A 3 Day Paleo And Nightshade Free Backpacking Meal Plan

If this is the year you decide to take your non Standard American Diet lifestyle into the wilderness, this 3 day paleo and nightshade free backpacking meal plan is just for you. Maybe you have been following me along for awhile now and love the paleo and nightshade free recipes but have yet to through it all together. I have laid a typical paleo backpacking meal plan so that you can start thinking about what it might look like for you and your needs.

One of the smartest things I have done is to keep track of the food I am packing when I go on trips. This has been helpful because I usually take more food than I need, so I am doing a better job of planning out specific meals and snacks in writing beforehand. It keeps me from throwing things into the backpack just in case. It is not like I have ever starved on a backpacking trip!

The Key To Backpacking Meal Planning Is Snack Heavy, Meal Light

One of the first things you will notice about my 3 day paleo and nightshade free backpacking meal plan is that it is SNACK heavy. That means that I rely more on snacks than set meals. This was a piece of advice I learned long ago and it has saved me from taking food that I would not end up eating. Snacking is not only the easiest way to pack your food, it is the easiest way to enjoy food on the trail.

Yes, sometimes it is nice to have an actual meal when you are relaxing at camp, but a lot of times YOU JUST WANT TO EAT. Think about what your trips tend to look like and adjust accordingly. If you like an actual meal at lunch time, swap in something like my Cashew Curry With Broccoli Rice instead of salami and crackers. But if you are new to all this, stick to snacks. Trail mix is king. You will thank me later.

You will not find a lot of measurements or amounts here. That is because what works for me may not work for you. You have to take that first trip and learn your own body and how much it wants to eat while backpacking.

But I will tell you that very few people, including me, ever run out of food while on a trip so when you are all done packing, toss out a few snacks. And that extra meal you added, just in case. Most likely you will be offering it to fellow hikers later to lighten your load.

No Paleo Dogma Here

In an effort to keep things real, I will share I am not dogmatic when packing paleo food for backpacking. I have to think about what I will actually want to eat while in the outdoors versus following “rules” to a tee. For example I do not eat cheese on a daily basis but I several forms of cheese I have found that do not give me congestion or upset stomach.

If you can tolerate it, cheese is a great high calorie protein and fat source and lasts for a few days without refrigeration. Plus, it is tasty and satisfying while hiking. I like goat cheese and hard cheeses like Asiago and Parmesan, raw and grass fed when possible. If you can’t do dairy cheese at all, nut butters and faux cheeses work, too. You can make your own dairy free crisps like this or buy them here (although they won’t really be paleo).

Don’t forget dark, dark chocolate. Like 100%.

Also, I know that not everyone has the time to make all the recipes I share. Sometimes you have to shop and that can mean a little more sugar or other ingredients that are not ideal. I don’t sweat it and I hope you don’t either. If you can, share the recipe work load with a friend and you can split it for the trail. Also, for many of the recipes, they can be stored and used on future trips.

Obviously if you have severe reactions to certain foods, then you are putting in the time. But if your overall health won’t suffer, I say make your life easy and buy the almond crackers, Lara Bars or coconut strips at the store if you need to. No one eats exactly the same and you need to pack what works for you! With the exception of two things, everything in the menu could be purchased in a store.

For My Vegan Backpacking Readers

If meat is not your thing, know that there are plenty of non-meat alternatives out there. In fact, you probably don’t need me to tell you that. If you want a meatless dinner, each recipe I share has another option to swap in. Substitute whole nuts at lunch time or a hardy snack like my Keto Veggie Seasoned Walnut Mushroom Trail Mix. If you know of a vegetable patty that is solid enough to cut into strips, use that. Or just eat it whole.

3 Day Paleo And Nightshade Free Backpacking Meal Plan

For a three day example, I’ll share from my trip into Eagle Cap Wilderness in 2017. We hiked in Saturday morning and hiked out at dinner time on Monday. My goal with every trip I take is to keep my food weight down to 2lbs a day. Most advice will say 1.5lbs a day but I am willing to carry the extra weight of food so I eat well (and thus reduce the weight during the trip). I just plan to eat the heavier/perishable food at the beginning!

Backpacking Day 1:

Breakfast: egg muffins, banana (I ate at the car but these are totally packable and filled with veggies)

Lunch: salami, olives, crackers, carrots

Dinner: sliced turkey patties, guacamole, plantain chips

Snacks: energy balls, coconut chips, jerky

Backpacking Day 2:

Breakfast: Stone age bread, bacon, mandarin orange

Lunch: Sliced proscuitto, guacamole, crackers, cheese, olives

Dinner: Turkey Stroganoff, golden milk, chocolate bar

Snacks: mocha nut butter, coconut chips, nori, trail mix

Backpacking Day 3:

Breakfast: Granola with powdered coconut milk

Lunch: crackers, cheese, olives, nori, jerky

Dinner: We ate out at Ten Depot St. but I had some Paleo Loaded Instant Mashed Potatoes in my pack just in case we were late hiking out.

Snacks: energy balls, coconut chips

Paleo Store Bought Items:

Wholly Guacamole (I have to get the classic organic, it’s the only nightshade free version and doesn’t come in a mini size, which I recommend. I repackage the guacamole in snack sized bags.)
Turkey patties, sliced
Plantain chips
Trader Joe’s coconut oil packets
Cello Whisps-parmesan (@ Costco; I have found these that are lactose free, also @ Costco)
Proscuitto (both sliced and diced), salami and bacon
Pearl Kalamata or Trader Joe’s green olives snack packs
olive oil packets
bananas
carrots

My Paleo And Nightshade Free Recipes:

Backpacking Food Extras and Tips

I also had packets of Ultima electrolyte mix and vitamins. In the car, I keep a cooler with ice blocks (water frozen in repurposed coconut oil containers). For trips of only a few days, I can store drinks, fruit and veggies for the ride in and out.

Another piece of advice I recommend is bringing a small container of salt. Nothing is more disappointing than going to eat a meal you made and discover that it is not palatable. It might have been fine at home but out on the trail not so much. Being able to add salt is a lifesaver! Plus, it is a natural electrolyte.

If you don’t want to make your own jerky, Epic Bars are a great store bought alternative. There a few that are nightshade free: Bison Cranberry, Wild Boar and Bacon and the Beef Apple Bacon. You can find them in bulk at a discount at Thrive Market. This is one of my favorite places to shop online for specialty foods. I tried this mushroom jerky at a gluten-free fest last year and it was quite tasty! It is definitely cheaper to make your own but if you are in a pinch it works!

Food Storage and Meal Preparation For Your Paleo Backpacking Meals

I store all my food in an odor-proof bag from Op-Sak, you can find more information on my Gear page. If you want to know how I prepare dinner, you can read my post: So How Do I Eat Dinner On The Trail? It has some great tips for making clean up and Leave No Trace a snap while on the trail.

If you would like some resources to buy paleo meals online, my Food page has those I can recommend if you aren’t able to make your own at home. I buy most of these items at Costco, Trader Joe’s, Fred Meyers and Grocery Outlet directly unless otherwise specified. You can also check out my post on 10 Healthy Online Backpacking Meal Resources To Try.

For more paleo and nightshade free backpacking recipe ideas, check out my Hiking and Backpacking Paleo Recipe Index. For longer trips or more variety, you will find plenty of options. I also wrote up a list you can download of my favorite foods to buy at Trader Joe’s for eating healthy on the trail!

Thank you so much for stopping by Must Hike Must Eat!

If you need some healthy eating inspiration start here:..

Recipe Index

Need some eating out suggestions when friends want to stop after a hike? I have a Pacific Northwest Eating Guide here.

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