If you’ve spent a lot of time on the river, you know that the best feeling ever is taking your first bite of food after a long day. Whether you’re white water rafting for a few hours or going on a week long excursion, the food you bring on a trip can make or break your experience.

Breakfast:

A proper breakfast will start your trip off strong. Too little carbs can leave you feeling unsatisfied, with little energy to guide your raft through turbulent water, but too many carbs could lead to dozing off during the times you need to be the most alert.

Instant oatmeal, dried apricots, dried bananas and honey - Personally, I’m a major fan of dried fruit. I have a stockpile of dehydrated novelties because they are easy to pack on a wilderness trip, don’t take up much space, and don’t go bad. Apricots and bananas might seem like unconventional ingredients in oatmeal and even more unconventional paired together. The two surprisingly compliment each other, though. Apricot is one of the most protein-filled fruits, so starting your day off sweet instead of savory won't be a problem.

Snacks:

A good whitewater rafting snack is easy to access and relatively quick to eat. Snacks are meant to give you a boost of energy before your next meal.

Half a grapefruit - Cut a whole grapefruit in half before you get on the water and wrap it with either plastic wrap or beeswax wrap, a more sustainable alternative to plastic. Grab a spoon and dig in!
Trail mix - An oldie but a goodie. Make sure to bring trail mix with lots of nuts and other protein-rich ingredients.
String cheese sticks - Another fundamental snack on the water or off. The packaging is water proof so eating in rough water is much easier with string cheese.

Lunch:

The midday recharge is key to a successful afternoon of rafting. During this time of day, you’ll start running out of steam and need food that will tide you over until dinner. This meal doesn’t need to be quite as hearty as breakfast or dinner, though, since it comes mid-exertion.

Black beans, hummus, and spinach stuffed into a pita pocket - The black beans and hummus provide protein, and the pita pocket makes for easy eating if you’re trying to get on with your trip quickly or want to eat on a mellow section of river. If you’re a meat lover, you can add chicken if you cook the raw meat on a cast iron over a campfire before you head out on the water.
Chia seed pb&j - If you want a lighter meal for lunch, this spin on the classic pb&j sandwich is a great alternative. By sprinkling a few pinches of chia seeds in the sandwich, your quick meal instantly becomes healthier and more protein-rich.

Dinner:

This is the last meal of the day so you’ll need to think a lot about how to set your body up for recovery. Eating until you’re a bit too full isn’t a problem because you’ll probably be passed out in a tent soon. This is also a meal you can be a bit more creative with since a campfire and the luxuries of land are on your side.

Whatever fish you can catch and rice - If you’re rafting on the Nooksack, Sauk, Skagit, or Skykomish rivers, there will most likely be salmon or steelhead running beneath the water you’re floating on. As long as you’re abiding by the laws and fishing ethically, you can pull out your fishing pole and catch your own dinner! Also, rice is one of the holy grails of outdoor dining; it’s non-perishable, pairs well with most food, and it’s easy to make over a fire.

Dessert:

When I would go camping as a child, my family would always tie each night up with a campfire-involved treat. Sweets are a great reward for a day of hard work on the river, for kids and adults alike.

Campfire Cones - One of my favorite desserts while camping, aside from s’mores, are campfire cones. To make a campfire cone, put marshmallows, chocolate chips and trail mix inside an empty ice cream cone. Wrap the cone in tin foil and place it in the fire until melted. A word of caution: You might want to pack some wet wipes if there are messy eaters in the group; campfire cones can get a little sticky.

Sources:

https://www.smallcarcamp.com/how-to-cook-rice-when-camping-11-examples/

https://www.windingwatersrafting.com/gearboatchronicles/best-meals-for-whitewater-rafting/