Overland Track | Heading on a Multi Day Hiking adventure and are struggling with packing your food? Then look no further then this blog post! It includes shopping list ideas, meal planning tips and advice. Click through to check out all the tips

How to refuel on multi day hiking adventures

Eating on the Overland Track

Preparing for a multi day hike takes time and strategic planning which can become overwhelming for even the most experienced of hikers. Ensuring you have adequate food to provide nutrition, energy and taste is essential to an enjoyable trekking adventure.

Before you begin writing your shopping lists and planning your meals there are a few things to consider. See below some food for thought to assist with your shopping & packing lists.

Pack Fresh

Overland Track | Heading on a Multi Day Hiking adventure and are struggling with packing your food? Then look no further then this blog post! It includes shopping list ideas, meal planning tips and advice. Click through to check out all the tips

If you’re going to be carrying extra weight then it’s best to be food. By including food as your extra weight you’ll ensure you don’t get hungry but it’s also a given that your pack weight will go down substantially.

You can still enjoy fresh food or perishables for the first day or two and let’s be honest no one really loves freeze dried/dehydrated foods that much to give up an opportunity for a good meal. Purchase some fresh produce such as veggies to boil with some rice, add some sauces and you’ve got yourself a camp style stir fry.

Although they aren’t considered ‘fresh foods’ we froze hot-dogs and buried them into the middle of our bags to ensure they didn’t defrost and go off before required. This could be done with any meat or vegetable item with the consideration of how you’ll cook it. We had fellow travellers freeze a steak and fry it up with a good ol’ camping BBQ. Now that’s a way to give others food envy.

Cooking Methods

We opted to boil as our cooking option as we have the Sea to Summit collapsible pot. This is an easy and efficient method for cooking and means light weight carrying. By having boiling as our primary method it meant we did not have to concern ourselves with carrying oils or butters for greasing the pan. If you can get away with a single method it’ll make your life lighter and your food decision making easier.

Overland Track | Heading on a Multi Day Hiking adventure and are struggling with packing your food? Then look no further then this blog post! It includes shopping list ideas, meal planning tips and advice. Click through to check out all the tips!

The Sea to Summit Collapsible pot is a lightweight hikers dream

Water

Overland Track | Heading on a Multi Day Hiking adventure and are struggling with packing your food? Then look no further then this blog post! It includes shopping list ideas, meal planning tips and advice. Click through to check out all the tips

There is plenty of water sources available on the Overland Track. Each Hut provides rain tanks for water use. Alternatively, purchase a water filter such as the Sawyer Water Filters which would enable you to collect water anywhere along your travels despite wherever you are exploring. Before setting off check up on your hiking trail for water sources to assist you with your cooking and food preparation requirements.

Duration of trip

It should go without saying but the length of your trip will determine how much and what types of foods you take. If it’s between 1-3 nights you could take more fresh foods and snacks and limit your freeze dried/dehydrated meals. However, anything longer will require more thoughtful planning.

Shopping List

Overland Track | Heading on a Multi Day Hiking adventure and are struggling with packing your food? Then look no further then this blog post! It includes shopping list ideas, meal planning tips and advice. Click through to check out all the tips

We believe there is no need to starve yourself of delicious and nutritious food options when you head into the wild. See below our tried and tested tasty food packing list which we used for the 6 day Overland Track, Tasmania.

The following list was created with the use of a pot as the main source for cooking. Therefore our food selection was chosen based on boiling water only.

  • Apples – 1/day
  • Cup of Soup packets – add rice or 2 minute noodles to these packets to create a more substantial meal.
  • Trail Mix
  • Nut or Muesli Bars – I can’t get enough of Carmen’s nut bars.
  • Porridge sachets
  • 1 packet of Mini Chocolates – you’ll appreciate the sugar boost after those long days & steep climbs with your pack
  • Green & Chamomile Tea – take enough tea bags for at least 2 GT/day and 1 CT for before bed or as you desire. If you’re a coffee drinker then you’ll need to include sugar sachets, long life milk or possibly condensed milk.
  • Salami stick
  • Cheese (Mersey Valley vintage crumbly for the win)
  • Crackers
  • Pizza or Cheese & Bacon Rolls
  • 2 minute noodles
  • Packet of pistachios or your preference of nuts 🥜
  • Eggs – boiled eggs are perfect for breakfast, take some salt and pepper sachets and you’ll have an energetic & nutritious meal. Take enough for at least the first morning or as desired. You can purchase plastic egg cartons to protect your eggs if you’re concerned about them breaking in your bag. Alternatively, we cut the carton to suit the number of eggs we took and packed our clothes bags around it. Egg Cartons (with the sticker removed) can then be torn up and placed in the pit toilets for composting.
  • BBQ Soya Crisps
  • Yoghurt covered sultanas- We added these into our porridge for extra flavour and consistency
  • Hot Dogs & buns- Perishable foods are great for the first night or two as outlined above.
  • Rice – You don’t need any more then 500g & white rice boils faster. To minimise gas soak your rice for approximately 30 minutes before boiling to speed up the process.
  • Freeze Dried or Dehydrated Meals- these are great for dinners or lunches if you’re making a longer stop. For larger portions & to support a local business go for Strive Food which are a Tasmanian based company. Their porridge with dried fruit such a mango is scrumptious. We also loved the Back Country Meal selections.
  • Sachets- Tomato Sauce, salt and Pepper, sugar, spreads for crackers.
  • Avocado – The perfect accompaniment with salami & cheese on wraps (which take up limited bag space & weight)
  • Wraps
  • Marshmallows – Because what camping trip is complete without them!

Meal Planning

red-lunch-green-knolling.jpg

To assist you with planning your diet and to ensure you have enough food I have included below our meal plan for the 6 day Overland Track. Feel free to base your meals from this and adjust to meet your dietary needs. I have also included an approximate total of kilometres walked throughout the day to give you an idea of energy expenditure.

Day 1 Tuesday 2/1 Ronny Creek to Waterfall Valley 13.2 km Total
Lunch- Salami & cheese Roll, Apple

Snacks- pistachios, 2 minute noodles, Green Tea (GT), Rocky Road, 1 mini mars bar (mmb), muesli bar

Dinner- hot dogs with cheese and tomato sauce sachets, Chamomile Tea (CT)

Day 2 Wednesday 3/1 Waterfall Valley to Windermere 11.6 km Total
Brekky- 2 Boiled eggs each, GT

Lunch- 1 Hawaiian pizza roll each & Apple

Snack- mini snickers (ms), pistachios, crackers with avo, salami & cheese

Dinner- Back Country honey soy chicken meal

Day 3 Thursday 4/1 Windermere to Pelion 18.3 km Total
Brekky- Porridge sachet with yoghurt covered sultanas, GT

Lunch- soup with 2 min noodles & crackers with salami & cheese

Snacks- marshmallows over the flame, mmb

Dinner- Back Country Spaghetti Bollanaise meal with the rest of our cheese over the top

Day 4 Friday 5/1 Pelion to Kia Ora via Mt Ossa 18 km Total
Brekky- Porridge sachet with yoghurt covered sultanas, GT

Lunch- 1 Hawaiian pizza roll each & Museli Bar

Snacks- BBQ Soya Crisps, Apple & Trail Mix

Dinner- Back Country Roast lamb and vegetables meal

Day 5 Saturday 6/1 Kia Ora to Windy Ridge via Waterfalls 14 km Total 

Brekky- Porridge sachet with yoghurt covered sultanas, GT

Lunch- Soup with Rice

Snacks- BBQ Soya Crisps, Apple, mmb & Muesli Bars

Dinner- Back Country Gourmet Wild Mushroom and Lamb Rissoto meal

Day 6 Sunday 7/1 Windy Ridge to Narcissus 13 km Total

Brekky- Porridge sachet with yoghurt covered sultanas, GT

Lunch- The Overland Track Burger at Lake St Clair – when ordering inform the staff that you’ve just completed the Overland Track & show your pass to receive a burger and a beer for $25.

Snacks- Apple & Muesli Bar, mmb

Dinner- Go out and treat yourself!

With thoughtful planning and preparation you will set yourself up for a successful and memorable hiking trip. Remember, although your pack may be heavy the first day keep in mind that it will get lighter and when you enjoy your delicious and nutritious meals you will know it is all worth it.

I would love to know what you pack when multi-day hiking. What is your favourite thing to eat while adventuring? 

We love hearing about your experiences. Connect with us on Facebook and Instagram to share your pictures and adventures or feel free to comment below. 

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4 thoughts on “How to refuel on multi day hiking adventures

  1. Eva says:

    I find some of the freeze dried food packs not very tasty, and opted for Mountain House brand delivered from the US via RIE thought Strive Foods also looked delicious. Also if you boil your eggs before hiking, the risk of breakage is lower plus they easily last a few days if not peeled. My last trick is the sweet & sour snakes for a quick energy kick.

    Your advice is very helpful and full of some amazing ideas – with the marshmallows just as an added bonues!

    Like

    • Rach Pope says:

      Hey Eva,
      Thanks so much for commenting and I’m so glad you mentioned your Mountain House Brand. Those meals looked delicious. We’ll definitely look into them for next time. Oh of course the snakes they’re the best. Thanks heaps for sharing.

      Thanks for your support 😁

      Like

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