Everest Base Camp Trek – Complete Food Menu & Meals Guide

Food is one of the most important aspects of the Everest Base Camp Trek. Every meal not only replenishes your energy after long days of trekking but also gives you a taste of local Himalayan culture and hospitality. Along the trail, trekkers will enjoy a variety of dishes, ranging from traditional Nepali meals to hearty Western options. This combination ensures that you are well-nourished, energized, and satisfied throughout your trek, while also experiencing the flavors of the region.

Staple Dishes on the Trek

Dal Bhat – The backbone of every trekker’s diet in Nepal, dal bhat is a wholesome, nutritious meal consisting of steamed rice (bhat), lentil soup (dal), and a vegetable curry (tarkari). Often served with additional sides such as pickles, yogurt, or eggs, dal bhat is filling and provides a steady source of energy, which is particularly important at high altitudes. Most teahouses offer refills, making it a reliable option to keep you fueled throughout the day.

Momos – These popular Himalayan dumplings can be steamed or fried and are usually filled with vegetables or meat. Momos are an excellent light meal or snack, providing both warmth and a quick energy boost, perfect after a long morning trek or as an evening treat.

Thukpa – A traditional noodle soup made with vegetables and sometimes meat. Thukpa is warm, comforting, and ideal for chilly afternoons or evenings, helping trekkers maintain energy and stay warm at high altitudes.

Sherpa Stew (Shakpa) – A thick, hearty stew made with vegetables, meat, or noodles. This filling dish is especially satisfying after long, strenuous days of trekking and is a local specialty that showcases the flavors of the Khumbu region.

Fried Rice and Noodles – A familiar comfort for many trekkers, these dishes are served with a variety of ingredients such as eggs, vegetables, tuna, or cheese. They provide a simple but satisfying option when you want a change from traditional Nepali meals.

Breakfast Options

Breakfast at teahouses along the trail is simple but essential, providing the fuel you need for a long day of trekking. Typical breakfast offerings include:

• Eggs – Served fried, scrambled, or in omelets

• Porridge or Oatmeal – Often paired with milk, fruit, or honey for a nutritious start

• Toast or Bread – Accompanied by butter, jam, or honey

• Pancakes – Plain, chocolate, or fruit-filled, frequently served with local honey or jam

Breakfast is usually accompanied by a hot drink, such as tea, coffee, or hot chocolate. This meal is not only vital for energy but also helps with acclimatization at higher elevations.

Lunch and Dinner Options

Lunch and dinner at teahouses combine local Nepali cuisine with familiar Western dishes to ensure variety and comfort throughout the trek.

Local Dishes:

• Dal Bhat served with vegetable curry and pickles

• Momos (steamed or fried)

• Thukpa (hearty noodle soup)

• Sherpa stew or garlic soup

• Vegetable curries served with rice or chapati

Western Options:

• Pasta and macaroni with tomato sauce, cheese, or mixed vegetables

• Pizza – basic thin-crust options at some teahouses

• Spring rolls stuffed with vegetables or meat

• Tibet bread – a local flatbread often eaten as a snack or with meals

Meals are freshly prepared in each teahouse, with ingredients sourced locally. The food is simple, wholesome, and designed to provide energy, warmth, and comfort during high-altitude trekking.

Drinks and Snacks

Hot beverages are widely available, including ginger-lemon-honey tea, masala tea, coffee, hot chocolate, and the local Sherpa specialty, butter tea. Snacks such as nuts, dried fruit, energy bars, and chocolate are essential for providing energy between meals, especially on long trekking days. Trekkers are encouraged to carry extra snacks to maintain energy levels throughout the trail.

Note: Drinks, hot showers, device charging, and Wi-Fi are available at teahouses but are extra and payable locally.

Additional Notes

• Your Adventure Walk Ways trekking package includes all breakfasts, lunches, and dinners during the trek.

• Meals along the trail are prepared fresh daily and reflect Sherpa hospitality, combining local flavors with the needs of high-altitude trekkers.

• Special dietary needs, such as vegan, gluten-free, or other restrictions, can usually be accommodated with advance notice.

• While included meals provide full coverage, additional local government taxes, monastery donations, or entrance fees at cultural sites are extra.

Eating on the Everest Base Camp Trek is not only about sustenance—it is also an experience that connects trekkers with the culture, traditions, and warmth of the local Himalayan communities.

 In a summarized word

Total Food Cost (per person for entire trek)

• Breakfast: 6 USD × 12 days = 72 USD

• Lunch: 8 USD × 12 days = 96 USD

• Dinner: 10 USD × 12 days = 120 USD

 Total: 288 USD per person for all meals during the trek

Breakfast Menu – 6 USD per meal

Breakfast is hearty and energizing to start your trekking day.

Cereals & Porridge:

• Oatmeal, Corn flakes with milk, Muesli with milk, Muesli with apple

• Granola with milk, Oat porridge, Porridge with apple or honey

• Porridge with cinnamon and raisins

Bread & Toasts:

• Toasted bread with honey, jam, or plain

• French toast, Cheese toast, Toast with egg and cheese

Egg Dishes:

• Fried eggs, Plain omelets, Scrambled eggs, Boiled eggs

• Veg omelets, Cheese omelets

Pancakes & Tibetan Bread:

• Pancake with jam or honey, Cinnamon pancake, Apple pancake

• Chocolate pancake, Lemon pancake, Tibetan bread

Hot Drinks:

• Hot water, Black tea, Milk tea, Mint tea, Lemon tea, Ginger lemon tea, Green tea, Masala tea

• Black coffee, Milk coffee, Hot chocolate, Hot lemon, Hot mango juice, Hot orange juice [Client directly pays regarding the menu]

Lunch & Dinner Menu – 8 USD / 10 USD per meal

Meals include both local Nepali dishes and Western options.

Pizza Options:

• Tomato Cheese Pizza, Chicken Pizza, Mushroom Pizza, Mixed Pizza

Noodles & Pasta:

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

• Veg fried pasta, Cheese fried pasta, Pasta with cheese & tomato sauce

Sandwiches (served with chips):

• Grilled cheese tomato sandwich, Grilled tomato egg sandwich

• Grilled tuna & tomato sandwich, Grilled club sandwich

Momos (dumplings):

• Veg momo (fried or steamed), Potato momo, Cheese momo

• Chicken momo, Buff momo

Spaghetti:

• Spaghetti with cheese & tomato sauce, Spaghetti with tomato sauce

• Veg spaghetti with tomato sauce, Spaghetti with tuna, cheese & tomato sauce

Vegetables & Salads:

• Fried vegetables, Boiled vegetables, Veg salad

Rice & Nepali Meals:

• Veg fried rice, Egg fried rice, Cheese fried rice

• Dal Bhat (veg), Dal Bhat (non-veg)

• Rice with chicken curry, Rice with veg curry

Potato Dishes:

• Boiled potatoes, Fried potatoes with fresh veg, Fried potatoes with cheese

• Fried potatoes with cheese & egg, Roast potatoes, Mash potato, Hash brown potato

• Finger chips with egg, Chips

Soups:

• Fresh vegetable soup, Tomato soup, Chicken soup, Garlic soup

• Potato soup, Mushroom soup, Noodle soup

Snacks:

• Papad, Puff corn, Prawn crackers

Desserts:

• Rice pudding, Apple pie, Chocolate pudding, Custard pudding

• Sinkers or Mars pie, Apple pie with custard

Beverages Available on the Trek

Hot Drinks:

• Black tea, Milk tea, Mint tea, Lemon tea, Ginger lemon tea, Green tea, Masala tea

• Black coffee, Milk coffee, Hot chocolate, Hot lemon, Hot mango juice, Hot orange juice

Cold Drinks:

• Mineral water, Ice tea, Can juice

• Coke, Fanta, Sprite, Dew

• Can beer (small & large), Red wine, White wine

Everest Base Camp Trek – 12 Days Cost & Requirements

1. Trek Costs

2. Luggage Limit

• Each porter can carry a maximum 20–21 kg of your luggage.

3. Insurance

• Insurance is included for both guide and porter for the duration of the trek.

4. Permit Fees

5. Trek Requirements

• Physical Fitness: Moderate to high; trekking up to 6–7 hours/day at high altitudes.

• Clothing & Gear: Warm clothing, trekking boots, sleeping bag, trekking poles, water bottle, sun protection.

• Travel Documents: Valid passport, visa for Nepal.

• Health Requirements: Basic health check recommended; travel insurance covering high-altitude trekking is advised.

• Other Recommendations: Sunglasses, gloves, layered clothing, personal medications.

 Food Safety and Hygiene on the Everest Base Camp Trek

Food safety and hygiene are crucial aspects of the Everest Base Camp trek. At high altitudes, your body’s digestion slows down, and your immune system becomes more sensitive, making you more vulnerable to stomach infections or food-related illnesses. A small mistake, like drinking untreated water or eating undercooked food, can cause dehydration, nausea, or even force you to abandon your trek. Understanding how to stay safe while eating along the trail is just as important as your physical preparation.

Most teahouses on the EBC route maintain decent hygiene standards, but conditions are still basic, especially at higher elevations. Always choose busy lodges where food turnover is high, as meals are more likely to be freshly prepared. It’s safer to order popular, freshly cooked dishes such as Dal Bhat, soups, or noodles rather than items that require perishable ingredients like meat or cheese. Avoid raw salads and uncooked vegetables since they may be washed with untreated water. Above Namche Bazaar, it’s best to stick to vegetarian meals because all meat is carried up for several days without refrigeration, increasing the risk of contamination.

Water safety is one of the most important factors in staying healthy during the trek. Tap water and natural streams are not safe to drink, no matter how clean they look. The safest option is boiled water, which is available at most lodges for a small fee. You can also use water purification tablets, iodine drops, or a UV sterilizer like a SteriPEN. Avoid bottled water whenever possible — not only is it expensive, but it also adds to plastic waste along the trail. Refill your reusable bottle with treated or boiled water instead, and never consume ice in drinks, as it’s usually made from untreated sources.

Pay attention to the cleanliness of the dining area and utensils in each lodge. Choose places where food is cooked to order rather than pre-cooked or served buffet-style. Even in clean establishments, personal hygiene is key. Always wash your hands before every meal or use an alcohol-based sanitizer if water isn’t available. Carry a small hand sanitizer, wet wipes, and tissues, as these items are often not provided in teahouses. Using your own utensils or a travel spork is also a good idea if you’re sensitive to sanitation.

It’s best to avoid meat and dairy products at higher altitudes. Meat is often transported without proper refrigeration, and dairy such as yak cheese or milk may be unpasteurized. These can easily cause food poisoning, especially when your body is already under stress from altitude. Vegetarian meals are a much safer and lighter option, and they’re easier to digest at high elevations. Digestion naturally becomes slower in thin air, so eating smaller and more frequent meals helps prevent bloating or stomach discomfort. Avoid greasy or spicy foods and opt for warm liquids like soups, ginger tea, or garlic broth — these not only aid digestion but also help keep you hydrated and warm.

Common foodborne illnesses on the trail include diarrhea, nausea, and dehydration. If you experience any of these symptoms, stay hydrated using oral rehydration salts (ORS) and stick to bland foods such as plain rice, toast, or soup. Avoid alcohol and caffeine until you feel better, and if symptoms persist or worsen, it’s best to rest or even descend to a lower altitude for recovery.

Before starting your trek, pack a few essential hygiene items: a reusable water bottle, water purification tablets, hand sanitizer, wet wipes, ORS packets, and ziplock bags for storing snacks. Always remember to dispose of waste properly — carry used tissues and wrappers back down with you. To minimize environmental impact, use biodegradable soap and avoid buying single-use plastic bottles.

Ultimately, the golden rule for eating in the Himalayas is simple: “Boil it, cook it, peel it — or forget it.” A little awareness and caution can go a long way in keeping you healthy throughout your journey to Everest Base Camp. By eating smart, drinking safe water, and maintaining good hygiene, you’ll give yourself the best chance to enjoy every step of the trek without unnecessary discomfort.

 Additional Tips / Final Notes

Packing Essentials:

• Reusable water bottle, purification tablets, hand sanitizer, wet wipes

• Travel utensils or a spork

• Ziplock bags for snacks

Dietary Options:

• Most teahouses accommodate vegetarian, vegan, or gluten-free meals

• Snacks are recommended for energy between meals

Eco-Friendly Practices:

• Avoid single-use plastics

• Carry waste back down

• Use biodegradable soap

• Support local businesses by eating at busy teahouses

General Advice:

• Drink warm liquids to stay hydrated

• Enjoy local flavors and Sherpa hospitality

• Follow hygiene and safety practices for a safe trek

 Summary

Eating on the Everest Base Camp trek is more than sustenance—it’s a cultural experience. Dal Bhat, momos, thukpa, and Sherpa stew not only energize trekkers but also connect them to the Himalayan culture. By following food safety, hygiene, and eco-friendly practices, you ensure a memorable and healthy trekking experience.