---
title: "Advice and tips on how to eat well on long treks"
description: "A complete guide to eating on long treks – from practical advice, through resupply and cooking strategies, to specific tips for tasty, nutritious meals."
canonical_url: "https://gramino.com/blog/how-to-eat-on-long-treks"
last_updated: "2024-11-18"
---

# Advice and tips on how to eat well on long treks

Authors: Petra Kovalčíková

Date: 2024-11-18

A complete guide to eating on long treks – from practical advice, through resupply and cooking strategies, to specific tips for tasty, nutritious meals.

"You are what you eat!" Do you remember how that line jumped out at us from every TV screen, magazine and newspaper years ago? Even if we don't like to admit it with a chocolate bar in hand, it's true – and on long treks it's doubly true. The fuel you give your body can often matter more than the gear you carry.

One of the reasons we love long treks so much is the fact that **we can afford to eat almost anything** **and at any time,** without gaining weight. Food, however, has a major **effect on your performance, energy and ability to recover.** A balance between fats, carbs and protein, along with enough vitamins and other nutrients, is especially important on treks lasting several months, such as the [Pacific Crest Trail](/blog/pacific-crest-trail-pct-guide). A shortage of any of these can **hurt your long-term performance** and overall well-being. Counting every single calorie isn't a path for everyone, but it's definitely worth having at least a rough idea of your intake-to-output ratio.

Choosing the right resupply and eating strategy is **a personal thing**, and it depends on your **tastes, needs, preferences and the specific long-distance trek.** Trial and error usually works best – you try out what suits you, ideally on day hikes, weekend crossings and short treks where you can restock regularly. But if you head out on a longer trek into the wilderness, where you can't reach a store every other day, poor resupply planning can have **fatal consequences.**

In this article we'll walk you through **the different resupply and eating strategies on a trek** and add a few tips on **lightweight, nutritious and tasty meals** that will make every trip easier.

## 10 basic rules for eating on a trek

#### 1. Pack food you actually enjoy

Choose food for your trek that you like and that really tastes good to you. Because of the **high energy output** it's already hard enough to take in **enough calories,** and if you pack only light, nutritious meals you don't enjoy, it gets even harder.

#### 2. Keep your food varied.

In other words, take "a bit of everything". If you eat nothing but gummy bears every day, you'll get sick of them fast and they'll lose their charm. The key to keeping your appetite up on a trek is **variety** – in texture as well as in flavor.

You can take inspiration from the so-called **Food Flavor Matrix**. If you carry something from every category, your food won't get old:

- **Sweet and chewy:** dried fruit, gummy bears, energy bars
- **Salty and chewy:** beef jerky, cheese sticks
- **Sweet and crunchy:** candy-coated chocolates, granola, cookies and wafers
- **Salty and crunchy:** chips, crackers, salted nuts, freeze-dried cheese
- Don't forget to add something **sour and refreshing** (e.g. sour gummy bears, dried sour fruit).

[Moonvalley Chocolate Dipped Protein Bar](/p/moonvalley-protein-bar-chocolate-dipped.md)

#### 3. Don't forget nutrients and vitamins.

If you eat nothing but sweets on a day hike, nothing much will happen. But if you eat nothing but sweets every day for weeks or months, **you're asking for trouble.** **A balance between carbs, fats and protein matters for your body.** It's generally said that with increased activity, **35–40% of your daily calories should come from fats,** which weigh little and deliver high, long-lasting energy.

**Protein** (10–15% of daily calories) is what you need to build muscle tissue and maintain performance. **Carbs** (45–50% of daily calories) are a fast source of energy, but you need to time them right – **avoid fast-releasing sugars right before an effort** (e.g. before a climb); they can cause a sudden spike and then a drop in blood sugar, which leads to fatigue and reduced performance.

Focus mainly on **slow-releasing carbs** **found in foods with a low glycemic index** (e.g. oatmeal, nut butters and others); they provide a steady, long-lasting source of energy because they digest more slowly.

Don't forget about **micronutrients and vitamins,** such as **Vitamin C** (immunity, tissue repair), **Vitamin E** (antioxidant effects that protect cells under load), **iron** (more endurance and less fatigue) and **calcium** (strengthens bones, supports muscles and nerves). Getting the ratio of vitamins and minerals right is a science, so before a long trail you can talk to a doctor or a pharmacist to make sure you don't leave out something important.

[Moonvalley Sport Drink](/p/moonvalley-sport-drink.md)

#### 4. Water alone isn't enough.

During intense activity and in hot weather you sweat out not just water but also important minerals (**electrolytes**), such as **sodium, potassium and magnesium**, which your body needs for muscles and nerves to work properly and to stay hydrated. Drinking only plain water can **throw your electrolytes out of balance,** which leads to fatigue, muscle cramps or even dangerous hyponatremia.

**Adding electrolytes** to your water, or drinking an isotonic drink now and then, helps your body handle the physical load better and keeps your energy and hydration up all day. Electrolytes (in tablets or powder) now come **in a range of flavors**, which makes them more pleasant to drink and adds variety to your hydration.

#### 5. Calorie density and pack volume matter.

Food will always make up **a big share of your backpack's weight and volume** on our trips. But choosing the right food can save you a good few hundred grams, and that's worth the effort and time during planning.

On long treks you burn **an enormous amount of energy** (up to 4 000 kcal a day), and you need to replace it. That's why it pays to watch the **calorie-to-weight ratio (kcal/g)**, meaning how much energy a food gives you relative to its weight.

Seasoned thru-hikers don't carry kilograms of fresh vegetables and fruit, for instance, because they're mostly water and few calories – **they go for the dehydrated version instead.** But it's not only about weight; you have to add **volume** into the equation so that all your food fits comfortably in your backpack. A bag of chips, for example, is light as a feather but also bulky, awkward and hard to pack. Some hikers therefore first **crush the chips into smaller pieces,** pour them into a zip-lock (a resealable plastic bag) and then eat them with a spoon.

#### 6. Be realistic about cooking.

On a short trail or a weekend crossing you might enjoy cooking and putting together more elaborate meals, but on a long-distance trail your priority in camp in the evening is to eat quickly, not to spend time cooking. You want meal prep to be simple, fast, relatively cheap and easy to clean up after.

That's why many hikers **prefer meals you just add hot water to,** such as ready-made, nutritious [dehydrated meals](/c/cooking/food), pasta or instant noodle soups. Also think about **when and how much time you want to spend cooking** – most thru-hikers skip cooking breakfast and lunch (they go for cold food instead) so they don't lose time they could spend walking. **Dinner then becomes the favorite hot meal of the day,** when you finally sit down, rest and eat your fill.

[REAL Turmat Pulled Pork with Rice](/p/real-turmat-pulled-pork-with-rice.md)

#### 7. Cut down on packaging.

Forget beans and tuna in cans; in the store, reach for their **lighter and more packable versions**. For example, you can now get a single serving of tuna in water or oil in handy pouches (they look a bit like the pouches of wet pet food for dogs and cats), and several food brands make them. In the US, similar pouches are also available with salmon, chicken chunks and pulled pork. We hope it's only a matter of time before these practical packages reach the European market too.

So you don't have to carry more trash than necessary, you can also **repack your food into smaller, lighter and more packable containers** before the trip, and then reuse them at your next resupply. Resealable plastic bags, the so-called **zip-locks**, are ideal – they're reusable and adapt easily to whatever is inside. While planning you can split food into individual portions so they're easy to reach and ready to eat, which saves time and space in your backpack.

Besides zip-locks you can also use lightweight washable silicone bags or waxed wraps, which are a greener alternative.

#### 8. Check the expiration dates.

It's a small thing, but it can save you a lot of trouble in the form of health problems. Whether you're preparing food boxes in advance or shopping in stores along the way, **always check the use-by and best-before dates.** Food with a use-by date coming up soon may spoil before you get to eat it. This simple step saves you not just the disappointment of moldy food, but also the risk of running out of supplies on an important section of the trail.

#### 9. Spice it up.

When you've been eating the same food over and over for weeks or months, it starts to get a bit boring. Try flavoring classic meals (e.g. couscous, mashed potatoes or rice) by adding some **spices or herbs**, which you can carry in small amounts in little plastic bottles or small resealable bags. In the same way, a spoonful of **olive** **oil** (which is also great for adding the fats you need), a clove of **garlic**, **onion**, a piece of **cheese** or a slice of **bacon** will transform the taste of an ordinary meal beyond recognition. There's no limit to your creativity!

#### 10. Don't forget about food in town.

After a few days or weeks of oatmeal, instant noodle soups and rice, you're probably craving a **pizza, a burger, an over-sweetened milkshake** or some other caloric "sin", which is completely understandable. But at the same time, don't forget to **top up the nutrients you're missing on the trail** – have a **vegetable salad, fresh fruit or a smoothie** with it, because you usually don't carry these foods on a trek because of their weight (or only for the first day). So at every stop in town, refuel properly, but try to choose hearty meals rich in all the nutrients you need for better recovery and the next stretch.

## Resupply strategies

### **Buying food in stores along the way**

If you're heading out on a weekend crossing or a shorter trek, you'll probably buy your favorite food at home or at the start of the trek and carry it on your back the whole time. If the trek is longer, though, this strategy relies on **restocking regularly in local stores along the route** (usually every 3–7 days).

The advantage is **flexibility**, because you don't have to plan weeks ahead (you only plan the next section) and you can choose according to your current needs and cravings. On the other hand, stores along the route may not always carry a suitable and wide enough range of food, which can force you to improvise or reach for less nutritious options. Sometimes you'll have to leave the trail and hitchhike tens or even hundreds of kilometers to get to the nearest town.

**For people with dietary restrictions** (vegetarian, vegan, gluten-free and so on) this method may not be suitable, because small stores, especially in villages and remote places, often don't have a varied enough selection and their stock of special foods tends to be limited.

- [REAL Turmat Beef Stew (new recipe)](/p/real-turmat-beef-stew.md)
- [Adventure Menu Chilli con Carne](/p/adventure-menu-chilli-con-carne.md)
- [Moonvalley Nuts and Dates Bar](/p/moonvalley-nuts-and-dates-bar.md)
- [Adventure Menu Coconut Rice Porridge with Tropical Fruits](/p/adventure-menu-coconut-rice-porridge-with-tropical-fruits.md)
- [Summit To Eat Pasta Bolognaise](/p/summit-to-eat-pasta-bolognaise.md)
- [REAL Turmat Cod in Curry Sauce](/p/real-turmat-cod-in-curry-sauce.md)
- [Adventure Menu Penne Bolognese with Parmesan](/p/adventure-menu-penne-bolognese.md)
- [Adventure Menu Beef Jerky](/p/adventure-menu-beef-jerky.md)

### **Sending resupply boxes**

The strategy of sending boxes on a trek or a long trail involves **preparing and shipping boxes of food** (and possibly other gear you need) **to predetermined places along the route**.

This approach is ideal especially on long trails in remote areas where the options for resupplying along the way are limited, or if you have specific dietary requirements (vegetarian, vegan, gluten-free and so on). You can send boxes to post offices, hotels, hostels, mountain lodges, trail angels and the like. But you need to plan and check in advance whether the place is willing to accept and hold your box. On long trails in the US, such as the Pacific Crest Trail or the Continental Divide Trail, for example, it's common to send food boxes straight to the post office using "General Delivery".

This approach requires **careful planning and preparation**, but at the same time it lets you tailor your supplies to your own needs. You can include special foods (e.g. dehydrated meals you made at home) or hard-to-find products in a box. You can only send shelf-stable food, though – fresh vegetables or fruit could spoil in transit. Another downside is **the dependence on logistics** – boxes have to be sent on time, you have to watch the opening hours of post offices or stores, and you have to reckon with the risk of a delayed or lost shipment.

You can prepare the boxes at home in advance and have someone close to you (your partner, parents, friends) send them out to the agreed places as you go. The downside is that over time you'll probably get sick of some of the meals and won't want them any more. On top of that, hiker hunger (the intense, insatiable hunger you get on trail) can hit you at any point – you didn't count on it while packing, and your planned supplies may not be enough. But you can also send boxes as you go, for example from a larger town with good stores and postal services.

On long-distance trails a common and popular approach is **a combination of these strategies**, which lets you use the advantages of both – sending boxes to remote places where stores are scarce, and restocking in stores where the selection is wide. Even this option needs thorough planning in advance, though, so the boxes arrive on time in the right places and contain enough food for the next section.

## Eating strategies

### **Cooking on gas or alcohol stoves**

Cooking on gas or alcohol is the most common way of preparing food on a trek. It uses **small portable camping stoves** that let you heat water and prepare hot meals.

**Gas stoves** (e.g. [MSR Pocket Rocket](/p/msr-pocketrocket-2), [Var Var 2](/p/var-var-2) or the [Jetboil](/b/jetboil) cooking systems) are popular for their speed, simplicity and the wide availability of [gas canisters](/c/cooking/canisters-and-other-fuel). They're ideal for anyone looking for a fast, efficient and reliable solution, even though canisters can be pricier and harder to find in remote areas. **Alcohol stoves** (e.g. [EMO](/b/emo-outdoor) or [Toaks](/b/toaks)) are lighter, quieter and cheaper, but they take longer to boil water and their performance can drop in cold weather. Because their flame can't be regulated, they count as an ordinary open fire, which may be banned in some places. They're better suited to shorter treks.

The main advantage of this style of eating is that you can make and enjoy a hot meal and hot drinks, which you'll appreciate especially in cold weather (autumn, winter, spring) or after a long day on the trail. The downside, on the other hand, is the **higher weight and volume** of the gear (stove, fuel, cookware) and **the dependence on fuel availability,** which can be a problem in remote places.

- [MSR PocketRocket 2](/p/msr-pocketrocket-2.md)
- [Jetboil MicroMo](/p/jetboil-micromo.md)
- [EMO Outdoor](/p/emo-outdoor-alcohol-stove.md)
- [TOAKS LIGHT Titanium 550 ml Pot](/p/toaks-light-pot-550-ml.md)
- [MSR PocketRocket Deluxe](/p/msr-pocketrocket-deluxe.md)
- [MSR Titan Kettle 900 ml](/p/msr-titan-kettle-900-ml.md)
- [Jetboil Flash 1.0 L](/p/jetboil-flash-1-0.md)
- [MSR IsoPro 227 g](/p/msr-isopro-227-g.md)
- [FlipFuel® Fuel Transfer Device](/p/flipfuel-fuel-transfer-device.md)

### **Cold soaking**

Cold soaking is a minimalist approach to preparing food in which [dehydrated meals](/c/cooking/food) or ingredients such as oatmeal, pasta, rice, beans or instant noodle soups are left to **soften in cold water without any heat**. The process takes anywhere from a few minutes to several hours, depending on the type and amount of ingredients.

All you need is **a lightweight sealable container** that closes well – for example a plastic screw-top tub from ice cream or peanut butter. The procedure is simple: pour enough water over the pre-prepared food (this is a bit of a science and it pays to experiment by trial and error at first), close the container and wait until the food soaks up the water and softens. In our experience, some meals take roughly the following:

- **instant coffee and breakfast drinks:** instantly
- **instant mashed potatoes:** under 2 min (stir)
- **couscous:** 5–10 min
- **chia seeds:** 15 min
- **freeze-dried vegetables:** 10–30 min
- **instant noodle soups (ramen):** 20–30 min
- **oatmeal:** 30–60 min
- **rice, beans and instant pasta:** 1–2 h
- **dehydrated trail meals:** 1–2 h.

If you're preparing your meal during the day, you can **put the container in the sun** (e.g. carry it in the front mesh pocket of your backpack while you keep walking) – the food is then ready a bit sooner and comes out lukewarm to warm.

Cold soaking is very popular with most ultralight enthusiasts, because it significantly **cuts your gear weight** **– it removes the need to carry a stove, a pot and fuel.** This style of food prep suits warmer conditions better (so mainly summer), when a hot meal isn't essential. The downside is the **longer prep time** (though it's almost no work) and the fact that you can't make hot meals, which can be demoralizing on cold or rainy days.

### **Stoveless** (**eating without a stove**)

This method refers to a style of eating on a trek where you travel **without a stove and rely on cold food** or on the "cold soaking" method. Sometimes the term is used for eating that rules out all food preparation whatsoever (including cold soaking).

Going stoveless means you only take **food that's ready to eat straight away** on your trek, such as energy bars, dried fruit, nuts, jerky and vacuum-packed meals. Another option is bread (loaves, tortillas, baguettes and so on), cheese, cured meats, vegetables or pre-made sandwiches. This method requires **minimal food preparation,** which means you can spend more of the day walking.

So the main advantage of this style of eating is **the maximum saving of weight and time**. It's ideal for short treks or trails where you can buy food often (so that bread and vegetables stay fresh and it doesn't weigh a ton). The downside is a **relatively limited menu** and the fact that you can't make a hot meal, which – as with cold soaking – can be mentally tough in cold conditions. Going stoveless is therefore best suited to more experienced thru-hikers who already know how to adapt their food to their needs.

## **Freeze-dried meals**

**Freeze-dried meals have several advantages.** First of all, these are real meals, and compared to instant soups they offer far **better nutritional values and taste**. Instead of a strange pasta mush you get sick of after a few days, they let you treat yourself to a genuine food experience even in the most remote corners of the world. The downside is the **higher price** compared to instant noodle soups, for instance, but keep in mind that here you're paying for quality, nutritious food. **Freeze-dried meals are ideal for shorter treks or as an occasional treat on long ones.**

Freeze-drying is a **method of drying by freezing**, which is technologically demanding but lets manufacturers dry complete meals efficiently. In the ready-made packets you'll find **delicacies in the form of main courses like Chicken Tikka Masala and Chilli con Carne, through tacos, beef or reindeer stew, to all kinds of vegetarian dishes.** The best-known makers also offer soups, breakfast menus and desserts.

Most freeze-dried meals come in two sizes – **standard and large** (the big pack). On our trips, the standard packet has proven great for a quick, light lunch, and the bigger version for a proper dinner after a whole day on your feet.

In our range you'll find freeze-dried meals from three makers that we fell in love with on our own trips and treks:

- **Adventure Menu** (Czech producer) – see the full range [here](/b/adventure-menu),
- **Summit To Eat** (British producer) – see the full range [here](/b/summit-to-eat),
- **REAL Turmat** (Norwegian producer) – see the full range [here](/b/real-turmat).

You can look under the lid of Adventure Menu in an interview with its founder **Radek Slabý**, who was a guest on our podcast [Život na treku](/blog/making-outdoor-meals-radek-slaby). In the podcast you'll learn how Adventure Menu started, what obstacles they had to overcome in production, and how production works today – from picking the ingredients, through cooking and drying, to packaging.

[Video](https://youtu.be/30wJQ0aYmxc?si=zrHy0RoXdWeOHXaR)

## What to eat on a trek: tips and inspiration

### **Breakfast – examples**

- Instant oatmeal with protein and dried fruit
- Instant buckwheat, quinoa or rice porridge
- Granola or muesli with powdered milk
- Cereal (corn or rice flakes, chocolate balls) with powdered milk
- Tortilla (or other bread) with peanut butter and dried fruit
- Tortilla (or other bread) with jam, Nutella or honey
- Tortilla (or other bread) with hard cheese and/or shelf-stable salami
- Tortilla (or other bread) with pate (meat or vegetarian)
- Dehydrated scrambled eggs
- "DIY energy mix" (oatmeal, chia, dried fruit)
- Trail mix (nuts, dried fruit, chocolate)
- Jerky and energy gels
- Energy or protein bars
- Crispbread with peanut butter or Nutella
- Nut butter in sachets
- Breakfast drinks (so-called breakfast essentials)
- Good coffee (e.g. [Drip It](/b/drip-it) or [The Brew Company](/b/the-brew-company)) or instant coffee
- Hot chocolate (instant powder in sachets), tea
- Pancakes (instant powder mix) with Nutella and dried fruit

- [Adventure Menu Creamy Scrambled Eggs with Ham and Cheese](/p/adventure-menu-creamy-scrambled-eggs-with-ham-and-cheese.md)
- [REAL Turmat Chocolate Muesli](/p/real-turmat-chocolate-muesli.md)
- [Summit To Eat Rice Pudding with Strawberry](/p/summit-to-eat-rice-pudding-with-strawberry.md)
- [Adventure Menu Coconut Rice Porridge with Tropical Fruits](/p/adventure-menu-coconut-rice-porridge-with-tropical-fruits.md)
- [Summit To Eat Custard Apple Crunch](/p/summit-to-eat-custard-apple-crunch.md)
- [Adventure Menu Rice Porridge with Strawberries, Mango and Vanilla](/p/adventure-menu-rice-porridge-with-strawberries-mango-and-vanilla.md)
- [Summit To Eat Chocolate Mousse with Granola and Cherry](/p/summit-to-eat-chocolate-mousse-with-granola-and-cherry.md)
- [Adventure Menu Rice Porridge with Raspberries, Plums, and Cinnamon](/p/adventure-menu-rice-porridge-with-raspberries-plums-and-cinnamon.md)

### **Snacks – examples**

- Protein bars, RAW bars, granola bars
- Chocolate bars (Snickers, Bounty, Kinder Bueno and the like)
- Trail mix (nuts, dried fruit, chocolate)
- Freeze-dried or regular dried fruit (e.g. strawberries, mango, dates)
- Freeze-dried cheese
- Chips (fried potato chips)
- Dried vegetable chips (e.g. carrot, beet)
- Nuts and nut mixes (e.g. almonds, cashews, pistachios, peanuts)
- Jerky (beef, chicken, vegan) or dried fish
- Tortillas with a tuna pouch and cheese
- Tortillas with nut butter, cheese or salami
- Crispbread, rusks, salted crackers
- Dark or milk chocolate, cookies
- Energy gels, honey or jam in sachets
- Vacuum-packed olives
- Shelf-stable cheeses (cheddar, gouda, parmesan)
- Gummies, jelly candies and similar sweets
- Nut butters in sachets, Nutella
- Coconut chips or flakes
- Homemade flapjacks, jerky, granola
- Good coffee (e.g. [Drip It](/b/drip-it) or [The Brew Company](/b/the-brew-company)) or instant coffee, hot chocolate, tea

- [Freeze-Dried String Cheese – Gyros 50 g](/p/freeze-dried-smoked-cheese-strings-gyros-50-g.md)
- [Freeze-Dried String Cheese – Chilli 50 g](/p/freeze-dried-smoked-cheese-strings-chilli-50-g.md)
- [Moonvalley Chocolate Dipped Protein Bar](/p/moonvalley-protein-bar-chocolate-dipped.md)
- [Freeze-Dried Blue Cheese Niva 50 g](/p/freeze-dried-blue-cheese-50-g.md)
- [Moonvalley Oats & Dates Bar](/p/moonvalley-oats-dates-bar.md)
- [Freeze-Dried Ricotta Cheese – Doubravák 50 g](/p/freeze-dried-ricotta-doubravak-50-g.md)
- [Freeze-Dried Farmer's Cheese Cubes 50 g](/p/freeze-dried-farmers-cheese-cubes-50-g.md)
- [Moonvalley Nuts and Dates Bar](/p/moonvalley-nuts-and-dates-bar.md)
- [Moonvalley Sport Drink](/p/moonvalley-sport-drink.md)

### **Main meals (lunch, dinner) – examples**

You can have your main meal at lunchtime or at dinner (or both), depending on whether you feel like cooking, and on when you have the appetite, the mood and the time for it. On long treks we often combine cold lunches during the day (tortillas with something, or various combinations of snacks) with a hot, hearty dinner afterwards.

- Freeze-dried meals (e.g. [Adventure Menu](/b/adventure-menu), [Summit To Eat](/b/summit-to-eat), [REAL Turmat](/b/real-turmat))
- DIY dehydrated meals (you'll find examples of how to make them [here](https://www.backpackingchef.com/))
- Instant noodle soups (you can add sausage or chips, for example)
- Instant pasta or noodles (ramen, spaghetti bolognese)
- Instant purees (potato, buckwheat, polenta) with a tuna pouch or sausage, shelf-stable hard cheese and spices
- Ramen bomb (ramen mixed with instant mashed potatoes)
- Rice with sauce (Uncle Ben's Ready Rice, sauces in sachets)
- Canned meals in pouches (goulash, chilli con carne, lentils)
- Couscous with freeze-dried vegetables, spices and a tuna pouch
- Rice or quinoa with tuna and [jerky](/p/adventure-menu-beef-jerky)
- Tortilla with sausage or salami (kabanos, chorizo, pepperoni, dry-cured salami and the like)
- Tortilla with shelf-stable cheese or basil pesto
- Sweet oatmeal or rice porridge (with Nutella, fruit)
- Powdered pancakes with Nutella or honey

- [REAL Turmat Taco Bowl](/p/real-turmat-taco-bowl.md)
- [Summit To Eat Chicken Tikka with Rice](/p/summit-to-eat-chicken-tikka-with-rice.md)
- [Adventure Menu Chicken Korma with Basmati Rice](/p/adventure-menu-chicken-korma-with-basmati-rice.md)
- [Summit To Eat Chicken Fajita with Rice](/p/summit-to-eat-chicken-fajita-with-rice.md)
- [Summit To Eat Vegetable Chipotle Chilli with Rice](/p/summit-to-eat-vegetable-chipotle-chilli-with-rice.md)
- [Adventure Menu Cricket Protein Penne in Sauce with Beans, Spinach, and Olives](/p/adventure-menu-cricket-protein-penne-in-sauce-with-beans-spinach-and-olives.md)
- [REAL Turmat Asian Curry](/p/real-turmat-asian-curry.md)
- [REAL Turmat Kebab Stew](/p/real-turmat-kebab-stew.md)

### **Extras and condiments – examples**

- Olive oil
- Small packets of ketchup, mayonnaise, jam, butter
- Hot sauce
- Salt, pepper and other spices and spice mixes
- Herbs
- Good coffee (e.g. [Drip It](/b/drip-it)or [The Brew Company](/b/the-brew-company)) or instant coffee
- Powdered hot chocolate
- Electrolytes (in tablets or powder)
- Water flavorings (in powder or small bottles)
- Powdered sports drinks (e.g. [Moonvalley Sport Drink](/p/moonvalley-sport-drink))

- [Drip It Tasting Pack 5× 10 g](/p/drip-it-tasting-pack-5x-10-g.md)
- [The Brew Company Brazil Coffeebrewer](/p/the-brew-company-brazil-coffeebrewer.md)
- [Drip It Nicaragua Prodecoop 10 g](/p/drip-it-nicaragua-prodecoop-10-g.md)
- [The Brew Company Guatemala Coffeebrewer](/p/the-brew-company-guatemala-coffeebrewer.md)
- [Drip It Brazil Minas Gerais 10 g](/p/drip-it-brazil-minas-gerais-10-g.md)
- [The Brew Company Honduras Coffeebrewer](/p/the-brew-company-honduras-coffeebrewer.md)
- [Drip It Colombia Sierra Nevada 10 g](/p/drip-it-colombia-sierra-nevada-10-g.md)
- [The Brew Company Colombia Coffeebrewer](/p/the-brew-company-colombia-coffeebrewer.md)
- [Drip It Honduras Las Capucas 10 g](/p/drip-it-honduras-las-capucas-10-g.md)

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