Preparing for a One-Day Hike with Allergies: My Outdoor Food Strategy

As someone living with food allergies, planning even a simple outdoor activity like a local hike requires a bit of extra preparation. This weekend, I’m heading out on a 12 km hike in Belgium, not far from home — but far enough that I want to be fully prepared for the day.

While most people focus on shoes and clothing (and rightly so), I find that food is equally important — especially when you have allergies. Outdoor activities burn a lot of energy, so eating balanced and nutrient-dense meals is essential. For those of us who can't eat common ingredients like dairy, eggs, or nuts, it becomes even more important to plan wisely to meet our nutritional needs.

Start Strong: A Hearty, High-Protein Breakfast

On the day of the hike, I like to start with a filling breakfast so I don’t have to carry too much with me. My go-to meal is a tuna and potato salad — it’s salty, satisfying, and a great combination of protein and carbohydrates. It keeps me full and energized for hours.

What I Pack: Light, Safe, and Nutrient-Rich

When it comes to hiking food, my golden rule is: never try anything new on the day of travel. Even if something is labeled allergy-friendly, I always test it at home first in a safe environment.

My top choices for packed food include:

• Dehydrated meals from LYOFOOD: Lightweight, long-lasting, and made without harmful additives. Plus, allergens are clearly labeled.

• Dehydrated fruits: Great for a natural energy boost and lighter than fresh options.

• Roasted fava beans from Pupuchi: A fantastic, nut-free snack that’s high in protein and made by a Latvian brand I trust.

• LU Cent Wafers: Not the healthiest option, but they’re a comforting treat that’s free from nuts and eggs — my go-to "safe sweet."

Confidence Comes from Preparation

By taking the time to plan and pack carefully, I can enjoy a full day of hiking without stress or risk. It’s empowering to know that I’ve thought ahead and brought only what works for my body.

I’ll be posting a follow-up after the hike to share how the day went — stay tuned!