Going on a thru-hike? The daunting task of preparing meals for a long-distance trek just got easier. Here is a comprehensive guide to planning fast, wholesome, high energy meals with minimal additives and preservatives. The magic is that the prep work is done at home so these delicious meals can be brought to life on the trail with nothing more than a warm water soak.

More than a dozen recipes can be used in rotation to maintain variety. A flexible system can be adapted to the needs of preparing and packing meals for a range of trips, whether it’s a month on the John Muir Trail or six months on the Pacific Crest Trail. Each recipe has been trail tested by long-distance hikers whose comments and suggestions are listed separately. Several variations are presented for each recipe. Those with dietary preferences and restrictions, including vegetarians and gluten-free adherents, will find that they can easily modify ingredients to fit their needs. For example, rice noodles can be substituted for wheat ramen and legumes, while grains or textured vegetable protein can be used in place of meats. Fan favorites include BBQ Chicken and Mashed Potatoes, Indian Lentils and Quinoa, and Indonesian Noodles.

The author, who wrote “Highs and Lows on the John Muir Trail,” has hiked trails in California, Alaska, Peru and Europe. Her focus is on assembling healthy, tasty meals with an international flair from freeze-dried or dehydrated ingredients. In addition to her recipes, she offers tips for boosting calories and protein in commercial meal pouches and provides inspiration for home-dehydrated meals. Information on nutrition, equipment, resupply, and food safety is included.