The South Island of New Zealand calls to adventurers with its rugged trails and breathtaking mountains, forests, and lakes. This December, I’ll be answering that call on the Old Ghost Road Trail, an 85-kilometer, 5-day hike near Murchison. Though I’ve lived here for 15 years, this will be my first long hike in New Zealand—long overdue!
Naturally, planning my food comes first (who am I kidding... it always comes first). Preparing nutrient-dense, shelf-stable keto and carnivore-friendly foods is high on my to-do list. So, if you’re planning a long “tramp” (as we call it here) and want to avoid the carb-heavy foods that leave you crashing, here’s how I’m planning and preparing. Full disclosure—I’m no hiking expert, but I do know how to craft simple meals that keep me satisfied and energized. So here goes...
First Up: Pemmican
Pemmican is the original trail food—high-energy, nutrient-dense, and incredibly shelf-stable. Traditionally made by Indigenous people of North America, pemmican combines dried meat and fat into a portable snack that can last months without refrigeration. For keto or carnivore diets, it’s the ultimate energy source, packed with enough fat to keep you satisfied on long treks.
My Approach to Making Pemmican
This was a bit of a “wing-it” situation. Rather than drying the meat myself, I sourced a local ingredient: biltong “dust” from our South African butcher. Biltong dust is a dried and powdered form of the spicy, cured meat snack that’s a staple in South Africa. I also added roasted nuts and seeds for extra crunch and minerals (to ward off cramps) and mixed everything with melted tallow, seasoned generously with salt. Then I spooned the mixture into silicone moulds to form individual “pucks.”
Once set at room temperature, the pucks resembled dense energy bars. I vacuum-sealed them for freshness and popped them in the freezer, just in case any moisture remained from the nuts or seeds. (Moisture is the fastest route to spoilage!) They taste pretty good, but I’ll be tweaking the recipe next time—watch this space!
Other Keto/Carnivore Foods for the Trail
While pemmican will be my go-to snack for lunch, I’ll also be packing a variety of other keto/carnivore-friendly options to keep things interesting:
Dinners: Simple and satisfying. Fresh food for the first night, with a second meal hard-frozen to keep cool until the second night. Confit duck for the third night, and a can of meat with a bit of onion and tomato paste sachet for the fourth. Not perfect keto, but hey—perfection is overrated!
Tea and Bulletproof Coffee: Powdered cream, MCT oil, coffee bags, and butter cubes make a quick, energizing boost to start the day and keep hunger at bay until lunch.
Cream Cheese Tubs: These will stay fresh for about two days, especially if kept deep in my pack where it’s cooler.
Nutty Seed and Parmesan Crackers: My homemade recipe is a must! Packed with flavour, and at only 1.7 total carbs per cracker, they’re perfect as “edible plates” for toppings.
Bacon Nuts: An irresistible recipe from the Real Meal Revolution cookbook. These are dangerously addictive, so I’ll be portioning them carefully.
Pork Crackle: Crunchy, salty, and satisfying—what more can I say?
Biltong: This classic South African snack, similar to jerky, is available at stores that stock South African goods. It’s a high-protein, flavourful option that’s great for long hikes. (Just keep it cool if possible.)
Hard Cheeses: Aged cheeses like Parmesan and cheddar can stay fresh for days without refrigeration and offer a solid hit of fat and protein. My husband, Johan, especially likes the portioned aged cheddar in its wax wrap from our local store.
Macadamia Nuts: While not strictly carnivore, they’re nutrient-dense and ideal if you’re incorporating minimal carbs. Plus, we get them fresh from a local supplier.
Canned Fish: Sardines, salmon, or tuna are a bit heavier but provide excellent protein, fats, and omega-3s, making them a great meal option after a long day.
Tips for Hiking on a Keto/Carnivore Diet
Hydration is Key: Keto and carnivore diets can lead to quicker fluid loss, so staying hydrated is crucial. Electrolyte powders (skip the sweeteners and “natural” flavours) can be a lifesaver on trails where water sources might be sparse.
Intermittent fasting with Steady Energy: High-fat foods like pemmican provide steady energy without feeling heavy and by starting the day with a bullet coffee for your first calorie intake also helps with slow release pep in your step. Nutrient-dense foods help maintain energy levels without needing large, cumbersome meals.
Pack for Energy Density: Every item should maximize nutrition per gram. This is essential when you’re carrying everything on your back!
Why Keto/Carnivore is Perfect for Long Hikes
Keto and carnivore diets go beyond just food choices; they’re about optimizing energy, mood, and endurance. By fuelling with fat-rich, low-carb foods, I aim to enjoy stable energy without the peaks and crashes typical of carb-heavy trail snacks. I’m excited to see how this approach holds up over five days and may even try a test week of meals before the main event (if I can convince Johan to join me!).
I’ll keep you updated on my journey—follow my Facebook page for updates and insights as I step into the hiking world!
