Trail Food IndexPlan my food

Backpacking meal planner

Build the food for your whole trip in a couple of minutes. We start you with the lightest menu that hits your calories and protein. Then make it yours.

  1. 1. Set your tripDays, daily calories and protein, and a menu style: balanced, high protein, low carb or keto.
  2. 2. Check each dayEvery day gets its own food bag with breakfast, snacks and dinner. Tap a day to swap foods or change servings. We tell you if a day is short and what to add.
  3. 3. Take the shopping listTotals for the whole trip. It saves in your browser, and you can print it with a packing list for each day or send the link to your phone.

1. Your trip

Menu style

The lightest pack that hits your calories and protein.

Diet
Smart menu options

Food types to use

The smart menu picks the lightest mix of foods that hits your calories and protein each day. Diet flags come from ingredient lists, not certifications.

2. Your food, day by day

Smart menu

Each day is its own food bag. Tap a day to see what's in it and change anything.

Trip
6.6 lb

All 5 days hit your calorie and protein targets.

Day 1

Calories3,510 / 3,500 kcal
Protein157 / 125 g
125 g carbs (104 net)44 g sugar270 g fat20.3 oz to carry

✓ Day 1 is on target.

Breakfast

  • Sausage And Eggs
    Stowaway Gourmet · per serving: 581 kcal, 33 g protein, 3.0 oz
    1serving
    581 kcal
    3.0 oz

Snacks & lunch

Dinner

  • Kimchi Jjigae
    Stowaway Gourmet · per serving: 749 kcal, 23 g protein, 3.9 oz
    1serving
    749 kcal
    3.9 oz

Drinks & add-ins

Add a food to Day 1

3. Shopping list

All 5 days · 6.6 lb total

Your menu saves automatically in this browser. Use the link to open it on your phone at the store.

The smart menu is a fast heuristic, so it gets close to the lightest combo but isn't a guaranteed optimum. Drink mixes count toward calories. Net carbs are carbs minus fiber where the label lists fiber. Hard cheese keeps a few days on trail, not weeks. It's a starting point, not a meal plan or medical advice. Adjust for taste, allergies and resupply options.