The Ultimate Guide to High Protein Day Hike Lunch Ideas 

Not far from home is a trailhead. It’s a small neighborhood trail about five miles long. Pines and tall grasses line the path. People smile and wave hello when you pass.

I carry a backpack and make an afternoon of it when I walk this trail. In my backpack are the essentials. The first section of the pack contains a pocket-sized first aid kit, an extra pair of socks, and a small towel. You never know when these things will come in handy.

The second section contains a large water reservoir filled with water and a dash of sea salt.

The third section contains my kettlebell. There is a small clearing along the trail. The grass is a bit shorter. It’s not uncommon to see white-tailed deer grazing. I will pull out my kettlebell and do a light workout and mobility work here.

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After my workout, I will lay my towel out on the grass. Then, I will unzip the fourth section of my backpack. This is where I keep my lunch.

Eating a meal on a day hike is a beautiful experience. The best way to do it is to have your meal at the end of the trail or the top of the mountain. The meal is a tasty reward for a job well done. It replenishes the nutrients you lost, making it to the top. It also fuels your journey back to civilization.

Make sure you enjoy what you earn. There is something primal about eating in the middle of nature, far from the sounds of traffic and city life. It’s a different experience than eating at home. The same meal will taste better than if you were eating it at your kitchen table.

You will work up an appetite if you’re on a tough day hike. If you’re like me and are also trying to build muscle and strength, you don’t want to miss your calories. That’s why I bring calorie-dense foods that include all three macronutrients. Protein, carbohydrates, and fat are necessary for building and maintaining muscle mass. All three offer fuel for challenging hikes and workouts. 

Eating full meals will help power your hike. So many hikers and backpackers will tell you to bring granola, pita, or trail mix.

Where is the ruggedness in that? You are out there living a robust life off the beaten path. You need a hearty meal to fuel your adventure. Even if you’re on a day hike, the great outdoors chefs of the past would laugh at your granola.

The author and outdoorsman Brad Angier made a career teaching others how to cook in nature. Even the late great James Beard had an entire book dedicated to outdoor cookery. Both Angier and Beard used recipes that were simple and focused on maximizing fuel. And they are delicious. Your goal should be the same: simple, effective fuel that tastes great!

And just kidding about the trail mix and granola. These are easy to carry snacks, which is why so many hikers use them.

The beauty of outdoor cooking is you don’t have to be a five-star chef to make healthy, delicious meals. If you don’t want to cook outdoors, you don’t have to. You can make your meal at home and bring it with you. It’s only a day hike, after all. That’s why I’ve included options for both meals made at home and quick and easy trail meals.

6 Rules for Lunch on the Trail

Stick to the six rules below when packing lunch for an afternoon on the trail.

1. Pack more food than you think you need. Backpacking burns a lot of calories. You may not think you’ll need that much food at the start of the trail, but you’ll be happy you brought it by the end.

2. Don’t skip the protein. Protein is satiating, and it helps build and maintain muscle mass. 

3. Don’t rely on packaged foods. Some packaged snacks are okay. But you are doing something good for your body by going on that hike. Don’t ruin it with junk food.

4. You don’t have to skip good flavor because you’re in the wild. You can eat a delicious meal with a bit of ingenuity.

5. Use ice packs to keep your food fresh. You will also appreciate a cold lunch during hot weather.

6. Invest in a single-burner mini-stove for hot food on a cold day.

Nutrients

What nutrients should you focus on?

Carbs: Carbs are a macronutrient used for energy production. You should shoot for 1 gram per kilogram of body weight during your shorter day hikes of 3 hours or less. If your day hike is in the 4-7 hour range, consider increasing your carbohydrate intake to 3-6 grams per kilogram (kg) of body weight. And if your day hike lasts 8-12 hours, consider having 8-10 grams of carbohydrates per kg of body weight.

A combination of simple and complex carbohydrates can help fuel your adventure. Consider nutrient-dense foods like fruits, vegetables, and grains. Combining carbohydrate-rich snacks and a full meal is ideal for longer hikes. Including carbohydrates can help prevent your body from catabolizing muscle tissue for energy. You don’t have to be scrawny to be a hiker. You can maintain muscle mass while enjoying a long day hike if you manage your nutrition.

Protein: Hikers often recognize the need to carry carbohydrates on their day hike. But they tend to neglect protein. Consuming lean protein during your next backpacking trip can help prevent muscle loss. It can also help keep you full and powered through the return trip.

Fats: Fats should make up about 30% of your hiking nutrition. Foods with healthy fats, such as nuts (almonds, cashews, and walnuts), nut butter (almond butter and peanut butter), avocados, and seeds (sunflower and pumpkin), are good options in small quantities. You don’t need a ton of these on your hike, so there’s no reason to down an entire pound of trail mix. Store-bought trail mixes are often high in fat, sodium, and sugar.

Hydration

Most people bring water with them on their hikes, but few bring enough water. I’ve fallen victim to this mistake on several occasions.

While my wife, mom, and I hiked in Yosemite National Park, we each carried a 20-ounce water bottle. Taken by the views of grassy valleys and ancient pine, I pushed my family to keep hiking vista after vista. I hadn’t realized that my 60-year-old mother was out of water. We got her back down and went to the park grocery store for much-needed water and a sports drink. But my drive to keep going could have resulted in a much worse outcome.

It’s easy to lose track of your hydration when you’re on the trail. The majesty of the mountain can distract even the most health-conscious hiker. Remember this simple rule: bring more water than you think you need. If you plan an all-day hike, bring a sports drink to maintain your electrolyte balance.

Note: If your meal requires hot water, bring enough to drink and use for cooking.

Gear

What gear do you need?

Most day hikers won’t need a ton of gear. But if you want to take advantage of enjoying a robust day hike lunch, there are a few essentials you can include.

1. Backpack: Have you ever heard the expression “buy once, cry once”? This is the approach I take to purchasing a backpack. A quality backpack will hold up for years. Maybe decades. Quality backpacks can also be expensive. Keep in mind you can use an excellent backpack for more than hiking. You will want to use it on all your travels.

2. Cold Packs: Cold packs will keep your food fresh. The soft gel kind is moldable and won’t take up much space.

3. Lunchbox: You will want a lunch box that you can pack vertically. A vertical lunchbox will sit more comfortably on your back. You also want a lunch box that isn’t too soft or too hard. It won’t fit in the pack easily if it’s too hard. If it’s too soft, your food will smash against your back.

4. Portable Stove: A small single-burner stove is an excellent addition to your pack if you hike in cold weather. A long hike in the winter is always made better with a hot meal. It may not seem necessary for a day hike, but it will give you more meal options. It’s also a worthy experience. The smell of a hot meal over a flame during a crisp autumn hike is something to be cherished. Wash it down with a mug of piping hot coffee or tea, and you won’t want to leave your mountain-top restaurant.

5. Water Reservoir: You don’t want to remove your pack to drink your water. This cumbersome process will deter you from drinking as much water as you should. A reservoir will allow you to drink as you go and will be lighter than a large water bottle. Hydrating is the most important thing you can do on any hike. Becoming dehydrated can lead to disorientation, headaches, muscle cramps, and dizziness. The last place you want to be dizzy and disoriented is on a trail far from help.

6. Portable Dish and Utensils: Several brands make a portable meal set with a bowl, fork, knife, and spoon. The utensils are stored inside the bowl. An affordable set like this one is a good option. The idea is to save as much space as possible.

Now that you have everything you need for a successful day hike meal let’s dive in.

Trail Snacks

Protein Bars and Energy Bars: There are several options for protein and energy bars. You can pick these up from a gas station or grocery store on your way to a trail. I don’t recommend relying on these for your entire hike, but they can make a good snack you can eat while moving.

Nuts, Seeds, Nut Butter: Instead of buying a pre-made trail mix loaded with candy and sodium, make your own. Combine your favorite nuts and seeds in a small bag. Bring an individual serving of nut butter you can spread on a sandwich or eat on its own.

Fruits and Dried Fruits: Fresh fruits are a great source of carbohydrates, fiber, and other nutrients. I always bring at least one piece of fruit to help power my hikes. Apples hold up well on a hike, as do peaches, nectarines, oranges, and tangerines. Dried fruit is also a great option that only takes up a little space.

Beef Jerky: Beef jerky is the original trail snack. Pioneers of the American frontier carried jerky as a source of protein. No refrigeration needed.

Hard-Boiled Eggs: Hard-boiled eggs are a filling, high-protein trail snack that are portable and easy to eat. The flavor isn’t for everyone, so throw in some salt or hot sauce to make this a tasty option.

Instant Oatmeal: If you have a portable stove, a hot bowl of instant oats is a delicious treat full of complex carbs.

Cottage Cheese: Combine some fruit with cottage cheese for a high-protein meal.

Bringing your favorite snacks is excellent, but why settle for a snack when you can get a full meal?

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Day Hike Lunch Ideas

Some of the best hiking lunch ideas are the classics.

Sandwiches and Wraps

Sandwiches and wraps are easy to make, travel well, and taste delicious. They are a classic lunch option that’s perfect for a short hike. Depending on the ingredients you choose, they can also be a high protein, healthy day hike meal.

Tuna Fish

A tuna fish sandwich is delicious and high in protein and essential omega-3 fatty acids. Skip the boring pouches and make yourself a nice sandwich for your hike. Mix one can of tuna, a teaspoon of Mayo, or a drizzle of olive oil in a bowl. Chop up two pickles and a stick of celery. Toss it all in a bowl and add salt, pepper, and lemon juice. Stir to combine, then spoon onto some bread.

Chicken Salad

Not sure what to do with last night’s leftover chicken. Why not use it to make a chicken salad sandwich or wrap? Add shredded chicken, Mayo, chopped carrot, and celery. Season with salt and pepper. Spoon it onto a tortilla, pita, or bread. You can take this recipe and add cooked pasta to make this a delicious pasta salad.

Sliced Turkey Breast

Fresh sliced turkey breast from the deli is amazing. There aren’t any of the preservatives of the prepackaged stuff. Cuts are thicker, so they are higher in protein. Add to bread sliced with your favorite toppings. I like lettuce, tomato, and Dijon mustard. Or, shred it and put it in a pita with shredded lettuce or spinach. Add tomatoes, cucumber, olive oil, and balsamic vinegar. Salt and pepper. Now, you have a delicious high-protein snack.

Fresh-sliced roast beef is another great option.

Chicken Cesar Wrap

A cold chicken Caesar wrap is an excellent treat on a hot day. Use a large flour tortilla. Add a cup of shredded chicken. Toss in some romaine lettuce or spinach, sliced tomatoes, cucumber, and olives. Top with a light helping of shredded cheese. Drizzle your favorite Caesar dressing on top. Wrap and pierce with a toothpick to keep it from falling apart.

Ground meat: Cold ground meat isn’t for everyone. But if you don’t mind it, it makes for a great wrap. Add sliced veggies and some shredded cheese. Top with your favorite sauce.

Cold Casseroles

When you’re out on a day hike, and your hunger hits you, you won’t mind that the casserole is cold. Cold casseroles are a personal favorite. Casseroles include everything you need in one serving. Make your casserole the day before your hike. Include protein, vegetables, sauce or stock, and some cheese. Brown your meat, combine it with the remaining ingredients in an oven-safe dish, and bake. Voila! Your casserole is ready to go. Your leftovers will taste delicious as you enjoy them beneath the trees of the trail.

Hot Meals

Most people don’t think of bringing their portable stove on a day hike. But when you hike somewhere cold most of the year, like the Pacific Northwest, a hot bowl of soup is a fantastic treat.

Soup

Hearty dense soups and stews are perfect for the trail. Stews are packed with nutrients that will help maintain your energy levels on longer hikes. Make the stew the day before your hike and place it in the refrigerator overnight. Store in a mason jar or any kind of vertical glassware that you can throw in your pack the next day. Vertical is always better for backpacking. It takes up less room and travels better.

Start with the meat of your choice. I like game meat like venison. You can do ground, shredded, or cubes. I’ve found ground meat reheats well on the go. Then, pick carbohydrate-dense vegetables like potatoes, sweet potatoes, and carrots. From there, add whatever vegetables and other ingredients you prefer. I use mushrooms, celery, kale, spinach, and tomatoes.

Next, choose a stock. Beef bone broth has a high amount of protein. Vegetable stock has less protein but tastes great. Start by browning your meat. Season it with salt and pepper. In a large pot, add your stock, vegetables, and meat. For a thicker stew, add a 1/4 cup of flour. Bring to a boil, then turn the heat down and let simmer for an hour. Put it in a sealed container. Bring a portable stove with you.

Note: The portable stove is a must if you hike in cold weather. Use it for stews, oats, tea, or anything else that can warm you up.

Leftover Pasta

Pasta is great cold, but you can also reheat it with a portable stove. Add a quarter cup of water for moisture. Stir occasionally until the liquid bubbles. 

Trail Oats

Trail oats are delicious and easy to turn into a high-protein meal. You can make trail oats hot or cold.

Hot: In a lidded jar, combine 1 cup of oats, 1 scoop of protein powder (vanilla tastes best), fruit, berries, and nuts. Seeds, nut butter, and coconut shavings also make for good flavor. Pour the mixture into your pot. Add a cup of water. Use your portable stove to heat the mixture.

Cold: In a lidded jar, combine one cup of oats, 1 scoop of vanilla protein powder, and a half cup of Greek yogurt. Add seeds, nuts, and berries of your choice. Store in your refrigerator overnight.

Conclusion: Day Hike Lunch Ideas

Bringing a nutritious meal on a long day hike is always a good idea. Your body needs fuel for the road and fuel to recover. Hiking snacks are great, but there is nothing quite like enjoying a hot meal in nature. Unfortunately, most don’t realize they can have a great meal on a short hiking trip.

With a small amount of equipment and a little ingenuity, you can enjoy fresh food that tastes great during your favorite day hike.

Check out these high protein recipes!

How Much Protein in Avocado Toast? High Protein Recipe

Healthy and Easy Instant Pot Vegetable Beef Soup Recipe

Easy to Make Air Fryer Breakfast Casserole Recipe

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