Vegan Backpacking Meal Plan: 3-4 Day Minimalist Style

Last week we covered vegan backpacking tips and tricks to optimize your outdoor performance.  This week I present a sample 3-4 day minimalist vegan backpacking meal plan.  Get your backpack ready, it has never been easier or more fun to be a vegan in the outdoors!

Breakfast Options

1. Vega One, Vooluu, or other “complete shake” with hemp milk/water. Add in 1-2 tbsp. of hemp oil or flaxseed oil.
2. Oatmeal (or overnight oats) with coconut oil/natural butter and hemp seeds
3. Sprouted grain wrap with natural nut butter, hemp seeds and dehydrated fruit
4. Buckwheat overnight groats with nut butter and hemp seeds

 Lunch Options

1. Sprouted grain wrap with dehydrated refried beans, dehydrated veggies, cumin, garlic powder, sea salt and pepper.
2. Sprouted grain wrap with dehydrated hummus, dehydrated veggies, sun-dried tomatoes, cashews, sea salt and pepper.
3. Mashed Chickpea Salad Sandwich/Wrap (Chickpeas, sunflower seeds and smashed avocado with seasoning)
4. Bombay Potatoes (Tasty Bite) with Brown Rice

 Dinner Options

1. Vegan Tacos: Quinoa, avocado, dehydrated veggies, dehydrated refried beans and nutritional yeast served in a wrap.
2. Vegan Burrito Bowl: Brown or wild rice, beans of choice, dehydrated veggies, seasoning of choice, salsa.
3. Vegan Pasta – Koyo Organic Ramen noodles with pasta sauce (pasta sauce with nutritional yeast, veggies and olive oil blended in advance of trip)
4. Curried Rice with Cashews –combine all ingredients in sealable bag pre-trip: rice of choice, curry powder, dried onion flakes, coconut sugar, veggie bouillon cube, garlic powder, turmeric and cashew halves. Eat out of bag or warm with a little water if available.

Quick Grabs/Snacks:

These are imperative to keep your energy up, blood sugar balanced and your body in good shape all day. Great examples include:

• Clean/limited ingredient energy bars or make your own!
• Sandwich/wrap filled with natural nut butter
• Half an avocado filled with hemp seeds
• Homemade trail mix or gorp (good old raisins and peanuts)
• Nuts (all varieties)
• Hemp Seeds (Manitoba Harvest sells small packs or you can also buy in bulk and bag)
• Sweet potato mashed with almond butter and vanilla plant protein powder
• Dates stuffed with peanut butter

Resources

Looking for some of the items mentioned in this article for your next vegan backpacking meal?  Check out these websites.

Manitoba Harvest

Koyo Natural Foods

Karen’s Naturals