One of the easiest ways to keep your backpacking food lightweight is to keep it simple. Cooking full dinners requires more supplies and utensils, all of which add weight to your pack. Commercially freeze-dried packaged meals are convenient, but they are expensive and not necessarily tasty. Look for economical dehydrated foods at your regular grocery store. You may wish to prepare your favorite foods in a home dehydrator. Carry foods that meet balanced nutrition and energy requirements.
Drinks
Keep yourself hydrated. Your body requires extra water to digest dried foods, so always drink plenty of liquids. Carry single serve packages of powdered drink mix portioned to use in your water canister. Beverage powders that contain vitamins, minerals and electrolytes are especially beneficial. Take tea, instant coffee or cocoa mix for hot beverages. They are lightweight and easy to prepare. Powdered milk is a very lightweight source of protein and nutrients. To boost your calorie/energy count, buy powdered whole milk that retains the fat. Use powdered milk in coffee or tea, in hot breakfast cereal, or have it on hand for other recipes.
Proteins
Jerky is the most common type of meat backpackers carry. Turkey and chicken are available as jerky, as well as beef. Make your own jerky in a dehydrator and use meat and seasonings you prefer. Buy tuna in foil packs as another meat option. Choose tuna packed in oil to help meet your energy needs. Soy jerky, powdered eggs, string cheese, cheddar cheese, whole grain crackers, cous cous and peanut butter are some nonmeat sources of protein. They won't weigh down your pack, yet they provide long term energy.
Carbs
Instant brown rice, instant potatoes and whole grain crackers are lightweight, nutritious energy carbs. Cup-a-soup pouches and Ramen noodles also fall into this category. Heat some water, and you have all you need to prepare these satisfying foods.
Vegetables
Take some packs of dried vegetables. Reconstitute them in hot water, or add them to soup or stew. To save money, use a home dehydrator to dry your favorite veggies, and carry them in plastic zipper bags.
Trail Mix
Trail mix makes a healthy snack, even on a short day trip. Tailor your trail mix to your personal taste, or carry separate bags of nuts and dried fruits to mix on the go. Include dark chocolate and peanut or almond M&Ms.
Energy Bars
Purchased energy bars provide necessary carbs and calories. Check label information when you buy energy bars. They should provide solid nutrition without empty calories. Look for bars that include nuts and dried fruits for a well rounded boost.
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