Long distance walker’s survival guide #1: FOOD

Here you will find some recipes of “one-pot-meals” and hints on how to feed yourself properly while hiking. Please note that the author is a vegetarian who will occasionally eat fish (sorry, meat lovers!). Comment below and let us know your on-the-go-recipes for foods that will give us strength to walk long and intense days!


Weight & Volume

Cheese & Avocado

Since you are carrying everything with you, weight matters. Use common sense – what should definitely be taken with you even though quite heavy, is fruit (bananas, apples, dried fruit). What’s not that heavy at all but should under no circumstances find a way into your backpack are salty snacks, for example, crisps. They take up all the space, get crushed to irritably small pieces and will make you excruciatingly thirsty.


Short cooking time

The shorter the cooking time, less fuel you are using and less likely you are to run out of it. And less grumpy cuz food is ready quickly!

Amount of energy it gives you

Think about it all- the carbon hydrates, the good fats, nutritious vitamins and lots of proteins. Long distance hiking is not the time for a low-calorie diet. Intense walking means your body needs energy!

Food (2).jpg
Pasta with banana, honey and brazil nuts

Amount of water it needs for preparation

Source g per portion water/source ratio
Pasta 75 – 100 ¼
Rice 75 – 90 ½
Porridge oats 50 ½
Couscous 60 – 100 ½
Buckwheat 61 – 100 1/3
Quinoa 63 – 100 ½
Polenta 64 – 100 1/3

You might think that having 1 litre of water at the end of a walking day is a lot but if you plan to cook pasta for dinner and oatmeal and coffee in the morning, you will need to make sure a water source is not far away!

Keep your eyes open

Berries, mushrooms and herbs are examples of tasty superfoods you can find along the way. Use them while preparing your meal and let nature provide for you.

Oatmeal porridge with handpicked raspberries


Shops along the trails are often expensive and crammed with unnecessary items which are sure to wake your cravings. Very important (!): buy that candy bar and eat it, otherwise your plain evening’s meal will taste even… well, plainer.


Because we are eco-friendly and because we don’t want to carry a big bag of trash with us.

Remember, you don’t have a fridge with you

Forget about milk in your coffee and butter on your bread. Pay attention to quantities of things that should be refrigerated and consume them the same day/next morning.

Flora stays good for weeks, even if not refrigerated! Marmite will save your breakfasts, lunches and dinners. Use it on bread, in sauces or make soup with it. If you are fortunate enough to like the way it tastes of course (fingers crossed!). Btw, Cashel campsite at the shore of Loch Lomond was amazing. They provided freshly baked croissants in the morning!


…should be the last one of your priorities. Even though creating something really amazing on your hike is possible, most hikers find themselves too tired to care so variety usually gives way to practicality. The nice thing is that you can daydream about your favourite meals for days and then reward yourself when opportunities present themselves. Had the yummy meal below while doing The Great Glen Way. It was cold and pouring down the whole day… I must admit, this superb hamburger brought tears to my eyes!


Recipes & Suggestions:


Oatmeal: combine it with banana, Nutella, berries or/and nuts.

Oat crackers with Nutella and banana: they are light and filling.

Bread with Flora and Marmite, cheese or pâté.


Nuts, fruit, energy bars.


Pasta salad with tomatoes, chickpeas and scallions


A little packet of mustard or mayonnaise makes a great dressing. Cook pasta, let it cool while you cut whatever vegetables you might have and season with…yes, you guessed it: whatever you have!

Lentils with greek yoghurt

Cook lentils (if you use canned lentils, cook them for 5 – 10 minutes so they become mushy) and let them cool down. Add greek yoghurt or cottage cheese and enjoy! This meal is full of proteins and can be enjoyed for breakfast or dinner.

Rice with baked beans and tuna

It might sound weird but the taste is amazing! Cook rice on the stove, add a can of tuna and baked beans. Season with salt and spices and enjoy!

Pasta + a can of soup

A can of soup is somewhat heavy but if you cook pasta in it, there is no need for additional water. Use this when water sources are scarce or alternatively, use instant soup and water to cook with. Pasta will taste much nicer because it will soak the soup’s aroma. My favourite soup to cook with is lentil or tomato!

What’s your favourite meal while hiking?


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