3-day backpacking food list

3 days · 3,000 kcal and 105 g protein a day · 3.3 lb of food (1.11 lb a day, 172 kcal/oz)

A ready-to-print food list for a typical weekend-plus trip: three days at 3,000 calories, about what most hikers burn on 10 to 15 mile days. Our meal planner built it from the label data in the index, picking the lightest balanced menu that hits the calorie and protein targets each day. Days rotate foods so you aren't eating the same thing three times.

Print it, take the checklist to the store, then pack one bag per day.

Customize in the planner →

Shopping checklist

6 × 365 by Whole Foods Market Chopped Macadamia Nuts (6.8 oz)
4 × Bio Chem 100% Whey Protein Powder (chocolate) (3.6 oz)
4 × Justin's Classic Cashew Butter Squeeze Pack (4.5 oz)
4 × Justin's Classic Peanut Butter Squeeze Pack (4.5 oz)
2 × Justin's Almond Butter Covered Almonds (2.0 oz)
2 × Krave Beef Jerky (2.0 oz)
2 × Justin's Cinnamon Almond Butter Squeeze Pack (2.3 oz)
2 × Skratch Labs Exercise Hydration Mix (0.8 oz)
2 × Skratch Labs Hydration Drink Mix (lemon-lime) (0.9 oz)
2 × Stowaway Gourmet Kimchi Jjigae (7.8 oz)
2 × Stowaway Gourmet Sausage And Eggs (6.0 oz)
2 × Snickers (fun size) (1.2 oz)
1 × Peak Refuel Chicken Alfredo (4.9 oz)
1 × Skratch Labs Hydration Drink Mix (passion fruit) (0.5 oz)
1 × Stowaway Gourmet Spiced Creamy Oatmeal with Pear (3.1 oz)
1 × Organic Valley Whey Protein Powder (chocolate) (1.2 oz)
1 × Met-Rx Whey Protein Powder (vanilla) (1.1 oz)

Packing list by day

Day 1 · 3,030 kcal · 136 g protein · 17.4 oz

Day 2 · 3,048 kcal · 132 g protein · 18.2 oz

Breakfast

Stowaway Gourmet Spiced Creamy Oatmeal with Pear588 kcal · 12 g

Snacks & lunch

365 by Whole Foods Market Chopped Macadamia Nuts × 2460 kcal · 6 g
Justin's Cinnamon Almond Butter Squeeze Pack × 2400 kcal · 12 g
Justin's Almond Butter Covered Almonds × 2360 kcal · 6 g

Dinner

Peak Refuel Chicken Alfredo830 kcal · 48 g

Drinks & add-ins

Organic Valley Whey Protein Powder (chocolate)140 kcal · 26 g
Met-Rx Whey Protein Powder (vanilla)120 kcal · 22 g
Skratch Labs Hydration Drink Mix (lemon-lime) × 2100 kcal · 0 g
Skratch Labs Hydration Drink Mix (passion fruit)50 kcal · 0 g

Day 3 · 3,030 kcal · 136 g protein · 17.4 oz

Breakfast

Stowaway Gourmet Sausage And Eggs581 kcal · 33 g

Snacks & lunch

365 by Whole Foods Market Chopped Macadamia Nuts × 2460 kcal · 6 g
Justin's Classic Peanut Butter Squeeze Pack × 2420 kcal · 14 g
Justin's Classic Cashew Butter Squeeze Pack × 2420 kcal · 10 g
Krave Beef Jerky100 kcal · 9 g
Snickers (fun size)80 kcal · 1 g

Dinner

Stowaway Gourmet Kimchi Jjigae749 kcal · 23 g

Drinks & add-ins

Bio Chem 100% Whey Protein Powder (chocolate) × 2180 kcal · 40 g
Skratch Labs Exercise Hydration Mix40 kcal · 0 g

Values are per serving from each manufacturer's Nutrition Facts label. Printed from trailfoodindex.com/printable/3-day-backpacking-food-list. Not medical advice; adjust for your appetite, diet and allergies.

Need a different trip?

Change the days, calories, protein or diet in the planner and print your own list with a packing list per day. For every store-bought food in one checklist, see the full backpacking food list, or browse meal ideas.