The trek to Everest Base Camp in Nepal climbs to about 5,364 metres. Teahouses along the way serve meals, so you will not go hungry. But as you go higher, food gets more expensive, menus get shorter and your appetite often drops. A few meals from home can make a big difference.
What the teahouses serve
Most teahouses offer dal bhat (lentils and rice), noodles, fried rice, potatoes, eggs, pancakes and soup. Dal bhat is the trekker’s favourite because refills are usually included. Vegetarians do well on this trail.
Higher up, almost everything is carried in by porters or yaks, so prices climb with the altitude.
Why carry some food from home
- Appetite: at high altitude many people do not feel like eating. A familiar taste helps you eat enough.
- Late arrivals: if you reach a teahouse late or feel unwell, a quick meal of your own is useful.
- Cost: a few packs from home save money in the highest villages.
The problem with cooking up high
Water boils at a lower temperature at altitude. At base camp it boils at around 83°C, not 100°C. Food that needs long cooking, such as dry lentils or dehydrated meals that must simmer, can stay hard.
That is why food that only needs hot water works best. Most teahouses will sell you a flask of hot water.
What to pack
- Freeze-dried meals: very light, and they only need hot water. Choose two or three for the highest days.
- Snacks: nuts, dried fruit, chikki, energy bars and chocolate.
- Electrolyte sachets: to add to water.
- A light insulated mug or bowl and a long spoon for eating straight from the pouch.
How to make a freeze-dried meal on the trail
- Ask the teahouse for hot water.
- Pour it into the pouch up to the line, stir well and close it.
- Wait for the time on the pack. At altitude, give it a few extra minutes.
- Stir again and eat.
Carry your rubbish back
There is no waste collection high on the trail. Pack your empty pouches flat and carry them down with you.
Questions people ask
Can I get vegetarian food on the Everest Base Camp trek?
Yes. Teahouses on the trail serve dal bhat, noodles, potatoes and other vegetarian dishes. The choice gets smaller and prices go up the higher you climb.
Does food cook properly at high altitude?
Water boils at a lower temperature up high, so food that needs boiling takes longer to cook. Freeze-dried meals only need hot water to soak in, so they work better.
How many meals should I carry from home?
Most trekkers carry a few meals as a backup, for days when the teahouse menu does not suit them or when they arrive late and tired.
How do I get hot water on the trek?
Teahouses sell boiled water. Carry an insulated bottle or flask so you can make a meal when you need it.
For freeze-dried Indian food on the trek, Spice Up Foods makes dal chawal, khichdi and more, 100% vegetarian and ready with hot water. See Spice Up Foods meals.