The classic camping carb, tortilla shells have a higher density than most other forms of bread. This makes them a highly packable and versatile meal base. Or, if you’re feeling lazy, they make a great (well, palatable…) snack on their own.

Peanut butter is notoriously rich in the two things a hungry hiker craves—calories and fat. And, despite its heaviness, it also packs a nutritious punch. 

It’s interesting to note that even though peanut butter appears liquidy, that’s actually oil. In reality, peanut butter is only 2% water. This is great news for hikers, as bacteria and fungi have a hard time thriving in such dry environments—another reason why it’s earned its place as a classic hiker staple.

Then there’s Nutella. Though Nutella has a higher sugar content and less protein than peanut butter, it’s still arguably healthier than your average candy bar. Take that consolation as you will.

Though most campers bring one or the other, feel free to bring a small container of each on your next adventure. Even if you absolutely love peanut butter, you’ll quickly grow tired of it if you never get a chance to switch things up. 

An absolute classic for campers and students alike, ramen is a cheap, lightweight, and delicious option. Unfortunately, all of those perks are negatively correlated with its actual nutritional value—which is exactly zero.

Nevertheless, ramen makes an excellent base for a healthier meal while also providing you with extra calories to replace what you’ve burned. If you prefer, you can pack in some dried pasta instead. 

Oatmeal contains a ton of things your body loves—from vitamins and minerals to fibre and antioxidants. It’s lightweight and preserves well. Additionally, stoveless ultralight hikers love it because it’s easy to cold-soak.

Tuna is protein-rich, flavourful, and boasts an uncomfortably long shelf-life. Though less common in Canada than in the United States, tuna can be purchased in plastic pouches instead of cans, making it exceptionally lightweight and packable. It also comes in a variety of flavours—from lemon-pepper to spicy jalapeno.

If you’re vegan or veg, swap out the tuna for some tofu. Though low in calories, tofu contains a good amount of fat and protein. Just be sure to add some other high-calorie foods to your trail diet to compensate.

This one is more for campers than for hikers, but eggs are a nutrient-dense food source and a protein-powerhouse. Because they’re idiosyncratically fragile (think Humpty Dumpty’s great fall), we recommend investing in an egg holder.

Cheese is an excellent source of protein, fat, and calcium. It’s also delicious. That’s enough of a win-win for anyone. But there’s also a third benefit: Cheese can survive a long time without refrigeration. If you consider yourself something of a cheese-snob, check out this article to find which hard cheese and which soft cheeses fare best.

Pro tip: Don’t cut the cheese! Avoid slicing a big block of cheese into smaller chunks. Doing this creates more surface area, which increases the likelihood that mold will start to propagate.

Many herbs contain high amounts of essential vitamins, like vitamin A, C, and K. They’re also a great way to add flavour to your cooking without resorting to tantalizing salt. Basil, cilantro, dill, parsley, and lemongrass are some of the most common and most versatile.

Dried spices also come in very handy. They weigh next to nothing and can rapidly alter the entire flavour profile of a meal. Though cumin, cinnamon, and cardamom all start with the letter c, they produce a radically different palate.

Beans, beans, the nutritious fruit, the more you eat the more you fortify your iron, fibre, and potassium levels. Didn’t see that coming, did you? Point is this: beans are lightweight, affordable, and extremely nutritious. So eat your beans at every meal.

Like pasta, these three common staples make an excellent meal base. Though quite different nutritionally, each of them offers a unique set of pros and cons. Because they’re dry, they pack light and have a lengthy shelf-life.

There’s a reason why fruit is considered nature’s candy; they’re equally as high in fructose as they are in vital nutrients. That said, a hit of sugar in the backcountry can go a long way in keeping you alert and able. The downside is their pack weight and fragility. That’s why a couple apples, cut into slices, can be a great snack. As we’ll see in the recipes below, you might also consider taking along some bananas (hint: it’s for banana bread…).

For veggies, a bag of diced onions and diced garlic (stored separately) can go a long way to flavouring your meals. If you’ve got the space, tomatoes and peppers make an excellent addition.

This one’s self-explanatory. Protein bars are an excellent pick-me-up on long, gruelling trails. They’re decadently tasty while providing you with anywhere between 10g and 30g of much-needed protein. 

You can either opt for the ubiquitous CLIF bar or try something new from the one zillion other brands inundating the market. For a thorough study of this year’s best protein bars, check out this article.

If you’re something of a caffeine junkie (which you probably are), then don’t forget to take along some freshly ground coffee. Though there’s a variety of ways to make coffee on the trail, choose a method that suits your style of adventure. If you’re simply camping, you can go all out with the barista paraphernalia. If you’re hiking, opt for a minimalist option. 

For those of you who prefer tea (really?!), you can either pack a handful of your favourite tea bags or bring a ziplock filled with loose leaf tea and a portable tea infuser.

Don’t forget your cup! Check out 2021’s best camping coffee mugs.

• Pick your poison—from Snickers to Starburst. This category encompasses anything you can buy at a convenience store that also makes you feel guilty. Though you shouldn’t overdo the junk food, sweet snacks are vital in regulating your blood-sugar levels while hiking, especially if you’re a natural hypoglycemic.

• Beef jerky is another great snack food, since it’s both lightweight and protein-dense. Of course, you’ll need several litres of water handy to flush the ungodly load of sodium. Also, if you’re sharing a tent, you may want to warn your partner in advance…

• Lastly, trail mix offers a good mix of sugar, salt, and nutrients. Instead of buying a pre-mixed bag (which is often offensively overpriced), try making your own. Throw in your favourite type of nuts, favourite dried fruits, and favourite chocolate or candy.

From ketchup and olive oil to salt and pepper, you’re gonna need a few condiments if you want to get your camping kitchen right. Even a small bag of brown sugar can do wonders in sprucing up a meal.