
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

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

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:
- Combine all ingredients in a large bowl and mix well.
- Portion into small resealable bags or containers for easy snacking on the trail.
Recipe 3: 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:
- Mix the cooked rice, tuna, and diced cucumber in a bowl.
- Drizzle with olive oil and season with salt and pepper.
- Divide into foil or reusable food pouches for easy packing.
Recipe 4: Wraps with Peanut Butter and Banana

Ingredients:
- 2 whole-grain wraps
- 2 tablespoons peanut butter
- 1 banana (sliced)
- 1 tablespoon honey (optional)
Instructions:
- Spread peanut butter evenly over each wrap.
- Place banana slices in a single layer on top.
- Drizzle with honey if desired, then roll tightly and slice into halves.
Recipe 5: 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:
- Combine all ingredients in a small resealable bag.
- To prepare, add the mix to 2 cups boiling water and simmer until the pasta or rice is cooked.
Recipe 6: 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:
- Mix all the ingredients in a bowl until well combined.
- Roll the mixture into small balls and place them on a tray lined with parchment paper.
- Refrigerate for 30 minutes to set.
- Pack in airtight containers for easy snacking on the trail.
Recipe 7: 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:
- Spread hummus evenly over each wrap.
- Layer the mixed vegetables on top.
- Roll the wraps tightly and slice into halves.
Recipe 8: 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:
- Layer oats and milk in a jar, followed by fruits.
- Drizzle with honey and seal the jar.
- 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.