hiking lunch ideas

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hiking lunch ideas


Venturing out on a challenging hike? Finding the right lunch ideas can be hard. Aim for something lightweight, nutritious and easy to carry. Traditional backpacking fare is an option, but there are better alternatives to spice up your meal. Check out these high-energy snack ideas: nuts, granola bars, trail mix or fresh fruits such as apples, oranges or grapes. If you’re looking for more substantial meals, why not try wraps with turkey, hummus or veggies like lettuce and tomato? Sweet potatoes or rice cakes are also great, slow-burning carbs to keep hunger at bay.

Remember: never forget the water! Hydration is key when hiking and enough water should be your priority. Pro Tip: Pack a bento box to keep your food organized and easier to access with minimum waste production. Enjoy a gourmet meal on the trails – try these main course ideas for your next hiking adventure.

Main Course Ideas

To amp up your hiking game and keep the unwanted hunger pangs away, check out these main course ideas with sandwiches, wraps, and salads as solutions. These ideas will not only fill you up but also provide you with the energy you need to conquer those trails.


It’s interesting to note that the term “sandwich” was first used in 1762 by John Montagu, the fourth Earl of Sandwich. Legend has it, he asked for his meat to be served between two slices of bread so he could eat with one hand and gamble with the other.

Nowadays, sandwiches are a popular choice for many. They provide a quick and easy meal option for busy days. Plus, there’s room for creativity with endless ingredient combinations. They can even be modified to fit dietary restrictions or preferences. And, sandwiches are versatile enough to be served in formal settings or casual situations.

Move aside PB&J – the new ultimate sandwich duo is here: Turkey and Avocado, the BeyoncĂ© and Jay-Z of bread-based entertainment.

Turkey and avocado sandwich

This delectable dish is a must-try! It features succulent slices of turkey and creamy avocado, snuggled between two slices of toasty bread. Accompanied by lettuce and tomato slices, it’s the ideal choice for quick meals or lunch-on-the-go.

The protein and healthy fat content of turkey and avocado will provide energy throughout the day. Whole-grain bread adds extra fiber and keeps you feeling full. The lettuce adds crunch, while tomatoes add zesty flavour.

Sauces like mayonnaise, mustard or hummus can be added to customize the sandwich to your preference. Plus, it takes no time to put together, making it ideal for busy lifestyles. You can also switch it up by adding bacon strips or cheese slices.

For an even tastier experience, wrap the sandwich in parchment paper and cut it in half.

Sandwiches have been around for centuries, as portable meals for workers. Nowadays, they are enjoyed by people all over the world, and come in a variety of flavours to cater to different taste buds. Who said sandwiches were only for lunch? This hummus and veggie option is an amazing main course dish that proves otherwise.

Hummus and veggie sandwich

Hummus and veggie sandwich is a great vegetarian option for a yummy, nutritious and filling meal. Spread some hummus on any type of bread, then top it off with fresh lettuce, tomatoes, cucumbers and cheese – if desired. For an extra kick, add some pepper or chili flakes to the hummus spread. Or, opt for a gluten-free bread if you prefer.

Enjoy your creation on its own, or pair it with some sides like baked sweet potato fries or a salad.

A friend who was going vegan suggested this recipe to me during a lunch date in the park. Ever since then, it’s been one of my favorite go-to midday meals that keeps me full until dinner. So get creative and wrap up your taste buds with these ideas – you won’t regret it!


This course is named “Encased Delights“. There are various types of encased delights, and today we’ll talk about wraps. Perfect for on-the-go meals or easy dinners, they’ve caught the attention of food lovers and health-conscious people.

  • Wraps are adaptable, as you can use various ingredients.
  • They’re a healthier substitute to traditional sandwiches, as they have more greens than bread.
  • The fillings for wraps are limitless – from regular turkey and cheese to vegetarian options like hummus and falafel.

An unusual twist on wraps is using big leaves such as lettuce or cabbage instead of tortillas. This gives you a low-carb option while keeping everything crisp and tasty.

A friend introduced me to a Korean BBQ chicken wrap where she used big lettuce leaves instead of tortillas. It was fresh, refreshing and had a lovely umami taste – so yummy! Or you could make a Chicken Caesar wrap – combining the taste of Caesar salad and the convenience of a sandwich.

Chicken Caesar wrap

Search no more! The Caesar-licious .1 wrap featuring scrumptious chicken strips is a nutritious & delicious main course. Here’s why you won’t want to miss it:

  • Expertly cooked chicken for maximum flavor.
  • Healthy lettuce blend for a crunchy touch.
  • Smoky bacon bits for flavor notes.
  • Caesar dressing to enhance overall flavor.
  • Wrap for easy, convenient eating.
  • Packed with protein, fiber & energy.

Plus, the wrap offers perfectly balanced flavors. Get it for lunch and taste the difference! Feeling bored of your usual meal? Go for the Caesar-licious .1! It’s the ideal pick-me-up for any day. Spice it up with hummus – you’ll be on a roll!

Veggie and hummus wrap

Veggie and Hummus Wrap – a perfect choice for any time of day! Chop up lettuce, tomatoes, cucumbers and bell peppers into small pieces. Spread hummus on top of a whole wheat tortilla, and then add the chopped veggies. Roll up tightly and you have yourself a wrap! For a twist, add ranch dressing or sriracha for a kick. This delicious vegetarian meal offers a high dose of nutrients and tasty flavors. Don’t miss out – treat yourself to a Veggie and Hummus Wrap today!

Why eat rabbit food when you can have a salad with a side of pizza?


Leafy delights, fresh and healthy salad options are always great! Here are some non-meat ensalada ideas that carnivores will love:

  • Roasted beetroot salad
  • Caprese salad
  • Greek salad
  • Caesar salad
  • Mediterranean chickpea salad

Adding sweet or sour spices in dressings, plus pumpkin and sesame seeds, brings extra flavor and nutrition.

Health-conscious folks can choose superfoods such as kale or quinoa salads, which are packed with high antioxidants and good nutrient values.

Did you know? According to a 2020 survey by the NPD Group, salads were the second most popular food item at top restaurants in America! Who needs a Greek god when you can have a Greek salad with grilled chicken that tastes heavenly?

Greek salad with grilled chicken

The pinnacle of main course ideas? A Mediterranean dish combining the deliciousness of Greek Salad with Grilled Chicken. The perfect combo of nutrition and flavour. Here’s how to make it:

  1. Cut up tomatoes, cucumber, onion, bell pepper, and feta for the salad.
  2. Sprinkle salt, pepper, and herbs on chicken breasts before grilling.
  3. Let the grilled chicken rest, then slice or cube it.
  4. Mix the grilled chicken with the Greek Salad.
  5. Sprinkle some more feta and oregano leaves on top.
  6. Your meal is ready! Enjoy!

For a unique twist, marinate the chicken in yoghurt before grilling – it’ll add an extra layer of flavour without sacrificing any health benefits. Salads will never be boring again, thanks to this quinoa, veggie, and feta combination!

Quinoa salad with veggies and feta cheese

Quinoa – a versatile grain – is the first ingredient of this delicious dish. Mix it with fresh veggies and tangy feta cheese for a tasty main course. It’s perfect for outdoor gatherings or lunchboxes!

Choose any combination of colorful veg, e.g. cherry tomatoes, bell peppers, cucumbers, red onions, or carrots. Feta cheese adds flavor and creaminess. Dress it with lemon juice, olive oil, salt and pepper.

For extra nutrition, substitute Greek yogurt for mayo. Sprinkle some chopped nuts like almonds or pistachios for added texture and Vitamin E.

Serve it straight away or let it sit overnight to let flavors blend. Don’t miss out on this healthy summer meal – give quinoa salad with veggies and feta cheese a try today!

Snack Ideas

To fuel your hike with nourishing food, let’s explore the snack ideas for your hiking adventure. Stock up on trail mix, energy bites, and fruit and nut bars for fast and easy snacking on-the-go. These simple and delicious snacks will keep you energized throughout your hike.

Trail Mix

Let’s Sneak Into Hiker’s Fav Snack!

Trail mix – a beloved snack among hikers and outdoor lovers. It’s a mix of nuts, dried fruits, seeds, and sweets.

  • Nourishing Trail Mix – a great source of energy and protein for a quick outdoorsy activity.
  • Salt and sugar to keep hunger away for longer.
  • High fiber from dried fruits, plus heart-healthy fats to maintain stamina.

Fancy a unique flavor? Try spiced fruit mix or chocolate trail mix.

Pro tip: Low sugar varieties with few M&M’s or Candies make it even healthier.

Forget coffee, try these energy bites and no more adulting!

Energy Bites

Energy Bites are ideal for a mid-day kick-start or pre-workout snack. Composed of healthy components, they deliver a nutritious punch to keep you going throughout the day.

  • They’re simple to make and can be personalized.
  • Instead of the typical sugary crash, Energy Bites give sustained energy.
  • Fiber, protein, and healthy fats are packed in, making you feel full longer.
  • Plus, they can be kept in the fridge or freezer and taken on-the-go!

Keep in mind that not all Energy Bites are created equal. Some store-bought ones may contain added sugar or preservatives, so read labels carefully.

Adding Energy Bites into your diet is a straightforward way to increase energy levels while still satisfying your sweet tooth. Why not try them?

It’s said that Energy Bites were first invented by Greek athletes for the Olympic Games. They used dates and sesame seeds, which were believed to give long-lasting energy and strength. Since then, different versions have been created around the globe by adding local ingredients.

So, if you want to snack without giving up, these fruit and nut bars are the way to go!

Fruit and Nut Bars

Fruit and Nut Snack Bars – a tasty and nutritious switch from regular processed snacks.

These bars are packed with fiber, protein and other nutrients, great for weight management.

Plus, they come in various flavors like blueberry and apple cinnamon!

These bars are the perfect on-the-go snack – easily portable and long-lasting for your convenience.

They provide quick energy and help sustain hunger levels throughout the day.

Did you know? According to The Journal of Nutrition, nuts can reduce the risk of heart disease.

Stay hydrated, my friends! Nobody looks good shriveled up like a raisin.

Hydration Tips

To hydrate properly during your hiking trip with the best results, read on for the section, “Hydration Tips” with an emphasis on water and electrolytes and sports drinks.

Water and Electrolytes

Staying hydrated is key for peak performance and recovery. Fluids like water and electrolyte-infused drinks help regulate temperature, shield joints, and transport nutrients to muscles. Electrolytes, such as sodium and potassium, are essential for controlling fluid balance and aiding in nerve and muscle function.

In addition to regular hydration, athletes need to replenish electrolytes lost during intense exercise. This can be accomplished with isotonic sports drinks or electrolyte-rich supplements. Not only do these help maintain good hydration, but they also boost endurance and stop cramps.

It’s vital to keep a balance between fluid and electrolyte intake – too much can lead to overhydration (hyponatremia), and too little can cause dehydration. Monitoring urine color is a great way to check hydration status – clear urine means overhydration, while dark yellow urine suggests dehydration.

A professional cyclist once revealed that during a tough race, he underestimated the importance of hydration. Even though he felt fatigued early on, he kept going without drinking enough water or replacing electrolytes. He collapsed before reaching the finish line due to severe dehydration, highlighting the critical role of proper hydration during physical activity. Sports drinks: ’cause sometimes water just isn’t enough for your electrolyte needs, or your desire to look like a neon athlete.

Sports Drinks

For athletes and active individuals, it’s crucial to replace electrolytes and fluids lost during exercise – this is known as Exercise Beverage.

Here are some of its benefits:

  • It contains carbs that the body quickly absorbs, giving you instant energy.
  • Plus, electrolytes like sodium and potassium help regulate fluid balance.
  • Some have added protein which helps muscles recover after a workout.
  • And, unlike water, it can help prevent cramping during long sessions.

But, for shorter or less strenuous activities, these drinks may not be necessary. Also, pick one that best suits your needs and goals.

Fun fact! The American College of Sports Medicine has found that consuming a sodium-filled drink (like Exercise Beverages) before exercise reduces sweat and improves hydration during exercise.

So, don’t forget to stay hydrated – otherwise, you may end up looking like a raisin and feeling like a dried-up piece of toast!


Hiking nutrition is key for any successful trek. Choose from our selection of lunch ideas: dried fruit, nut butter sandwiches and trail mix to stay energized. For something more filling, go for premade deli sandwiches with protein and veggies. Don’t forget to bring reusable containers to avoid waste-heavy packaging.

Plan meals ahead. Tailor them to your dietary needs so you can fully enjoy the scenery. With these tips, you’ll be ready for your next outdoor adventure!

Last summer, my friend and I made a cheese and avocado sandwich with homemade trail mix. The simple yet healthy meal kept us going, without feeling too full. Thanks to prior planning, we had a great time, plus a delicious lunch!

Frequently Asked Questions

What should I pack for a hiking lunch?

Some great options for a hiking lunch include protein bars, sandwiches, trail mix, fruit, granola, and jerky.

How can I keep my food cold while hiking?

You can use a cooler or insulated lunch bag with ice packs to keep your food cold while hiking.

What are some healthy hiking lunch ideas?

Some healthy hiking lunch ideas include salads, veggie wraps, roasted chickpeas, fruit salad, and hummus with veggies.

How do I pack my hiking lunch so it doesn’t get crushed?

Use sturdy containers and pack them tightly in your backpack to prevent items from moving around and getting crushed.

What are some vegetarian hiking lunch ideas?

Some vegetarian hiking lunch ideas include quinoa salad, veggie burgers, roasted veggies with hummus, fruit and nut bars, and PB&J sandwiches.

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