Everest Base Camp Trek Food Guide

You must follow a strict diet when going on a long travel, hiking, or trekking, in order to maintain your body’s energy levels. Primarily, you require greater energy when trekking and hiking. Because you will be trekking on tough, off-beaten paths, you will require more energy. Additionally, you must first make meal plans if you intend to trek to the Everest Base Camp. To maintain your energy levels for the long walk and hiking, you need to eat a healthy, balanced meal.

You should follow a strict diet while you are going on a long travel, hiking, or trekking, in order to maintain your body’s energy levels. In addition, you require extra energy when trekking and hiking. You will be trekking over difficult, off-beaten routes, so you will need additional energy. Additionally, you must arrange your meals in advance if you intend to trek to the summit of Everest Base Camp. For the long walk and hiking, you need to eat a healthy meal that will sustain your energy levels.

The trip to Everest Base Camp is among the most difficult and thrilling hikes. Hiking on difficult off-beaten trails requires you to be well-prepared with the appropriate equipment and energized with a healthy food. A diet that is too strict or too lax will immediately affect the hike. Overeating will make you feel overweight and make trekking difficult for you. Furthermore, you won’t obtain the necessary quantity of energy if you consume too little. As a result, you must research and make plans for maintaining your diet while hiking. What kind of food is available to you, what kind you will be eating on your walk, and what kind is healthy for you. Everything must be planned, starting with

You cannot plan without knowledge, but we are here to provide you with all the information you require to make the best travel arrangements to Everest Base Camp. One of the well-known tourist places that people all around the world are familiar with is Everest Base Camp Trek. It is the most amazing and exhilarating experience, but it is also difficult and demanding. This is a comprehensive reference of the meals you should be aware of before hiking to Everest Base Camp.

On the route to Everest base camp, they primarily have tea shops. Since locals own and operate the majority of the tea houses, the food is clean. You will be able to sample your cuisine and learn about the customs of the area. The dinner will be served three times a day while on the walk. which also applies to tea and coffee. However, if you truly want mineral water, you will need to bring your own. You yourself must purchase some mineral water.

The teahouse menu will be followed when serving the dish. However, a comparable variety of foods can be found along the walk. Though a surprising variety of teahouse offerings are served there. As a result, it’s not hard to find oneself experimenting every day. 

Now let’s begin with the guide to assist you in knowing what to expect from each meal.

Breakfast at Everest Base Camp

We will go out on our trip to reach Everest Base Camp following breakfast. Therefore, sweet and stimulating foods are typically served for breakfast throughout this walk. A satisfying breakfast gives you more energy and confidence. Teahouses typically serve breakfast between 7 and 8 AM. The majority of tea shops will provide you a hot breakfast, which often consists of French toast, eggs, potatoes, and coffee or tea. 

This is the breakfast breakdown menu.

Toasted Bread:

  • Toast bread with jam and honey
  • French toast
  • Cheese toast
  • Honey toast
  • Jam Toast
  • Toast bread with egg and cheese
  • Plain toast


  • Boiled eggs
  • Plain omelets
  • Scrambled eggs
  • Fried eggs
  • Veg omelets
  • Cheese omelets

Bread and Pancakes:

  • Tibetan Bread
  • Pancake with jam or honey
  • Apple pancake
  • Egg pancake
  • Chocolate pancake
  • Lemon pancake
  • Cinnamon pancake
  • Chapati plain
  • Chapati with honey, peanut butter, egg, and baked beans

Other than these you will also be able to get porridge for breakfast items. But always keep in mind that the topping options become modest as you get to the higher altitudes. Different options of porridge are as follows.

  • Oat porridge
  • Stampa porridge
  • Apple porridge
  • Honey porridge
  • Porridge with cinnamon and resins
  • Muesli with hot milk
  • Cornflakes with hot milk
  • Rice pudding
  • Chocolate pudding

These breakfast options are all nutritious and provide your body with the ideal amount of energy. These meals are light and provide you with just the appropriate amount of energy for your journey, so you can hike with ease. Additionally, these meals keep your blood glucose levels higher, which is important for the hike. 

You can choose any of these items for breakfast based on your preferences and taste. So, eat a hearty, nutritious breakfast and use this as your meal plan for the Everest Base Camp Trek.

Lunch at Everest Base Camp Trek

The Everest Base Camp trek’s lunch menu features healthy grains and foods high in carbohydrates. As part of the trek’s daily schedule, lunch will be served in the afternoon, from noon to one pm. 

On the route to the teahouse menu, lunch will be served in one of the tea houses. The ideal foods to eat on the walk are typically traditional Nepali dishes such boiled rice, lentil soup, veggies, and pickles (Dal, Bhat, Tarkari, and Aachar). Additionally, cooked meat prepared in the Nepali style is offered, albeit it is optional. 

This is the lunch menu breakdown.

Rice Meals:

  • Dal Bhat veg
  • Dal Bhat non-veg
  • Rice with chicken curry
  • Rice with veg curry
  • Cheese fried rice
  • Veg fried rice
  • Egg fried rice
  • Tuna fried rice
  • Mixed fried rice

However, during the Everest Base Camp trek, not only traditional food is an option. The tea houses offer an extensive menu for lunch as follows,


  • Veg fried noodles
  • Egg fried noodles
  • Fried noodles with cheese
  • Mixed fried noodles

Momo (Dumplings):

  • Veg Momo
  • Buff Momo
  • Chicken Momo
  • Cheese Momo
  • Veg Momo fried or steamed
  • Potato Momo

Pasta and Macaronies:

  • Veg fried pasta
  • Cheese fried pasta
  • Pasta with cheese and tomato sauce
  • Plain macaroni
  • Macaroni with vegetables, cheese, and egg
  • Mix macaroni

Pizza and Sandwiches

  • Chicken pizza
  • Mushroom pizza
  • Mixed pizza
  • Grilled cheese tomato sandwich
  • Grilled tomato egg sandwich
  • Grilled tuna and tomato sandwich


  • Spaghetti with cheese tomato sauce
  • Spaghetti with tomato sauce
  • Spaghetti veg tomato sauce
  • Spaghetti with tuna, cheese, and tomato sauce

These are only a few of the lunch options available to you. Depending on the tea houses, you can have a dinner with additional selections. However, every meal you eat will taste better than anything you’ve ever had, leaving a lasting impression.

Dinner at Everest Base Camp

At the conclusion of the trek’s day, dinner is served. It is often served from 6:30 to 8:00 p.m. in the lodge where you spend the night. 

Dinner will be served similar to lunch, based on the lodge menu. The menu offers both traditional Nepali Dal Bhat and Western culinary options.

Drinks at Everest Base Camp

Drink responsibly when trekking to Everest Base Camp. The majority of the teahouses along the path provided hot orange and lemon. Ginger slices and hot water are also provided. This will be very beneficial to you if you have a stomach issue. 

Usually, there is also tea and coffee available. However, bear in mind that you should abstain from coffee when hiking at high elevations.


Staying hydrated is one of the most crucial aspects of a successful hike. Insufficient hydration intake can lead to a number of significant issues, such as altitude sickness. 

Although tap water is available everywhere while walking, it is not as hygienic. Therefore, drinking mineral or filtered water is preferable. Thus, you have to hydrate with filtered water when trekking. However, since boiling water is provided at every tea shop, you don’t need to worry about consuming contaminated water. If boiling water isn’t your thing, you can use a water purification tablet or purchase mineral water for yourself. Even though there is bottled water available on the trail, it is not cheap. Some teahouses even charge a few bucks for the boiling alternatives during high season. Therefore, using the purification tablet is the best choice.

What to eat before trekking?

Let’s now examine what you should consume in order to sustain your energy levels while hiking. Numerous medical professionals advise consuming the correct kind of carbohydrates—such as oatmeal or porridge/Dalia—before going on a journey. These products all provide you energy right away. Some advised starting your walk with a substantial, well-balanced breakfast. However, you ought to eat a nutritious lunch if you’re going trekking in the afternoon.

Whole grains, fresh fruits and vegetables, and high-quality protein sources like eggs, almonds, and peanut butter can all be included in a lunch or breakfast. You should have a hearty, nutritious breakfast in addition to drinking lots of water. This is crucial, as I’ve mentioned previously, to prevent dehydration when hiking at a higher altitude.

What to eat after the trek?

Once the strenuous hike is over, you must once more replenish your energy. You can search for products like rapid energy bars that contain complex carbs and protein. Remember to sip plenty of water. 500 cc of water after drinking is often recommended.

What not to eat or drink while trekking?

It’s better for you to stay away from meat during your trek to Everest Base Camp. It may be unsafe to eat the unhygienic meat that is accessible here. The meat that is offered here is at least two to three days old because it is flown in from a lower height. Therefore, remember that you should only eat clean, fresh food and stay away from meat.

Not every tea establishment has a wonderful cook like that. Therefore, you should be cautious to ensure that the cook is competent and capable of preparing a clean and hygienic dish before ordering western cuisine like pizza, spring rolls, and the like. Alcohol is something else you should stay away from because it dehydrates you and can be deadly when trekking to Everest base camp. 

Alcohol should be avoided at all costs if you want to prevent altitude sickness. Once your trekking is done, you can relax and enjoy your drinks. It is advised to avoid drinking alcohol of any kind both before and during the walk. 

In addition to alcohol and meat, you should stay away from certain foods such as

Steer clear of anything that has a lot of sugar, such as candy. For quick energy, some people would rather have chocolate or energy snacks. However, because of its high sugar content, it could throw off your energy cycle and make your health conditions out of balance. junk food—such as chips, fries, or burgers—because these items digest slowly. canned or tinned goods because they lack certain necessary nutrients. Important Food Advice for the Everest Base Camp Trek: I can guarantee that if you heed these dietary recommendations, you’ll be able to get the most out of your EBC trekking adventure.

A healthy breakfast is a must every day. While on your trek, make sure you are eating fresh meals. Always try to stay as hydrated as you can. During your walk, try to stay away from meat, alcohol, and foods high in sugar calories. 

Remember to eat meals high in carbohydrates at lunch and dinner. Carbohydrates are the most efficient source of energy, while taking longer to digest. The correct kind of carbohydrates can sustain you throughout the day.

Keep tea and coffee bags on you. Keep in mind that practically all tea shops only offer one tea bag every kettle of tea. Thus, it may not receive enough. Therefore, remember to pack tea bags, powdered milk, or instant coffee. Of course, you are welcome to indulge in a cup of tea or coffee on your own anytime you need a pick-me-up. Drinking your preferred tea or coffee might help you unwind and give you more energy.
On the journey, you can carry some dried fruits with you. You can fill your backpack with almonds, cashews, walnuts, raisins, and apricots. These dry fruits are an excellent source of the necessary nutrients for trekking because they are light. These are all abundant in fibers, minerals, proteins, and You should try to stay as hydrated as you can. You will receive less oxygen at high altitudes, thus the oxygen from the water will benefit you by reducing your risk of altitude sickness. Therefore, it would be best for you to begin drinking water and develop the habit of consuming three to four liters daily. The more you consume, the better. 

Check out our other blogs, which will be very helpful, if this one was helpful. We have a number of travel blogs that describe the locations and travel advice to different parts of Nepal. These are the several Everest Base Camp trekking packages available.

By Edward Robinson

Looking to share my thoughts and opinions on a range of topics. Robinson aims to make upbent.com an enjoyable corner of the internet that brings a bit of lighthearted entertainment to readers' days. As the site develops, he intends to bring on a few other bloggers to add additional voices and expand the range of subjects covered beyond just his personal interests. Robinson sees long-term potential in upbent.com becoming a popular online destination.

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