12WBT’s Ultimate Guide To Healthy Camping Food

Nutrition // Lisa Donaldson

When I first started dating my husband, I knew he was a mad keen camper, but my idea of camping and ‘roughing it’ was in a caravan with electricity, refrigeration and a stove top. His idea of camping was tent, fire, river and fishing rod… gulp! I remember being quite nervous about going camping with my husband for the first time, it sounded like an episode of ‘Survivor’. What on earth would we eat, how would we cook it and how would we keep our supplies from going bad? Besotted I tagged along and hoped I wouldn’t starve for a week…

Guess what, I didn’t starve and I was so amazed by what we were able to create! Let me share with you our ‘Nutrition Survival Guide’ for bush camping this summer.

Also read: The Best Ways to Stay on Track on Holidays

Meal ideas


  • Muesli with UHT milk and a sprinkle of dried blueberries
  • Oats with UHT milk, sliced banana and a sprinkle of sunflower seeds (campfire)
  • Scrambled eggs with tomato in a mountain bread wrap (campfire)


  • Bean salad: Combine drained cans of chickpeas and peas & corn, stir through a tin of drained tuna. Add a bottle of sun-dried tomatoes (chopped) and flavour with a squeeze of lemon.
  • Tuna wrap: Grated carrot, sliced tomato, tinned beetroot and tuna with olives on a mountain bread wrap.
  • Hash browns: Mix grated potato, cabbage, onion and carrot with egg, herbs and some wholemeal flour. Combine to create a ‘patty’ and serve with freshly sliced tomato (campfire).


  • Omelette/frittata: Combine any combination of vegetables along with some olives and pour two whisked eggs over the top (campfire). Serve inside a mountain bread wrap.
  • Dahl Curry: Combine a tin of drained lentils and tinned baby potatoes with a can of tomatoes or tomato paste. Add a small amount of curry powder or paste and small tinned of coconut milk to taste (campfire).
  • Savoury Rice: Using a ‘30 second rice’ mix, empty the packet into a pot over your campfire with a little stock to heat through. Stir though a tin of chicken/tuna/salmon and a can of drained peas and corn. Add some dried herbs to flavour (campfire).

So this summer, be brave and try some new and creative ways to turn ‘long life food’ into incredible culinary creations. Below is a 12WBT Nepalese Lentil Soup recipe that you might like to try while camping. Have fun!

Your camping shopping list

There are certain fresh foods that keep pretty well out of the fridge, and others that simply fare better dehydrated or bottled/canned.

Fresh foods

  • Potatoes
  • Zucchini
  • Onions
  • Broccoli
  • Pumpkin
  • Sweet potatoes
  • Carrots
  • Tomatoes
  • Cabbage
  • Apples
  • Oranges
  • Mandarins
  • Bananas
  • Eggs
  • Mountain bread


  • Peas
  • Corn
  • Beans
  • Artichokes
  • Beetroot
  • Tomatoes
  • Mushrooms
  • Baby potatoes

Dehydrated, dried or bottled

  • Mushrooms (Asian food supplies)
  • Tomatoes
  • Capsicum
  • Peas
  • Tuna
  • Chicken
  • Chickpeas
  • Red kidney beans
  • Four bean mix
  • Berlotti beans
  • Butter beans
  • Lentils
  • Baked beans
  • Dried blueberries, cranberries, apricots
  • UHT skim or soy milk
  • Tomato paste


  • Oat cakes, rice cakes, corn cakes
  • 30 second brown rice
  • Un-toasted muesli and healthy cereals
  • Oats/porridge/muesli
  • Cashews
  • Almonds
  • Pistachios
  • Sunflower seeds
  • Brazil nuts
  • Olives


  • Nuts
  • Muesli/nut bars
  • Packets of air-popped popcorn


  • Balsamic vinegar
  • Salt and pepper
  • Dried herbs
  • Curry powder
  • Tinned coconut milk
  • Vegetable stock
  • Soy sauce


  • V-Juice tetra packs
  • Sustagen

Also read: Easy Ways to Workout at Home

Free 12WBT recipe: Nepalese Lentil Soup

2 servesnepalese_lentil_soup
10 min prep time
35 min cooking
288 cal/serve


1g olive oil spray
1/2 onion (73g), finely chopped
1 clove garlic (3g), crushed
1 tablespoon tomato paste (20g)
1 teaspoon ground cumin (2g)
1 teaspoon ground coriander (2g)
3/4 cups dried red lentils (150g), rinsed
1 carrot (61g), finely chopped
2 cups salt reduced vegetable stock liquid (500g)
2 pieces mountain bread


  1. Spray a saucepan with oil and heat over medium heat. Add onion and garlic. Cook, stirring often, for 2 minutes or until soft. Add tomato paste and spices. Cook, stirring constantly, for 1 minute.
  2. Stir in lentils, carrot, stock and 3 cups (750ml) water. Bring to the boil, then reduce heat to medium-low. Simmer, partially covered, for 30 minutes or until lentils and carrot are tender. Stir occasionally during cooking. Season with freshly ground black pepper.
  3. Divide between bowls. Serve with mountain bread.

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