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healthy foods for backpacking

Top 8 healthy foods for backpacking

Healthy Food is Cheap

Healthy foods for backpacking is a great topic. Why, we want to enjoy the calorie rich, luxurious foods from all over the world, but, on the other hand we also care for eating  healthy. So how do we balance the good foods and the bad foods, do we know what foods are good and what are bad? We don’t have to be nutrition experts to be healthy, it’s just about knowing the basics. Therefore, as I used to be a personal trainer, I have put together a list for my top 8 healthy foods for backpacking.

Healthy foods for backpacking on a budget

So let’s get started with the list, In no particular order;


Who doesn’t love chicken? I love chicken! Chicken is a favourite from all corners of earth, so that speaks volumes about its reputation. Anyway, chicken is healthy, high in protein which will keep you fuller for longer and can be very cheap. For example, of you’ve been to Thailand and seen the street carts, you will know exactly what I mean in regard to the price.


One of the most versatile foods on this earth, scrambled egg, fried egg, poached egg, omelette you get the point…There are so many meals to be made with eggs, which is great for backpackers. Eggs deserve a special place in the list of healthy foods for backpacking, because, they are one of the most inexpensive foods you can buy and are rich in protein and vitamins.

Greek Yogurt

Again another great versatile food, Greek yogurt is one of my all time top fav foods. Greek yogurt can be used in all sort of meals and makes a great sauce. Personally I prefer as a healthy snack or for breakfast with some fruit to flavour it up. Greek yogurt is an excellent source of calcium, potassium, protein, zinc, and vitamins B6 and B12. So healthy and can be picked up for cheap, which is why it is on the list of foods for backpackers. Don’t forget your honey with this one and AVOID the sugary ones!


Not necessarily a food BUT this is very important to maintain a healthy lifestyle, keep hydrated, digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature. Plus water is very CHEAP where ever you are in the world! So get that water down ya today! I aim to drink about 3 litres a day, but, around 2 litres for lads and girls should be fine. Got to keep hydrated on those adventures.


Fish is rich in calcium and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium, that’s why I love it and for the taste, you can’t get better than a fresh grilled salmon covered in lemon. You can get fish fairly priced where ever you are, tuna is real cheap out of the tin. Fish is high in fat, not bad fat, good fat that helps maintain the bad fat.

Brown Rice

Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories, high in fibre, gluten-free and can be used in soooo many dishes. It has been shown in studies to help lose weight. When your hitting up those big walks through mountains, swimming through lakes or trekking through the cities. Your going to need to keep your energy levels up. Therefore, brown rice is a great source of energy release (carbohydrates).


I think you know why this is on the list of foods for healthy backpacking foods. Fruits helps fight disease, is an instant energy source, can help lower weight, contains a lot of fibre and is very cheap. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. I love smoothies and fruit makes amazing smoothies! try them for a fresh healthy treat.

Some of my favourite fruits

  • Apples
  • Bananas
  • Grapefruit
  • Oranges
  • Pears
  • Grapes
  • Watermelon


You cannot get away from these! they usually come with every meal you order and luckily are easily available all over the world.  Most vegetables are naturally low in fat and calories. Vegetables contain good fibre and a lot of nutrients. Eating vegetables can help benefit your skin and bones by supplying highly bio-available nutrients that work together for optimal health and beauty.

Top Tips

There it is, some of my favourite healthy foods to eat on a budget. With these I give you some more top tips for staying healthy;

  • Try to get a room with a kitchen, it makes it so much easier for a a little healthy preparation.
  • Never skip breakfast, even if you mean to or you don’t. Skipping breakfast will make you hungrier during the day, which means more calories and more money being spent. Save the money for the adventures and just eat breakfast.
  • Skip beer! I know it’s sweet to watch the sunset with a fresh one, but, empty calories are lurking!
  • stay ACTIVE, this is one of the most important ones, it is priceless for your health and will benefit you in so many ways! Short on time for training? you might like  Training with a busy lifestyle

What’s your favourite inexpensive healthy foods?

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