A rugged camping and hiking holiday can be a lot of fun but you need to make sure you are well prepared. Not only in terms of your camping gear and first aid equipment but also in terms of what you take with you to eat.

Meal planning

You should plan your meals in advance, think about where you are going and for how long. Are you staying on a campsite, near places to get food every day or are you staying out in the wilderness and need to make sure you have enough freeze-dried food and other supplies to get through your trip?

You should also assess what your access to water is going to be like. Are you near to a source that can be used for drinking and cooking or do you need to bring your own supply with you. This should be a major consideration and something to keep in mind when it comes to planning the route your hiking trip might take.

Breakfast

Your breakfast should set you up for the day. Porridge for example is a great way to warm yourself up in the morning and provides a great source of carbohydrates that can help fuel you until lunchtime.

If you wanted to add a bit of extra flavour and sweetness to your breakfast you could add a handful of dried fruit to your porridge, this helps to not only make it taste even nicer but it also provides extra calories and sugars which can be the perfect pick me up before a day of hiking.

Lunch

Depending on the trip your lunch when you are camping could be a simple picnic, it could be stopping off in a café nearby or it could be a case of you needing to eat on the go.

You might need to reach a campsite by a certain time if you’re on a hiking trip, meaning something that can be eaten on the go to maintain your energy levels is useful.

Nuts, dried fruit and protein bars all make great snacks. A simple sandwich could also suffice, you can prepare them in advance and eat them without having to stop and unpack your cooking equipment meaning you can maintain your momentum on a hike.

Dinner

Your evening meal is crucial. It’s a chance to stop and refuel so you need to make sure you’re having something substantial.

A hearty meal with plenty of protein can help your body to repair itself and start to replenish your energy reserves for the next step of your adventure.

These meals are often the biggest you will have all day. Being out of a kitchen means you might not be able to cook something truly awe inspiring but simple dishes, like pasta, or camp favourites like a chilli are possible.

If you’re on a campsite, and you’re having a much more sedate trip you could have a barbecue, however you need to ensure everything is cooked thoroughly to avoid food poisoning, especially if you are staying on a campsite before setting off on a hiking and camping trip. The middle of nowhere isn’t the best place to feel ill.

Getting your meals right on a trip to the great outdoors is key to having a successful trip, they can help you to recharge after a long day, fuel the next activity or help you to relax and unwind. Finding the right meals for your trip can take a bit of planning but with the right preparation and thinking ahead you can keep hunger at bay and really enjoy your trip.

Proats (Protein Oats/Protein Porridge) have been made popular by those looking to add an extra shot of protein into their diets. This powerful porridge packs a punch by using protein powder mixed with porridge oats. This combination is quick, easy and ensures you get the protein your body needs to go harder in your workouts. Proats really are the perfect way to get more protein into your diet!

If you needed any more reasons to start making your own Proats, the oatie experts over at MOMA have put together their favourite protein porridge facts below!

Experiment with Proat flavours

Protein powders now come in a huge variety of different flavours, from banana, chocolate, to more extravagant flavours like creme brulee and peanut butter cookie. Simply mix a scoop of your protein powder into your porridge oats before adding a splash of boiling water. You might need to add a little bit more than you usually would due to the protein powder.

Proats keep you fuller for longer – perfect if you’re working out!

We all know that porridge oats are amazing for releasing energy slowly and consistently throughout the morning – meaning you’ll keep hunger at bay for longer. Additional protein can ensure you don’t reach for less healthy snacks whilst waiting for your next big meal.

The body takes longer and uses more energy to digest protein, which makes it great for filling you up. Not only is it good for keeping you fuller for longer, but protein is also essential for repairing and building muscle, making Proats the perfect pre/post morning workout meal.

Quick and easy to make and eat!

It is reported that many of us don’t get enough protein in our diets and with our busy, fast paced lives getting in the way, Proats are the perfect quick and easy breakfast solution. Just like overnight oats, Proats can be made the night before in a bowl or jar and eaten as soon as you wake up in the morning. Pre-preparing your Proats can also be handy for when you are rushing to and from the gym, and need a quick post workout meal.

Easy to transport

If you’re using porridge sachets to make your Proats, consider making them in a jar or an easy to carry tub to make them easy to eat on-the-go! You could even add your protein powder to an instant porridge pot such as the MOMA Super Seeds Porridge Pot, which already contains 13g of protein per serving – perfect for eating on the go!

The benefits of a high protein diet

Skipping breakfast increases your chances of snacking on unhealthy foods throughout the day so adding in a protein rich meal in the morning could help you keep both your weight and cholesterol down.

High protein meals are essential for fuelling pre and post workout. Whether you hit the gym in the morning, or prefer an afternoon session, starting your day out right can make all the difference to your training.

One option is always to indulge, but to plan to indulge. Put your evening’s excess in your diary ahead of time and work to minimise the impact with exercise and controlling your intake throughout the week to balance it all out.

If that’s not an option for your fitness goals, no problem, here’s a battle plan for you to follow:

Don’t be afraid to ask for substitutions: Salad or seasonal vegetables rather than fries, skipping the cheese, having the burger without the bun… there’s plenty you can do to make dishes healthier, and most establishments are willing to be flexible. 

Focus on fish: As long as it’s not fried, fish is a great choice for a healthy main course and is usually rich in protein, vitamins and good fatty acids.

Sauces and dressings can be secret weapons for diet sabotage: They’re too often filled with calorie-heavy oils or sugars, so ask for them on the side and use them sparingly.

Consider ordering an appetiser as your main course: By design starters are less substantial than main dishes, so consider having a starter dish as an entrée with a side of vegetables. Once you’re full of veggies, you won’t be craving the big main meal quite so much.

Ignore the bread, keep the butter: While the bread is full of starch and empty calories, milk and butter get a bad reputation when it comes to health; butter especially is associated unfairly with being overweight. Butter is, however, rich in vitamins and good cholesterol and in moderation is good for you.

Don’t trust the menu implicitly, especially when it comes to the ‘healthy’ section of their menu: Chefs will do their best to make tasty, healthy food, but it doesn’t mean it’s right for your specific health goals. Ask questions about contents and preparation if you’re not sure or the menu isn’t clear.

Share your meals with others: Sharing dishes with friends can give you the option of controlling what and how much you eat without having to make a fuss over substitutions.

There’s an almost shocking amount of calories and carbs in alcohol, so skip the plonk: While you’re at it, you probably want to avoid the dessert menu as well!

Look up the restaurant online before you go and try to put your plan of action together. This will allow you to plan a healthy meal and get all your substitution questions in order so you’re ready to blaze through them when it’s your time to order.

Lastly, enjoy yourself!