The Golden Rules of DofE Food Planning
Planning your food for a Duke of Edinburgh’s (DofE) expedition is a balance between nutrition, weight, and morale. The food you carry needs to be energy-dense, lightweight, and non-perishable for the duration of the trip.
1. Maximise calories, minimise weight: Your food needs to provide enough calories to compensate for the significant energy expenditure from walking with a heavy pack. Focus on foods with a high energy-to-weight ratio. Avoid heavy items like tinned foods, glass jars, and fresh produce that won't last beyond the first day.
2. Prepare your packaging: Before you leave, repackage food into smaller, resealable plastic bags to save space and reduce weight. Write the meal and day on the outside with a permanent marker. This also minimises the rubbish you have to carry out.
3. Cook and pack as a team: Many expeditions involve cooking in groups. Coordinate with your team to share the load of things like cooking oil, seasonings, and bulk items like pasta to avoid doubling up.
4. Boost morale: A long day of walking can be draining. Packing a small 'treat' like a chocolate bar, sweets, or a hot chocolate sachet can significantly lift spirits in the evening.
The DofE Menu Breakdown: Breakfast, Lunch, Dinner, and Snacks
To ensure you have a balanced and varied diet, it's best to plan each meal, plus snacks, in advance.
Breakfast Ideas for a Strong Start
- Instant porridge sachets: Quick, warm, and filling. Decant the contents into a smaller bag to save space. Add dried fruit or powdered milk for extra flavour and calories.
- Breakfast biscuits or bars: A great, no-cook option if you're in a hurry. Look for high-calorie, energy-dense options.
- Ready-made crepes: A simple, sweet treat for a low-effort morning.
- Pre-made pancake mix: Just add water and cook on your stove. Bring along jam or syrup sachets for topping.
Lightweight Lunch Options
Lunches should be quick and require no cooking, as you will likely be eating on the trail.
- Wraps or pitta bread: Less likely to get squashed than normal bread.
- Fillings: Pack fillings that don't require refrigeration, such as pre-packaged cured meats, cheese, tuna or salmon pouches, or shelf-stable hummus sachets.
- Crackers with toppings: Hard crackers or oatcakes paired with cheese or meat from a pouch.
- Dried meats: Beef jerky or biltong provides high protein and salt content.
Hot and Hearty Evening Meals
A hot dinner is a great way to end a long day and re-fuel for tomorrow.
- Boil-in-the-bag meals: Available from specialist outdoor stores, these are convenient, lightweight, and require minimal cleanup.
- One-pot pasta or couscous: Easy to cook and can be bulked out with sauce from a sachet and cured meats or protein.
- Instant mash and fillings: Instant mash is incredibly easy to prepare. Combine with a pouch of sauce, cured sausage, or vegetarian chilli.
- Curry and instant rice: Quick-cook rice sachets are lightweight and efficient. Simply add a sachet of curry sauce and heat.
Energy-Boosting Snacks
Snacks provide small, regular bursts of energy throughout the day.
- Trail mix: A homemade blend of nuts, dried fruit, and chocolate. Pack in a waterproof bag and keep in an outer pocket for easy access.
- Energy bars: Designed for sustained energy release, such as Clif bars or KIND bars.
- Sweets and chocolate: Provide a quick sugar boost when energy levels dip.
- Dried fruit: Raisins, apricots, or dried mango are lightweight and energy-dense.
The Great Food Debate: Dehydrated vs. Wet Meals
Choosing between dehydrated and pre-hydrated (wet) meals is a key decision that affects both weight and flavour. Both are viable options for your DofE expedition, with different pros and cons.
| Feature | Dehydrated (Freeze-Dried) | Wet (Pre-Hydrated) |
|---|---|---|
| Weight | Very lightweight. | Heavier due to water content. |
| Preparation | Requires adding boiling water and waiting a few minutes. | Ready to eat, or can be heated quickly in the pouch. |
| Flavour & Texture | Can sometimes be 'porridgy' in texture, but quality has improved significantly. | Generally offers better flavour and texture. |
| Convenience | Excellent for reducing pack weight. | Faster to prepare, especially if no cooking is preferred. |
| Cost | Can be more expensive than supermarket options. | Varies, but can be more affordable than premium dehydrated options. |
| Brands | Firepot, Expedition Foods, Summit to Eat. | Wayfayrer, Trek'n Eat. |
Packing Food for Maximum Efficiency
Smart packing is crucial for a comfortable expedition. Here are some tips to lighten your load and stay organised.
- Remove excess packaging: Get rid of all unnecessary cardboard boxes and plastic before you go. Repackage everything into strong, labelled, sealable bags.
- Waterproof everything: Put all your food in a waterproof bag. A ripped pasta sauce sachet can be a miserable end to your day. You can use extra zip-lock bags to store rubbish.
- Distribute weight evenly: Don't put all your food in one place. Share group food items and distribute them amongst team members. This will prevent one person from carrying an unnecessarily heavy load.
- Keep snacks accessible: Keep daily snacks in an outer pocket of your rucksack, so you can grab them on the go without stopping and unpacking.
Dietary Considerations and Allergies
Always check with your expedition group for any allergies. Most importantly, follow the strict nut-free policy common on DofE expeditions to protect participants with severe allergies. This means no nuts, nut butters, or items containing nuts.
For vegetarians and vegans, there are excellent options available. Many brands now offer plant-based, lightweight meals that are packed with calories. Options like lentil curries, vegan chilli, and beanfeast provide excellent protein and carbohydrates.
Conclusion: Planning for Success
By taking the time to plan your food properly, you can ensure a comfortable, well-fuelled, and successful DofE expedition. Remember to focus on lightweight, high-calorie options, and to pack efficiently. Coordinate with your team to share resources and make cooking a fun, communal experience. Choosing food you actually enjoy is a simple but effective way to boost your morale on the trail. For more official information and menu planning resources, check out the Duke of Edinburgh's Award website.
Planning ahead will save you stress and weight, while a good mix of slow-release and quick-boost snacks will keep your energy levels steady. Enjoy the planning process, and you’ll enjoy the expedition even more.
