Meal Prep for Hiking: Energising and Easy Options

Meal Prep for Hiking: Energising and Easy Options

Meal Preps for Hiking: Energising and Easy Options

When you're out on a hiking adventure, having the right meals can make all the difference. These meal prep ideas are designed to be portable, energy-packed, and easy to make, keeping you fuelled for your journey.

8 Great Hiking Meal Prep Ideas

  • Homemade granola bars
  • Trail mix with dried fruits and nuts
  • Rice and tuna packets
  • Wraps with peanut butter and banana
  • Dehydrated soup packs
  • Energy balls
  • Vegetable and hummus wraps
  • Oats in a jar with fruits

Recipe 1: Homemade Granola Bars

Homemade Granola Bars

Ingredients:

  • 2 cups rolled oats
  • 1/2 cup honey
  • 1/2 cup peanut butter
  • 1/4 cup chocolate chips
  • 1/4 cup dried cranberries

Instructions:

  1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
  2. Mix oats, honey, and peanut butter in a bowl until combined.
  3. Fold in chocolate chips and dried cranberries.
  4. Press the mixture into the lined tray and bake for 15 minutes.
  5. Cool completely, then cut into bars.

Recipe 2: Trail Mix with Dried Fruits and Nuts

Trail Mix

Ingredients:

  • 1 cup mixed nuts (almonds, cashews, walnuts)
  • 1/2 cup dried fruits (raisins, apricots, cranberries)
  • 1/4 cup dark chocolate chunks
  • 1/4 cup sunflower seeds

Instructions:

  1. Combine all ingredients in a large bowl and mix well.
  2. Portion into small resealable bags or containers for easy snacking on the trail.

Recipe 3: Rice and Tuna Packets

Rice and Tuna Packets

Ingredients:

  • 1 cup cooked rice
  • 1 tin tuna (drained)
  • 1/4 cup diced cucumber
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Mix the cooked rice, tuna, and diced cucumber in a bowl.
  2. Drizzle with olive oil and season with salt and pepper.
  3. Divide into foil or reusable food pouches for easy packing.

Recipe 4: Wraps with Peanut Butter and Banana

Peanut Butter and Banana Wraps

Ingredients:

  • 2 whole-grain wraps
  • 2 tablespoons peanut butter
  • 1 banana (sliced)
  • 1 tablespoon honey (optional)

Instructions:

  1. Spread peanut butter evenly over each wrap.
  2. Place banana slices in a single layer on top.
  3. Drizzle with honey if desired, then roll tightly and slice into halves.

Recipe 5: Dehydrated Soup Packs

Dehydrated Soup Packs

Ingredients:

  • 1/4 cup dehydrated vegetables (e.g., carrots, peas, onions)
  • 1 tablespoon powdered soup base (chicken or vegetable)
  • 1/4 cup dried pasta or rice
  • Spices to taste (e.g., garlic powder, dried parsley)

Instructions:

  1. Combine all ingredients in a small resealable bag.
  2. To prepare, add the mix to 2 cups boiling water and simmer until the pasta or rice is cooked.

Recipe 6: Energy Balls

Energy Balls

Ingredients:

  • 1 cup oats
  • 1/2 cup peanut butter
  • 1/3 cup honey
  • 1/4 cup chia seeds
  • 1/4 cup chocolate chips

Instructions:

  1. Mix all the ingredients in a bowl until well combined.
  2. Roll the mixture into small balls and place them on a tray lined with parchment paper.
  3. Refrigerate for 30 minutes to set.
  4. Pack in airtight containers for easy snacking on the trail.

Recipe 7: Vegetable and Hummus Wraps

Vegetable and Hummus Wraps

Ingredients:

  • 2 whole-grain wraps
  • 1/2 cup hummus
  • 1 cup mixed vegetables (e.g., shredded carrots, cucumber slices, spinach)

Instructions:

  1. Spread hummus evenly over each wrap.
  2. Layer the mixed vegetables on top.
  3. Roll the wraps tightly and slice into halves.

Recipe 8: Oats in a Jar with Fruits

Oats in a Jar with Fruits

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup milk or almond milk
  • 1/2 cup mixed fruits (e.g., berries, banana slices)
  • 1 tablespoon honey

Instructions:

  1. Layer oats and milk in a jar, followed by fruits.
  2. Drizzle with honey and seal the jar.
  3. Refrigerate overnight and enjoy the next day.

Tips for Hiking Meal Prep

  • Lightweight Ingredients: Use non-perishable and lightweight ingredients to reduce the load in your pack.
  • Reusable Containers: Pack meals in reusable containers or zip bags to minimise waste.
  • Balanced Nutrition: Include a mix of carbohydrates, proteins, and healthy fats for sustained energy.

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