4-Day Appalachian Trail Meal Plan
Below is a simple and practical 4-day backpacking menu for the Appalachian Trail, featuring easy-to-pack foods like tortillas, tuna, cheese, ramen, and protein bars. This plan balances energy, convenience, and a few treats along the way, ending with a well-deserved celebratory meal in town.
Day 1: 8 miles
- Breakfast: At home before heading to the Trail!
- Mid morning snack: protein bar
- Lunch: Tortilla with cheddar cheese, a tuna packet, and a mayo packet. Some fruit snacks and Goldfish.
- Mid afternoon snack: A granola bar and some nuts.
- Special treat at a summit: More Goldfish and a couple pieces of candy.
- Dinner: Ramen with dried veggies and a hardboiled egg
Day 2: 10 miles
- Breakfast: Instant coffee with vanilla powdered protein, and a protein bar.
- Mid-morning snack: another protein bar, some dried fruit/fruit snacks.
- Lunch: Tortilla with cheddar cheese, a tuna packet, and a mayo packet. Some fruit snacks and more Goldfish.
- Mid afternoon snack: A granola bar and some more nuts.
- Dinner: Instant mac & cheese with dried veggies and some chocolate for dessert
Day 3: 10 miles
- Breakfast: Instant coffee with vanilla powdered protein, and a protein bar.
- Mid-morning snack: another protein bar, some dried fruit/fruit snacks. Since this the last day out, don’t hold back with your snacking throughout the day!
- Lunch: Tortilla with cheddar cheese, a tuna packet, and a mayo packet. Some fruit snacks and more Goldfish.
- Mid afternoon snack: A granola bar and some more nuts.
- Dinner: A Mountain House meal with more chocolate for dessert.
Day 4: 3.5 miles
- Breakfast: Instant coffee with vanilla powdered protein, and a protein bar. Some folks opt to skip breakfast on their last morning in the woods if they have a short hike to the road. It’s up to you!
- Special meal in town: Ice cream, a burger, a fresh salad, whatever you want! Planning a special meal at the end of a trip is a great way to celebrate your accomplishment!