, so much fuller of pleasure at the expansiveness of the Star Trek franchise and the specificity of its details. This is what I have always loved about Star Trek, too. Which is probably why I was so embarrassed by that book: its implications. Please don’t let them know I listen to crackly audio of that long-ass nearly pornographic shuttle sequence alone in my bedroom.

And yet both books are parafictions, per art historian Carrie Lambert-Beatty, where “real and/or imaginary personages and stories intersect with the world as it is being lived,” and presented as fact. Parafictions, Lambert-Beatty writes , “prepare us to be better, more critical information consumers.” No Star Trek cookbook requiring the approval of its rights holders would go there. That makes these projects, especially Monroe-Cassel’s, exegetical. They collapse the fiction of the canon and the facts of its artifice for the purpose of knowing the material on some deeper level. This is only one of several ways of being a fan, but it certainly is the most profitable.

Inevitably, when I consider how I feel about fannish tie-ins, and just what being a fan means to me, I think of a particular scene from Star Trek. In the 1994 film Generations , the android Data, who’s spent his series arc on a quest to achieve humanity, has just developed emotions, and goes to the shipboard bar to test out this new ability.

The bartender, Guinan, sets down a tray with decanter, and asks, “Something new from Forcas III ?”

Data gags on the drink and cries, “I hate this! It is revolting.”

Guinan asks him if he wants more, and Data, who seems delighted, sets his glass back on the table: “Please.”

Looking forward to the next Star Trek cookbook.

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A Primer to 'Star Trek' Food and Drink

To seek out strange new worlds ... and eat their foods.

The J. J. Abrams–helmed Star Trek movie opens tomorrow. As I was reading up on the new installment, I came across this line in the Wikipedia entry : "Another reference to Abrams' previous works is Slusho, which Uhura orders at the bar she meets Kirk at."

That reminded me that food and drink is depicted routinely in the Star Trek franchise—across ten movies and six TV shows. There's no doubt—or at least, I hope —that there will be food references in the 11th movie, which will feature Romulans, Vulcans, Orions. As a refresher, I thought I'd take a look at what passes for serious eats in these alien cultures. Join me on this mission, won't you?

Romulans: Huge Drunks Fond of Tart Candy

The biological cousins of the Vulcans, Romulans are devious, paranoid, and militant.

The Romulan Star Empire has been at odds with the United Federation of Planets since before the Federation's inception in 2161, and was in fact the catalyst for the Federation's formation. By 2379, however, relations between the Romulans and the Federation had warmed somewhat.

A Romulan named Nero is the villain in the new movie, traveling from the future to destroy the Federation before it gets off the ground.

Romulan Ale

Any Trek fan worth his or her salt (included in Starfleet emergency rations , by the way) knows that Romulan ale is one of the most widely referenced food-and-beverage items in the franchise. It's an ultrapotent blue drink that reportedly results in instant drunkeness. [ After the jump, recipes for Romulan ale, Klingon bloodwine, and why Vulcans hate barbecue. ]

Science fiction often holds a mirror up to contemporary culture, critiquing its practices, politics, and mores. So, too, with Romulan ale. Because of the United Federation of Planets' standoff with the Romulan Empire, the drink is illegal within the Federation—much like Cuban cigars are in the U.S. But like the captains of industry of today, captains of starships indulge in this vice. As Kirk said in The Undiscovered Country, the routine violation of the embargo is "one of the advantages of being a thousand light years from Federation headquarters."

Its proper Romulan name may be kali-fal .

Recipes: There are several recipes out there for Earth-bound Romulan ale .

Romulan Foods

• Jumbo Romulan mollusk : a delicacy that appears to be served over rice, with perhaps scrambled egg
• Osol twist : A very tart candy first mentioned in Deep Space 9 episode "Image in the Sand"
• Viinerine : A military staple, it first appears in TNG episode "Face of the Enemy"

Vulcans: They Don't Like Barbecue

You know what the Vulcans are all about--ultra logical, emotionless, intellectual, cool under pressure. Their food seems equally bland, too, and from what I can remember in all my years of watching Trek shows and movies, there hasn't really been a standout dish that's mentioned again and again in the way Romulan ale is.

Most Vulcans are vegetarians, and while it would be easy for other folks to take a swipe at the veg lifestyle, I've had pretty damn good meatless meals--so there's no excuse for lame food in the Vulcan repertoire.

A little digging shows that Vulcans are absolutely prissy when it comes to food and drink. First of all, alcohol reportedly has no effect on them (even though they do produce spirits on the planet Vulcan). And this doesn't sound very appealing--according to Memory Alpha, "Vulcans have a superior metabolism to Humans. Caffeine and sapotoxins have little effect on them. They are also capable of surviving for long durations without food or sleep."

Oh, and they don't touch food with bare hands , unless using special gloves. This means that Vulcans would hate (if they could hate--emotionless, remember?) Buffalo wings, pizza, hot dogs, hamburgers, and sandwiches of all kinds. And barbecue would make them spaz--again, if they could spaz.

Anyway, let's engage...

Vulcan Foods

• Brandy : Alcohol supposedly does not affect Vulcans, so Vulcan brandy may be used for ceremonial purposes or for export only
• Gespar : Some sort of breakfast food
• Jumbo mollusk : Related to the Romulan jumbo mollusk
• Mocha : You'd never guess that this was a coffeelike beverage, would you?
• Plomeek soup (Plomeek broth) : A bland breakfast soup. In the original series (TOS), Spock threw a bowl of it at Nurse Chapel while he was going through his pon farr (crazy, horny mating period)
• Plomeek tea
• Vulcan port : Again, Vulcans are supposedly immune to the effects of alcohol... You know, I really love Memory Alpha. It's so geeky and thorough. Its entry on Vulcan port goes into AOC/DOC territory, noting that a port wine is techinally from the Douro Valley in Portugal and hence Vulcan port probably "is a colloquialism, which suggests that the production of Vulcan port, and the production of Vulcan alcoholic beverages in general, are an imported practice not native to Vulcan culture"
• Redspice : Helped make a dish so tasty that Chief Miles O'Brien (DS9) asked for the recipe
• Vulcan spice tea : Seems like it was Captain Janeway's (Voyager) version of Earl Grey

Orions: Watch Out, Boy, She'll Chew You Up

You know when casual Star Trek fans refer to Captain Kirk getting with green alien women? Well, he only encountered one such alien. She was an Orion , a race little seen in the franchise.

As Wikipedia notes , "Not much has been revealed of Orion culture. Orion pirates often harassed and attacked early Earth cargo ships. Stock for the Orion slave trade is obtained mostly through kidnapping of other species. If slaves don't command a high enough price at auction, they can be sold as food."

Sadly, Klingons Are Not Part of This Movie

J. J. Abrams reportedly wanted to focus on Romulans as the bad guys instead of Klingons, since Romulans are less well-known.

And, because Klingons eventually ally with the Federation and became heroes later on in the Trek universe, Abrams didn't want to show them in their earlier incarnation as Federation enemies.

Still, while in the rabbit hole of Memory Alpha, I couldn't help look at their cuisine, since it appeared regularly in TNG and DS9. Here are some of my favorites.

Klingon Bloodwine

Along with gagh , this is probably one of the best known Klingon foodstuffs. Served warm, it's an alcoholic beverage that you probably don't have the conjones (or whatever they call them in Klingon) to consume. Jonathan Archer (Enterprise) was the first human to give it a go. According to Memory Alpha , Lieutenant Commander Worf "liked his young and sweet," which sounds kinda dirty. Also according to Memory Alpha, the Star Trek Cookbook seems to suggest it's made with fermented blood and sugar.

Recipes: If you want to go really nuts and make an Earth-bound version, here's a recipe for fermenting your own Klingon bloodwine that uses 10 to 15 packs of unsweetened Cherry Kool-Aid. Wow. Sounds almost as potent as the actual stuff from Qo'noS . If you're too much of a bIHnuch for brewing your own, the Klingon Imperial Diplomatic Corps has a number of cocktail-based Bloodwine recipes.

Update: Eugen Beer of Coldmud points out that buy' ngop , which would translate to "That's good news!" literally means "The plates are full" in Klingon.

Other Klingon Food and Drink

• Bahgol : A warm tealike beverage. Well, not too different from humans ...
• Bregit lung : Spoke too soon. Bregit lung is not actually a respiratory organ but a dish of reptilian animals. Commander Riker (TNG) professes to like it. (Of course, Riker would--didn't he try to impress a Klingon female in one episode with his love of gagh?) Bregit lung is often eaten with grapok sauce
• Gagh : A Klingon delicacy--live serpent worms. "Allegedly, the actual taste of gagh is revolting and it is eaten solely for the unique sensation of the gagh spasming in one's mouth and stomach in their death throes." But the real question is, Would Andrew Zimmern eat it?
• Gladst : Finally, some vegetable matter. I was beginning to get worried about Klingons' regularity
• Klingon martini : Neat. It's a bit of cultural fusion--vermouth, gin, and a dash of bloodwine
• Pipius claw : Looks like chicken feet. I doubt it tastes like chicken, though
• Racht : A big bowl of live worms
• Raktajino : The rare Klingon foodstuff that humans enjoy. Probably because it's a coffeelike beverage
• Rokeg blood pie
• Targ : A type of Klingon herding animal. Eating heart of targ is believed to instill courage in a warrior, and the milk of the creature is apparently consumed as well
• Zilm'kach : Some fruit to round things out

Video: Klingon Food Critic

This really weird fan video of a mock Klingon newscast has the anchors tossing it to a Klingon food critic who reviews popular Earth foods. I think it's supposed to be funny. It's not, really, but it is oddly compelling and--what's the word?--oh, yeah, warped.

Star Trek Cookbooks

Lastly, there are a couple of Star Trek cookbooks, if you really want to replicate the food of the universe here on Earth.

There's the prosaically named Star Trek Cookbook , by William J. Birnes and Ethan Phillips, whose character, Neelix , could often be found cooking in Star Trek: Voyager (his feragoit goulash is known across 12 star systems, after all).

And the Official Star Trek Cooking Manual has a cool spin on things, written as if it's Nurse Christine Chapel's recipe book that was somehow transported to the present time. As Memory Alpha notes, "The introduction includes what is purportedly a food synthesizer algorithm for Dr. McCoy's favorite dish; in fact, it is FORTRAN source code for a program that prints the message, 'CHICKEN 3.14159 SKEPTIC.'" Whatever that means.

Close the Channel

When I started poking around for info for this post, I thought it would be a quick one. But, crap, I've pretty much spent all day tooling around various Star Trek sites, with Memory Alpha being a huge help and awesome resource. I think I now know more about Star Trek food than anyone should. Tomorrow night, though, I think I'll skip the osol twists and get a big bucket of popcorn--it's a Terran snack made from dried corn kernels that are heated until they burst, commonly eaten slathered with butter at movie theaters during the 20th and 21st centuries.

Live long and prosper.

10:41 a.m., 5/8/2009: Jason Kottke linked to this today , saying, "Oddly, my only complaint is that (somehow) his piece isn't long enough. Adam, you didn't even get in to 'Tea. Earl Grey. Hot.'"

I know, Jason. I would have loved to have included Picard's iconic food-replicator order, but I had to limit the scope of this post somewhat or I could have spent weeks in the food quadrant of the Trekiverse. I figured focusing on the aliens encountered in the Trek reboot was a fine way to do that.

As it is, I'm relying heavily on Memory Alpha. Going any deeper into ST food, I'd just basically be aping what they've done on their awesomely extensive database of food and drink across the entire franchise.

More Serious Eats Recipes

The Ultimate Guide to Vegan Thru-Hiking

S imply saying that “thru-hiking burns calories” is to make a comical understatement. When asked about my experiences on the AT and the PCT, I frequently described my metabolism as a wildfire burning through every molecule of food I ate. This makes sense considering the average thru-hiker burns 4,000 to 6,000 calories every day.

How, you might reasonably ask, does one keep up with that kind of energy expenditure when all food must be carried? Well, besides hauling calorie-dense foods like energy bars and trail mix, town stops are invaluable opportunities to catch up on calories, what with their selections of restaurants, bars, and delis.

And when it comes to resupplying food for the trail, every hiker is similar, yet different: some buy food in town, some send themselves food in the mail, and many choose a combination of the two. Unsurprisingly, maintaining one’s food intake and nutrition is one of the keys to a successful thru-hike. The longer the trail, the more important this becomes.

Variety is key during a thru-hike when hikers need to consume 2-3 times their normal calorie intake. Photo: Taylor Sienkiewicz

So… what about hiking with dietary restrictions? Considering the sheer quantity of calories a thru-hiker requires, is it actually possible to complete a long trail while avoiding certain food ingredients? Specifically, what about a vegan diet (commonly referred to as “plant-based”), which avoids animal products and therefore many common trail staples, such as jerky and cheese? How difficult is it to find vegan trail food that meets a hiker’s caloric and nutritional needs? Is it easy to find vegan options at restaurants along the trail?

How Many People Hike Vegan?

Results from The Trek’s Appalachian Trail survey. Photo: Kate Richard

Using data from hiker surveys, The Trek and Halfway Anywhere broke down dietary statistics by trail, including a general estimate for the number of vegan thru-hikers:

• The Trek’s 2022 survey of 403 Appalachian Trail hikers reported that 4% were vegan.
• Halfway Anywhere’s 2022 survey of 953 Pacific Crest Trail hikers reported 30.9% with dietary restrictions, 14.6% of which were vegan.
• Halfway Anywhere’s 2022 survey of 235 Continental Divide Trail hikers reported 26.3% with dietary restrictions, 23.6% of which were vegan.

Interestingly, Halfway Anywhere’s 2022 surveys also asked hikers to rate the difficulty of accommodating their diets on trail. On a scale from 0 (easy) to 10 (difficult), vegan hikers averaged 3.4 on the PCT and 5 on the CDT.

So what does this mean for vegan thru-hikers?

Is it possible to thru-hike on a vegan diet? The short answer is yes, absolutely. Is it difficult? The short answer is no. A significant minority successfully thru-hike the AT, PCT, and CDT every year.

In terms of resupplying, finding food is not especially difficult. However, the question of difficulty ultimately becomes subjective based on many factors, including individual needs and preferences, how one responds to trail magic, and what options are available in small towns with limited restaurant options.

Dollar General’s are everywhere in rural America and are often the only place to resupply. Photo: Maggie Slepian

Every hiker approaches the trail in a different way, and when it comes to those with restricted diets, some are flexible. Some stick with it throughout their hike. Others modify or even forego their diet for the duration of the hike. Some make exceptions in special cases only. Oftentimes, dietary modifications are made in response to what food is available, though the body’s intensifying caloric and nutritional needs are potential factors as well.

What to Expect: Vegan Thru-Hiking

If you’re planning to thru-hike vegan and want to get an idea of what it’s like, then read on. Coming up is a list of vegan trail foods to help you get started, as well as some challenges that you can expect. Firsthand perspectives are provided by successful vegan thru-hikers Max Kiel , Taylor Sienkiewicz , Owen Eigenbrot , and Aric “Ranger” Ross. Max, Taylor, and Owen have written about their vegan thru-hiking experiences, and Aric agreed to share the wisdom from his vegan Triple Crown during a phone interview.

Vegan Resupply: Grocery Stores vs. Mail Drops

There’s food in those boxes. Photo: Maggie Slepian

When it comes to resupplying on the trail, thru-hikers have a few options: buy their food at grocery stores, prepare food at home and have it mailed to them, or box up grocery store food in town and send it ahead to the next stop. There are pros and cons for each method regardless of dietary preferences, but if you’re wondering how difficult it might be to find vegan options along the trail without packing them in advance, here is what three different vegan thru-hikers had to say:

“Many people mail themselves food resupply packages throughout their thru-hikes if they have dietary restrictions,” said Max Kiel in his 2021 article . “While this strategy may work, I can tell you that there is absolutely no need to go through the hassle of preparing and shipping packages all over the trail if you are planning on eating vegan.”

Aric Ross, who thru-hiked all three of the Triple Crown trails vegan, expressed a similar opinion about his experience: “As far as mail drops go, I didn’t do anything outside of the ordinary… I just sent the typical mail drops that anyone who wasn’t vegan would send — I actually did the whole Appalachian Trail without mail drops.

“I think I did eight resupply boxes on the CDT, and maybe nine on the PCT,” he added. Rather than packing these at home before his hikes, he bought food from grocery stores in trail towns and sent them ahead from there. “Halfway Anywhere has lists for where the most popular mail drops are,” he said. “I didn’t send any mail drops anywhere outside of that.

“As far as grocery stores, it wasn’t hard. I still ate Knorr sides and Near East couscous. There were a lot of Knorr sides I didn’t eat, but the Spanish rice and the Mexican rice are two good options. The Near East garlic and olive oil flavored couscous is vegan, and Walmart has vegan ramen.”

Sienkiewicz:

“Honestly, our trail food isn’t anything bizarre,” said Taylor Sienkiewicz in her 2018 article . “Other hikers are surprised to find that our food bags aren’t too far off theirs. We eat Pop-Tarts, oatmeal, bars, ramen, peanut butter, and starchy dinners just like everyone else.”

READ NEXT —

• AT Resupply Guide
• PCT Resupply Guide
• CDT Resupply Guide

What About Protein?

According to Backpacker Magazine , “About 10 to 20 percent of your daily calorie intake should come from protein so your body doesn’t break down muscle tissue.” Along with muscle recovery, protein is essential for metabolism regulation and strengthening the immune system.

Clearly, protein is big business. Photo: Molly Bybee

Jerky, tuna, and cheese are common sources of protein in many backpackers’ food bags, but there are certainly alternatives for those who don’t use animal products.

What do the vegans say?

“I think there’s sometimes a misconception about needing one specific source of protein,” Aric said. “But in reality, anything with grains in it has protein. Beans have protein. My oatmeal in the morning with flaxseed and walnuts had protein. The granola I ate for lunch had protein. Clif Bars have protein. The couscous and the wrap I put it on had protein. So there wasn’t a single source of protein that I had.”

Aric also said he never used any kind of protein powder or supplement. That being said, even hikers with no specific dietary needs often find it helpful to add protein powder to their meals or water. For vegans, there are many plant-based powders available, such as Vega or Amazing Grass .

“In my view, adequate nutrition, or lack-there-of, is an issue for all hikers, regardless of their dietary preferences,” says The Trek’s editor Owen Eigenbrot, who has also thru-hiked vegan. “Protein is just one piece of the whole puzzle, and the hyperfocus on this single macronutrient is detrimental to everybody when the real focus should be on overall nutrition, including micronutrients.

“People adhering to a vegan diet can lack protein intake, but so can the omnivorous hiker. No matter your dietary preferences, if you live off of Pop-tarts and potato chips, you’re not going to perform optimally.”

He continues, “There’s no general rule that a vegan diet can’t be a healthy option, but it’s certainly not a guarantee that it will be. The same goes for any diet. There’s a lot of crappy junk food that hikers love, and some of it just happens to be vegan. I’m not proud to admit that a majority of my trail calories are probably derived from just Oreos and potato chips. Balancing that yummy garbage with plenty of real food should be everyone’s goal. So yeah, the laser focus on protein is misplaced. Protein is not a problem for vegans. Balanced nutrition is a problem for everyone.”

Vegan Trail Food

A good vegan resupply in Pearisburg on the AT. Photo: Owen Eigenbrot

While certainly not exhaustive, the following list of vegan trail foods includes lots of options to provide a starting point for prospective vegan hikers. Keep in mind that the ingredients in different food brands and flavors will vary, and it’s always a good idea to read the ingredients before buying (gelatin and honey are particularly good at hiding).

• Oatmeal (can add flaxseed, nuts, fruit, chia seeds, etc.)
• Cream of Wheat
• Unfrosted Pop Tarts
• Laird Instant Lattes

Lunch/Snacks

• Nature’s Bakery Bars
• Nuts and trail mix
• Dried fruit
• Peanut butter
• Hummus/pesto
• Saffron Road Crunchy Chickpeas (Buffalo flavor is NOT vegan)
• Vegan jerky
• Zatarain’s red beans and rice , black beans and rice , dirty rice
• Vigo red beans and rice
• Near East couscous (not all flavors)
• Knorr sides (Spanish Rice and Mexican Rice are fair game)
• Vegan ramen (varies by brand)
• Backpacker’s Pantry vegan meals
• Dehydrated refried beans
• Plain mashed potatoes with Lipton Onion Soup mix

Sometimes fresh is best

“For my shorter resupplies, I liked to carry fresher things,” Aric added. “Sometimes I would carry out veggie wraps; I would have hummus, some spinach, tomatoes, and then maybe a thing of tempeh that I would cut up and put on it. I also had bagels with avocado, tomato, and lettuce. I think especially by your third thru-hike, you’re so tired of eating backpacker food that it’s really nice to have something fresh.”

READ NEXT —   Dietary Restrictions? These Are Our Favorite Dairy-Free, Nut-Free, Vegan, and Gluten-Free Backpacking Meals

How to Approach Trail Magic

Trail magic on the AT.

If you’ve spent time on any of the Triple Crown trails, especially the AT, you’ve probably run into trail magic. Sometimes it’s a cooler full of sodas left beside the trail. Sometimes it’s people set up at road crossings with chairs, tents, and occasionally a grill to serve hikers a full range of meals and snacks.

Temptation prevails

“For the first month or so of my thru-hike, it felt like I was coming upon some sort of trail magic almost every day,” Kiel wrote . “While these trail angels will often have a few vegan-friendly options such as fruit or chips, many times their goodies consist of cookies, brownies, and even the occasional burgers and hot dogs.”

He went on to say that after the first couple of weeks on the AT, remaining vegan took serious willpower. “I looked on as all my friends replenished their bodies with calorie-rich baked goods while I ate a banana. I knew that as I got further north, my body’s cravings would only get more intense.”

It’s hard to turn down a rootbeer float. Photo: Max Kiel

His breaking point came when someone hiked out to a shelter one evening carrying root beer and ice cream. Kiel and his friends were amazed by the man’s kind gesture: “Not only was I starving and craving something fattening and sugary, but I would’ve felt a bit rude turning down his trail magic.”

It’s alright to say no

Aric’s experience with trail magic was different. “If people left things in a cooler or something, there tended to be something for me,” he said. “But sometimes people would grill next to the trail, and it’s usually hot dogs and hamburgers. It was a little awkward when they would invite me to sit down and offer me a beer and a burger. I’d say, ‘Thank you, I’ll just have a beer. I appreciate the option for the burger.’ But it was never too awkward, and I guess I never really felt left out and I definitely never felt tempted.”

Contending with the questions raised by trail magic can be a challenge to thru-hikers on restricted diets, though it can be easy too. Hiker hunger is hard to ignore, but when adequately prepared, no one should need to rely on trail magic. Even picking an unexpected apple from a table of buttery brownies is a treat. So similar to resupplying, deciding whether or not to modify one’s diet for such occasions is an individual choice.

Talk of the Trail: Restaurants

Finally eating at Kelley Farm Kitchen in Harpers Ferry, WV is arguably more exciting than reaching the AT halfway point for vegan thru-hikers. Photo: Aidan Tierney

On a similar note, restaurants along the trail often pose a challenge for vegan hikers, especially in smaller towns where options are very limited. However, for Aric, this wasn’t a problem:

“In small towns, oftentimes there was just nothing for me besides maybe french fries, which was not a big deal. I guess for whatever reason, I didn’t really care, and when there was a good option for me, it just made it that much better.”

While some vegan thru-hikers might not consider the lack of options a challenge, others make exceptions based on their bodies’ individual needs. “I was able to eat almost entirely vegan in several towns,” writes Kiel. “However, there were times when I had to be flexible with my diet and consume vegetarian meals because there were simply no other options.”

He went on to note that weight loss is a concern for anyone on trail, especially for those hiking on a restricted diet. For him, choosing to eat vegetarian meals when no vegan options were available was a matter of maintaining body weight.

Or skip the restaurant

While Eigenbrot understands this position, he says that he found it rare to be completely out of options. “Once or twice on the CDT I needed to turn a blind eye to the fact that they were probably cooking my hash browns with butter instead of oil, but usually I could scrape a meal together out of side dishes.”

There is always room for ice cream, and plenty of vegan flavors too. Photo: Owen Eigenbrot

He goes on to say, “There are a lot of times when it’s best to skip the restaurant altogether. I promise you that the vegan pizza from Domino’s is the saddest thing you’ll ever see. My favorite options are Taco Bell and Subway, but usually, I grab a big haul of food from the grocery store. This is a cheaper and healthier way to fill up, and I always get a pint of vegan ice cream out of it.”

Something to look forward to

If you’re worried about finding vegan food in town, it doesn’t take too much effort to do a little research ahead of time. HappyCow.net is a great resource for finding vegan and vegetarian options at restaurants, and sometimes anticipating a meal is the best part.

“Months before I even started the CDT, I was drooling over the vegan pies at Piante Pizza in Breckenridge, CO. This was my Stehekin bakery equivalent on that trail,” Eigenbrot says in reference to the famous cinnamon roll hotspot on the PCT. “On the AT it was Kelley Farm Kitchen in Harpers Ferry, but there was dank vegan food most of the way to Katahdin.”

The Bottom Line

The General Tso’s tofu at Dynasty Chinese Restaurant in Gorham, NH is top-notch. Photo: SpiceRack

At the end of the day, individual preferences and nutritional needs will guide hikers to make their own choices. There’s no wrong or right way to fuel your thru-hike, and doing it vegan is absolutely possible. It may take some practice and mistakes are probable, but in general, there are few added barriers to ditching the animal products. Grocery stores, most restaurants, and trail angels all provide vegan options, and there’s no rule that says vegans need to send more mail drops than anyone else. How you approach eating during your hike is a matter of figuring out what works best for you.

Featured image: Graphic design by Chris Helm .

This website contains affiliate links, which means The Trek may receive a percentage of any product or service you purchase using the links in the articles or advertisements. The buyer pays the same price as they would otherwise, and your purchase helps to support The Trek's ongoing goal to serve you quality backpacking advice and information. Thanks for your support!

To learn more, please visit the About This Site page.

Hi! I'm Diane, but I also answer to Firefly. I discovered backpacking in college and thru-hiked the Appalachian Trail in 2016, followed by the Pacific Crest Trail in 2018. If I'm not hiking, I can usually be found writing, gardening, or hanging out with my dog, Theo.

Thanks for this guide, really really helpful! I will be hitting the AT 2025 fully vegan with zero intention of straying (dairy would make me sick anyway so that helps with turning down the more tempting options!).

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Watch CBS News

The best meal kits for weight loss and fitness-friendly eating

By Tom Horton

Updated on: April 24, 2024 / 4:13 PM EDT / Essentials

CBS Essentials is created independently of the CBS News editorial staff. We may receive commissions from some links to products on this page. Promotions are subject to availability and retailer terms.

Regardless of who you are, it's an important part of maintaining a healthy body. Luckily,  meal kit delivery services  like Green Chef can help you stick to a doctor-approved weight loss strategy and  master fitness-friendly eating  with ease.

The best meal kits can also help you avoid pitfalls like excessive added sugars or high-sodium intake , two big drivers of unhealthy diets in recent years.

"Meal kits provide fresh ingredients that are usually locally sourced with healthier cooking methods and minimal environmental impact," says Jennifer May, principle nutritionist and director of  Sydney City Nutritionist Nutritionist and Food Intolerance of Australia .

You can typically find information on how different companies back up these claims in the "About Us" section on their websites. Start there when looking for truly fitness-friendly meal kits , just like we did when putting together our list below.

What is the best meal kit for losing weight ?

Fitness-friendly eating is one thing, but what if you want to drill down and really commit? First off, your doctor is your best resource for planning lifestyle and dietary changes. Beyond that, we know that consistency is key when it comes to losing weight and keeping it off.

The average adult needs anywhere from 1,600 to 3,000 calories per day. Your personal limit is determined by a number of factors, from how old you are to how active your lifestyle is (the Mayo Clinic's calorie counter  can help you narrow it down).

"Meal kits give you more control over the seasoning and nutritional content of your food," May says, "[which] is beneficial for those looking to tailor their diet to specific health needs." Pre-measured seasoning packets, for example, can help you to avoid loading up on sugar with each lean meal. Added sugars are another villain to avoid on your weight loss journey.

Meal kits make it easy to track how many calories you eat per meal. Many of the companies highlighted below serve up plenty of recipes that are high in protein, which can help stave off cravings and keep you feeling fuller longer.

For more, let's take a closer look at several of the most promising meal kit services to help with your healthy eating and weight loss goals:

Top meal kit delivery services for fitness-friendly eating

Many of the companies on this list cater to specialty diets like keto, vegetarian, vegan, or gluten-free. 

"Understand which dietary needs or restrictions you must follow, and understand how to identify those ingredients," says dietitian Anthony DiMarino of the  Cleveland Clinic's Center for Human Nutrition . "If you are following a gluten-free diet, for example, choose foods that do not contain gluten ingredients, such as wheat."

Take a look at the best meal delivery kits for fitness-friendly eating and revamp your eating habits today.

• Best overall for a lean diet:  Green Chef
• Best vegan meals for healthy eating:  Trifecta Nutrition
• Best for a Weightwatchers diet:   Blue Apron
• Best frozen meals for weight loss:   Diet-to-Go
• Best keto plans for healthy eating:   Factor

Most budget-friendly option: Mosaic Foods

Whether you're cooking for one or planning meals for a large family (or somewhere in between), you're bound to get something out of this list of health-conscious and nutrient-packed meal kits. There are organic recipes to bookmark, plant-based dinner options to consider, and wholly organic meals you just  have  to try for yourself.

Below, we break down some of the best meal delivery services you should check out for your health and fitness goals:

Best overall : Green Chef

Green Chef has a lot to offer when it comes to healthy eating. With fully organic meal kits and seasonal recipes that will keep the excitement up as you pick your favorites each week, it's no wonder this company is in the top slot. 

This meal delivery service caters to a number of restrictive diets with flexible meal plans, from plant-based preferences like vegan and vegetarian to keto, Mediterranean, and other diets geared towards weight loss. 

Take the garlic-honey chicken dish pictured here. We highlighted this protein-packed (more than 40g!) meal for its tasty blend of healthy greens and chicken (garlic-honey glazed, of course, because it's the best) that will keep you feeling full after dinner is long over. There are 660 calories per serving, which falls right into the ideal range of 500 to 700 calories per meal for many weight-loss plans.

You may want to go protein-packed when selecting recipes to hit your daily nutrition goals while eating delicious and organic meals each week. Alternatively, you can opt for the "Fast and Fit" option for lean recipes that are a breeze to prepare. Whichever you choose, there are more than 30 unique recipes to look forward to each month.

You're probably asking: "Can this get any more convenient?" 

The answer is yes, because you can set up your preferences, browse recipes and place weekly orders all through your phone with the Green Chef mobile app (available on Android and iPhone). You can also use the app to track delivery, making it easier than ever to plan your week around each and every order. If routine dietary habits are just as important to you as what you eat, then Green Chef is the meal delivery company for you.

First-time subscribers can save 50% off their first box total, plus another 20% off their next eight deliveries, with promo code PY-RK5QM (automatically applied at checkout).

Best vegan meals for healthy eating : Trifecta Nutrition

If your ideal weight loss regimen extends beyond the food you eat, Trifecta Nutrition has you covered with a more personalized approach to fitness-friendly eating. Instead of selecting from certain recipes on your own, with Trifecta Nutrition you're paired with a registered dietitian to build the ideal meal plan from the ground up.

One of the many lean meals you can get started with is the quinoa dish pictured here, with black beans, onions, spicy aïoli, and assorted greens. This vegan offering clocks in at just 430 calories per serving. It's low in protein (21g), but also low in total fat (15g) and sugar (10g), with 0 trans fatty acids.

With the Trifecta app  (available on Android or iPhone), you can track your dietary goals, log workouts, jot down your water intake throughout the day – all the important elements of an active weight loss strategy. You can even learn a thing or two about the science behind weight loss by accessing additional resources through the app.

Trifecta Nutrition rounds out its offerings by helping you to build community with others who are on the same track as you. You can join the Trifecta community and work with an accountability partner. This improves your chances of staying focused with your diet – it's harder to call it quits when you have to share your actions with someone else!

If your health and nutrition goals are less about hardcore weight loss and more about improving your eating habits or trying new and nutritious food, other meal delivery services on this list may be a better fit. But for anyone ready to commit to an effective weight loss journey, Trifecta Nutrition is a great place to begin.

Best for a WeightWatchers diet : Blue Apron

Do you like to gamify your goals? Then Blue Apron might be up your alley. This instantly recognizable meal delivery service not only offers more than 30 flavorful and healthy meals to choose from each week, but also has a partnership with Weightwatchers (who rebranded to WW in 2018) to offer several nutritious, WW-recommended meals each week. 

Meals like the shawarma-spiced cod and arugula salad highlighted here are perfect for highlighting the sheer variety of cuisines available through Blue Apron. This Middle Eastern classic has 520 calories per serving, as well as 36g of protein and 55g of total carbohydrates. 

Track your WW Points as you cook to keep track of your daily and weekly goals. If you have the WW mobile app, you can even scan recipes as you go to log everything in real time. Just look for the WW logo on certain Blue Apron recipes to find delicious meals (each with their own unique points values). 

Every WW meal comes with a full breakdown of nutrition facts and a certain number of WW Points per serving. If you're wondering about adjustments or substitutions, don't: Blue Apron also lists alternate choices (such as substituting salmon for shrimp in the hearty Chimichurri Shrimp meal) and accounts for everything in the nutrition label.

Another fact worth mentioning is Blue Apron's latest offering, prepared and ready meals. These meals come pre-made and can be cooked in as little as 2 minutes, making them great for any types of on-the-go lifestyles. Single-serve, prepared and ready meals include four-cheese enchiladas with rice and vegetables, creamy pesto chicken, and more. Pre-made meal prices start at $10 per serving.

Best frozen meals for weight loss : Diet-to-Go

Sometimes you don't have the time or energy for a home-cooked meal come dinnertime; that's where Diet-to-Go's meal delivery service comes in. It specializes in fresh, fully cooked meals that are made up of locally sourced ingredients. The best part? Every meal comes pre-made and is ready to eat within minutes – no prep (or cookware) required!

For all you plant-based eaters, Diet-to-Go has a diverse vegetarian menu. Vegetarian dishes are reworked versions of the traditional menu counterparts, which means you don't have to worry about missing out on an appealing recipe when making decisions each week. 

One such dish is the stuffed chicken with steamed vegetables, which is pictured here (and our personal favorite). It's so simple, yet tasty and fulfilling – just what you want from a fitness-friend meal! There are just 440 calories per serving, but keep in mind that this option (like many on Diet-to-Go's different menus) is a single serving meal. 

Like Trifecta Nutrition and others on this list, Diet-to-Go centers weight loss and healthy eating in everything it offers. Unlike some competitors, however, Diet-to-Go lets you order anywhere from two to seven meals per week. This way, you can build the perfect meal plan that goes hand-in-hand with your personal weight loss journey.

Right now, new customers can save 20% off their first Diet-to-Go weekly delivery.

Best keto plans for healthy eating : Factor

If fresh and never frozen meals are what you crave, then Factor has the chef-prepared and dietitian-approved recipes for you. Previously known as Factor 75, this is one meal kit company that has something for everybody.

One of the many meals that will have you questioning your love for frozen meals is the jalapeño lime cheddar chicken meal pictured here. This lean dish has 610 calories per serving, as well as some other important ingredients: 4g of sugar, 3g of dietary fiber, and 42g of protein. This can also make for the perfect grab-and-go meal come lunchtime as well as dinner. 

Choose from dozens of nutritious and delicious meals each week that fit with your dietary preferences. You can find macronutrient-packed keto dishes like the devilishly tasty garlic-mushroom chicken thighs with creamy cauliflower rice and garlic green beans, as well as low-calorie and plant-based meals, on curated weekly menus. 

Want to add on a side to your order? Factor makes it easy with light and healthy mini dishes like the sticky pecan pancakes (with toffee sauce if your diet allows). Don't forget to check out the smoothies, too, if your doctor allows them.

Considering switching over to Factor meal kits? First-time customers can save 50% off their first box total, plus another 20% off of deliveries in the following month, so now's the time to sign up if you're interested!

If nutritious and affordable are the two words you're looking for in a meal kit subscription, this last brand on our list might be right up your alley. Mosaic Foods specializes in all-frozen meals that are 100% vegetarian, making this a solid choice for anyone with an active lifestyle and limited time to spend in the kitchen.

This brand's plant-based dinners are split into several categories including veggie bowls, oat bowls, soups, pizzas and family meals. That last category is the saving grace for anyone cooking for a large household, thanks to bigger (and healthier) recipes like a plantain and chorizo bake, eggplant moussaka and veggie pot pie. 

For a meal kit delivery service that focuses on frozen food delivery, Mosaic Foods has an impressive menu with recipes that are a cut above your average frozen dinner fare -- perfect for anyone tired of the same old "protein and vegetable" pairing night after night.

The stand-out feature here, however, is the meal kit company's prices. While most bowl recipes start at $11 per serving, there are plenty of cheaper options such as various soups ($9 each) and breakfast oat bowls ($6) that can be tossed into the mix for a cheaper box total. Plus, those large family-sized meals cost $24 apiece -- but broken down, that translates to $6 per serving, since each family meal counts as a four-serving dinner.

How to pick the best meal kit for your fitness goals

Your first order of business should be to check out a company's list of meal choices. Lean dishes packed with key macronutrients won't matter if you don't like the food! As always, start with your own personal preferences when deciding on a meal kit subscription.

"Look for a meal kit provider that uses a good mix of vegetables, lean protein, and healthy fats," May says, outlining a crucial next step. When it comes to preparation, look for recipes that call for olive oil.

"Ideally you want to be using olive oil – not [another] vegetable oil or sunflower oils." 

Cooking oil is one of those ingredients that isn't always included in your meal kits, so keep a bottle on hand in the kitchen. You'll need it for recipes like the refreshing Mediterranean chicken from EveryPlate (a runner up for best fitness-friendly meal kits with impressively low prices for new, first-time customers).

Look for meal kits that support certain dietary restrictions. If a company offers vegan and vegetarian meal plans, for example, you can count on its commitment to healthy eating being more than just really good marketing.

Some additional factors to consider are:

• Transparency:  You want recipes that show the nutritional value of their ingredients. Knowing how many calories a dish has, and whether it meets your daily intake requirements, is vital to your weight-loss journey.
• Meal variety and substitutes:  Are there numerous recipes that caught your eye right off the bat? Can you easily swap out a meal for a meatless or lean alternative? You want a weekly selection that feels exciting to peruse each week and is easy to customize to match your needs.
• Quick and easy prep times:  A quality that's always important when comparing meal delivery services, the convenience of a hassle-free dinner can keep you on the path of healthy eating. Some companies pack pre-measured ingredients for a light cooking experience while others ship you frozen meals that can be heated up and plated in record time: Both are good.
• Subscription costs:  Don't neglect the price when considering meal delivery services. You want to save money over a trip to the grocery store when going with weekly deliveries, so make sure that a subscription is cost-effective. Figure out how much a delivery service costs per serving for the most accurate comparison.

How certain meal kits support a weight-loss-friendly lifestyle

One of the biggest roadblocks for weight loss is lack of consistency. It can be hard to stick to a restrictive diet week after week. Meal variety can quickly become a chore when you don your own chef's hat and try to cook for yourself. 

This is where meal kits come in. The best meal delivery service will help you to stick to healthy eating habits all year round. Signing up to have hand-picked recipes delivered to your door once or twice a week is a game changer. 

This can free a lot of time previously spent meal planning (or scrolling through a food delivery app, if we're being honest). Meal prepping is also easier than ever with delivery, since you can stock pre-made meals or leftovers in the freezer.

Meal delivery services also take some of the weight off your shoulders when it comes to portion control. Everything is measured out ahead of time and recipes are already chock full of the macronutrients you need to stay healthy.

How we chose the healthiest meal kit companies

Just what kind of diets are we talking about? They may include lots of whole fruits and vegetables, lean proteins, and whole grains. One way to lose weight is to reduce your daily calorie intake; cutting your total calories is easier than ever thanks to the readily available nutrition labels provided by every meal kit company highlighted here. 

For a closer look at how we review products , here is everything we prioritized when reviewing and ranking the best meal kits for weight loss and fitness-friendly eating: 

• Whole ingredients:  We stuck with meal kits that offered health-conscious recipes built around whole fruits and vegetables, leafy greens, and whole grains.
• Nutritious recipes:  If it's nutrient-packed, carb-conscious, or portion-controlled, it's on our list. The best healthy meal delivery services deliver recipes that are put together with the kind of care your body deserves.
• Keto-friendly meals:  A ketogenic diet can be a great to lose weight. A number of meal kit companies serve up multiple high-fat, low-carb meals each week – so they're on the list.
• Diet-specific plans:  Healthy eating looks different for everyone, but certain dietary restrictions (no meat, no processed foods, etc.) can be easier to stick to when you sign up for meal delivery. Our chosen companies have delicious and varied options for fitness-friendly eating, plant-based diets, and more.

Tom Horton is a resident health expert for CBS Essentials, with deep experience in topics ranging from chronic conditions to health-care devices to diet options. He lives in upstate New York, and draws his power from local bookstores, long hikes on a sunny day, and his cat Sammy.

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Dear Reader: Your friend has tapped into a fascinating area of research that has found that the order in which food groups are consumed during a meal can indeed have an effect on the degree to which blood sugar fluctuates. This discovery is important because repeated and sizeable swings in blood sugar are linked to an increased risk of developing insulin resistance. That is when the body’s response to insulin becomes sluggish, which can cause elevated levels of blood glucose. Over time, insulin resistance can lead to someone developing pre-diabetes. If unchecked, it often escalates to Type 2 diabetes, a disease that affects an estimated 39 million people in the United States.

Several studies have found that eating vegetables and protein before consuming simple carbohydrates had a beneficial effect on post-meal blood sugar. Researchers in Japan are among those who have explored the idea. In that study, participants were asked to repeatedly eat the same meal, which consisted of protein, vegetables and white rice. The difference was that they consumed the food groups in a different order each time. The food was eaten on three days, with an overnight fast between each day. After each meal, changes to insulin levels and blood glucose concentration were measured over the course of the next two hours.

When participants began by eating a simple carbohydrate – in this case, white rice – their post-meal blood glucose and insulin levels were measurably higher than those who had eaten the white rice last . Conversely, when those same participants began by eating protein and vegetables , which are complex carbs, and saved the rice for last, their post-meal insulin and glucose levels were measurably lower.

Speed also appears to play a role in blood sugar control. Studies show that when people race through a meal, they have higher levels of blood glucose and insulin than when the same foods are eaten at a leisurely pace .

As for why this may be , it’s all about the composition of the foods involved. Complex carbohydrates are high in fiber. As they are digested, they creates a kind of gel matrix that slows absorption in the small intestine. Fats and protein help to moderate the pace at which food moves through the digestive system, which also puts the brakes on absorption. When eaten last, simple carbs enter a digestive landscape that discourages fast absorption. This results in a healthful reduction of post-meal blood glucose levels and decreased demands on insulin .

The takeaway here is that you can protect your blood glucose levels on multiple fronts. It is still important to limit consumption of simple carbs. That includes snack foods, highly processed foods and those with added sugars. Consider beginning a meal with a salad or fresh vegetables, save the simple carbs for last and remember to eat slowly.

Send your questions to [email protected].

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