This updated menu separates each day into breakfast, lunch and dinner where applicable. It uses RXBARs, jerky, freeze-dried apples or bananas, shelf-stable cheese packets, mashed potatoes with chicken, Pad Thai and a freeze-dried dessert.
How the menu is organized
This plan is for a 4-day, 3-night Banff backpacking trip. Day 1 includes lunch and dinner but no breakfast. Day 4 includes breakfast and lunch but no dinner. Days 2 and 3 are full hiking days and remain close to 2,700 calories.
Planning note: Confirm calories and weights on the exact package you purchase because recipes and serving sizes can change.
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Daily menu
Day 1 — Arrival day
Lunch and trail snacks
| Item | Weight | Calories | Link |
|---|---|---|---|
| RXBAR Chocolate Sea Salt | 52 g | 210 | Amazon |
| Beef jerky | 50 g | 180 | Amazon |
| Freeze-dried banana pieces | 15 g | 60 | Amazon |
| Smarties candy | 45 g | 210 | Amazon |
| Lunch total | 270 g | 1260 |
Dinner
| Item | Weight | Calories | Link |
|---|---|---|---|
| Mountain House Chicken & Rice | 150 g | 700 | Amazon |
| Mountain House freeze-dried ice cream sandwich | 34 g | 140 | Amazon |
| Dinner total | 184 g | 840 |
Day 1 total: 454 g and 2,100 calories.
Day 2 — Full hiking day
Breakfast
| Item | Weight | Calories | Link |
|---|---|---|---|
| Quick oats | 85 g | 450 | Amazon |
| Dried cranberries | 30 g | 100 | Amazon |
| Cinnamon | 2 g | 5 | Amazon |
| Breakfast total | 117 g | 555 |
Lunch and trail snacks
| Item | Weight | Calories | Link |
|---|---|---|---|
| RXBAR Chocolate Sea Salt | 52 g | 210 | Amazon |
| Beef jerky | 50 g | 180 | Amazon |
| Freeze-dried apple slices | 15 g | 55 | Amazon |
| Smarties candy | 45 g | 210 | Amazon |
| Trail mix | 100 g | 480 | Amazon |
| Shelf-stable cheddar cheese spread | 28 g | 120 | Amazon |
| Lunch total | 290 g | 1255 |
Dinner
| Item | Weight | Calories | Link |
|---|---|---|---|
| Idahoan mashed potatoes | 113 g | 440 | Amazon |
| Freeze-dried chicken | 60 g | 240 | Amazon |
| Olive oil packet | 20 g | 180 | Amazon |
| Dinner total | 193 g | 860 |
Day 2 total: 600 g and 2,670 calories.
Day 3 — Full hiking day
Breakfast
| Item | Weight | Calories | Link |
|---|---|---|---|
| Quick oats | 85 g | 450 | Amazon |
| Dried cranberries | 30 g | 100 | Amazon |
| Cinnamon | 2 g | 5 | Amazon |
| Breakfast total | 117 g | 555 |
Lunch and trail snacks
| Item | Weight | Calories | Link |
|---|---|---|---|
| RXBAR Chocolate Sea Salt | 52 g | 210 | Amazon |
| Beef jerky | 50 g | 180 | Amazon |
| Freeze-dried banana pieces | 15 g | 60 | Amazon |
| Smarties candy | 45 g | 210 | Amazon |
| Trail mix | 100 g | 480 | Amazon |
| Shelf-stable cheddar cheese spread | 28 g | 120 | Amazon |
| Lunch total | 290 g | 1260 |
Dinner
| Item | Weight | Calories | Link |
|---|---|---|---|
| Backpacker's Pantry Pad Thai with Chicken | 210 g | 850 | MEC |
| Dinner total | 210 g | 850 |
Day 3 total: 617 g and 2,665 calories.
Day 4 — Exit day
Breakfast
| Item | Weight | Calories | Link |
|---|---|---|---|
| Quick oats | 85 g | 450 | Amazon |
| Dried cranberries | 30 g | 100 | Amazon |
| Cinnamon | 2 g | 5 | Amazon |
| Breakfast total | 117 g | 555 |
Lunch and trail snacks
| Item | Weight | Calories | Link |
|---|---|---|---|
| RXBAR Chocolate Sea Salt | 52 g | 210 | Amazon |
| Beef jerky | 50 g | 180 | Amazon |
| Freeze-dried apple slices | 15 g | 55 | Amazon |
| Smarties candy | 45 g | 210 | Amazon |
| Trail mix | 80 g | 384 | Amazon |
| Shelf-stable cheddar cheese spread | 28 g | 120 | Amazon |
| Lunch total | 270 g | 1159 |
Day 4 total: 387 g and 1,714 calories.
Pack breakfast
Combine oats, cranberries and cinnamon in one labelled bag.
Pack lunch
Place dry snacks and cheese in a separate daily bag.
Pack dinner
Keep each dinner and oil packet together.
Store securely
Keep all food and wrappers in the required Banff storage system.
Trip totals
| Day | Food weight | Calories | Meals included |
|---|---|---|---|
| Day 1 | 346 g | 1,500 | Lunch and dinner |
| Day 2 | 600 g | 2,670 | Breakfast, lunch and dinner |
| Day 3 | 617 g | 2,665 | Breakfast, lunch and dinner |
| Day 4 | 387 g | 1,714 | Breakfast and lunch |
| Total | 1,950 g | 8,549 | 4 days / 3 nights |
Full-day target: Days 2 and 3 provide approximately 2,670 and 2,665 calories.
Camp routine and preparation shortcuts
Pack snacks in daily zip-top bags
We usually packed each day’s lunch and trail snacks together in a labelled zip-top bag. This made it easy to pull out one bag in the morning and keep the rest of the food organized.
Oats are an easy backpacking breakfast
Quick oats are simple to prepare and easy to customize with your favourite toppings, such as dried cranberries, cinnamon, freeze-dried apples, freeze-dried bananas, nuts, seeds or powdered milk.
Overnight-oats safety: Wildlife-proof steel storage lockers do not refrigerate food. Presoak oats overnight only when the container can remain at or below 4°C. If the overnight temperature is warmer or uncertain, add water in the morning instead.
Filter water the night before
To reduce morning work, filter enough water the night before for breakfast, coffee or tea, and the first part of the next day’s hike. Store it securely with the rest of the campsite items and keep the filter protected from freezing.
Coffee and tea
For drinks, we bring dissolvable instant coffee and a few tea bags. Both add very little weight and require only hot water.
Rechargeable mosquito repeller
For time at camp, we also bring a rechargeable mosquito-repeller unit with replaceable repellent cells. It is most useful while cooking or eating when the air is relatively still. It does not replace head nets, clothing or skin repellent.
Gas canister estimate for this trip
The following estimate assumes a 4-day, 3-night trip, one efficient canister stove, wind protection, no long simmering, and hot water for the breakfasts, dinners, coffee and tea listed in this menu.
| Group size | Recommended fuel | Practical choice |
|---|---|---|
| 1 person | About 50–70 g of fuel | One 100–110 g canister |
| 2 people | About 90–130 g of fuel | One 230 g canister, or two 100–110 g canisters |
| 3 people | About 140–190 g of fuel | One 230 g canister; carry a second small canister when cold, windy or melting snow |
Fuel margin: Cold temperatures, wind, an exposed stove, repeated reheating and simmering can increase fuel use. Begin the trip with a canister that has been weighed or otherwise confirmed to contain enough fuel.
No plates required for freeze-dried dinners
Commercial freeze-dried meals are normally rehydrated and eaten directly from their stand-up pouches. A long-handled spoon is sufficient, so plates are not required. Keep the empty pouch and all food residue secured with the rest of the scented waste.
How to pack the food
- Pack each breakfast separately with oats, cranberries and cinnamon already combined.
- Place each day's lunch and snacks in one labelled zip-top bag.
- Keep cheese spread and olive-oil packets inside a second sealed bag.
- Remove cardboard and bulky outer packaging before weighing the final load.
- Store all food, wrappers, toiletries and scented items according to current Banff National Park food-storage requirements.
Why these snacks: Freeze-dried apples and bananas are dry and lightweight. Shelf-stable cheese packets add fat and protein. The freeze-dried dessert avoids the melting problem of an ordinary chocolate bar.
Related TrailReady Guides
These guides cover food storage and packing decisions for Banff.
FAQ
Can oats be soaked overnight in a campsite food locker?
Only when the oats can remain at or below 4°C. Food lockers protect food from wildlife but do not function as refrigerators.
How much stove fuel is needed?
For this menu, one person should carry one 100–110 g canister. Two people should carry one 230 g canister or two small canisters. Three people should carry one 230 g canister, with a second small canister when conditions are cold, windy or fuel use is uncertain.
Are plates needed for the freeze-dried dinners?
No. The meals can be rehydrated and eaten directly from their stand-up pouches with a long-handled spoon.
Why is there no breakfast on Day 1?
Day 1 is treated as an arrival day, with breakfast eaten before reaching the trailhead.
Why is there no dinner on Day 4?
Day 4 is the exit day, so dinner is assumed to be eaten after leaving the trail.
Will the cheese packets require refrigeration?
Use only shelf-stable cheese products sold for ambient storage and follow the package instructions.
How TrailReady Helps
TrailReady can estimate calorie requirements and combine food weight with the volume of the remaining gear.
Use TrailReady to plan your next backpacking trip and build a gear list based on your route, season, trip length, and expected conditions.
References
- Government of Canada food-safety guidance on keeping cold food at or below 4°C.
- Banff National Park food-locker and wildlife-attractant rules.
- MSR IsoPro fuel-canister sizes and cold-weather fuel information.
- Freeze-dried banana packs
- Freeze-dried apple packs
- Shelf-stable cheese spread
- Freeze-dried ice cream sandwich
- Pad Thai with Chicken at MEC
- Selected mashed potatoes
Plan your next backpacking trip with TrailReady.