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Foods in Everest

    The Everest Base Camp Trek is well-known around the world as one of the most magnificent and adventurous trekking adventures on the planet. It involves both physical and mental obstacles. The trekking experience requires trekkers to acclimate to high altitude circumstances, adjust to mountain lodgings, and, of course, travel for extended hours during the day going from one destination to the next. While the Everest Base Camp Trek is one of the most magnificent trekking adventures available, it does bring certain obstacles that push individuals out of their comfort zone. We will talk about the cuisine while trekking to Everest Base Camp in this section.

    The Everest Base Camp Trek is always tough and exciting. It requires moderate physical stamina and a solid plan to complete the hike successfully. Furthermore, the food at Everest Base Camp is quite important. Food is essential for energy and sustenance throughout the long and arduous hike. If you are considering an Everest Base Camp Trek, you should be aware of the Everest Base Camp cuisine available in this region, as well as what to eat and what to avoid in the tea houses along the Everest Base Camp Trail.

    In the Everest Region, there are several tea houses and lodges that offer pleasant lodging and a variety of sanitary foods. At tourist destinations such as Lukla and Namche, they even provide world food prepared by skilled chefs. However, when choosing meals for the Everest Base Camp Trek, keep your diet in mind. Try the traditional, flavorful, and filling Nepali dal-bhat, which will keep you going for 6-7 hours if you have a lengthy journey after breakfast and lunch.



    While hiking, breakfast is served at the lodges and guesthouses. Breakfast is often provided at 8 or 9 a.m., allowing you to be ready for the walk to begin around 10 a.m. It is advisable to begin breakfast with a significant intake of water. Tea is offered at the guesthouses and is a superb way to warm up your body in the morning. Many hikers choose to bring their own tea bags or their favorite brand of coffee with them on their adventure. Oatmeals and toast with jam, honey, or butter are other excellent choices for breakfast. Chapatti Roti are also delicious with omelets. Breakfast options include pancakes and eggs prepared in a variety of ways, as well as fruit juice. A healthy serving of oatmeal for breakfast replenishes your body for a longer period of time and also results in a larger level of glucose in your bloodstream, resulting in energy.      



    Lunch and dinner options on the Everest Base Camp Trek range from simple snacks like Tibetan bread with jam to various vegetable and meat soups, sandwiches, dumplings with both vegetarian and non-vegetarian filling, pasta dishes, and pizza. But nothing tops the nutritive value and enthusiasm supplied by Dal Bhat. During the journey, rice with vegetable curry, lentils, and beans is a magnificent lunch. Garlic soups can also help with altitude sickness. 



    Trekkers frequently experience a loss of appetite while walking at high altitudes. However, even if you lose your appetite, it is critical to keep your stomach full to avoid altitude sickness and maintain your body healthy. Dinner menus are identical to lunch menus, and selecting a filling food for the night is a healthy affair of local dumplings, noodles, pasta, spaghetti, or oatmeal. Again, rice and vegetables reign supreme in terms of healthy meals when trekking. As the sun sets quickly in the mountains, trekkers congregate around dinner tables after their meals and spend the rest of the time before bed sipping beer and tea and conversing. 

    Drinking-Water in Everest 

    According to an exit survey at Kathmandu International Airport, 68 percent of individuals had diarrhea. Here are some precautions you may take to avoid becoming one of them:

    • Bottled water– While handy, they are not quality tested and are not ecologically friendly. Furthermore, the Khumbu local administration has prohibited the use of plastic bottles in the Everest region starting January 2020. Bring Your Own Bottles and be a hero. Simply ensure that it can withstand hot water.
    • Boiling water is the most secure and convenient method. Most lodges provide it, and it is excellent for keeping warm in the winter. Prices range between NPR 50 and 120 per cup, and between NPR 300 and 1200 for a huge pot (in Gorakshep). Although cold untreated tap water is free, it is not advised.
    • SteriPEN– Using UV technology, this simple and efficient solution destroys 99.9% of bacteria, viruses, and protozoa, allowing tap water to be readily converted into drinking water. Read the instructions attentively and use the pen for the specified amount of time.
    • Water purification pills or chemicals such as chlorine dioxide are also regularly utilized. They are lightweight and affordable to purchase. They are, however, less efficient than UV filters or heated water and take many hours to take action.
    • LifeStraw and iodine-based therapies are also available, although they have downsides. More information regarding water safety in Nepal and diarrhea may be found here.

    Cost of Food in Everest 

    Food is not something you should skimp on your Everest Base Camp Trek. There is a range of alternatives available, including traditional Nepali dal-bhat, soups, snacks, momos, and fried rice, as well as Chinese and continental cuisines such as noodles, spaghetti, spring rolls, and steak.

    Food prices rise with altitude (which is unsurprising), as everything must be hauled by porters, mules, yaks, or helicopters after being flown into Lukla from Kathmandu. Surprisingly, even at the highest point of the trip, Gorakshep, the meal selections are not restricted.

    You may budget USD 25-30 each day for meals and beverages. This includes a light breakfast, a good lunch, supper with soup, hot beverages, and water. Prices can be reduced by a few dollars if you are cautious. Another thing to keep in mind is that the menu pricing do not alter with the seasons.

    If you wish to eat outside of the lodges, Lukla and Namche Bazaar both feature bakeries, pizza joints, and steak and burger joints. There are further bakeries in Tengboche, Dingboche, Pheriche, and Lobuche.

    If you are a vegan, you may be confident that you will easily complete the Everest Base Camp Trek. The growing number of vegans, hotels, and eateries (in Lukla and Namche Bazaar) now provide vegan alternatives to hikers.


    Vegan Diet on the Everest 

    Breakfast favorites include Chapati, Oat porridge, and fried or mashed potatoes. There are several alternatives for lunch and dinner. 'Dal Bhat,' Nepalese staple meal consisting of cooked rice, boiled lentils, vegetable curries, and pickles, might be your closest buddy on the trails. It's full, healthful, and delicious. There are also healthy soups of various types, fried rice, soup and fried veg noodles, potatoes, veg momos, veg spaghetti with tomato sauce, and so on.

    For breakfast, try Tsampa or Tibetan Bread, followed by Veg Shakpa (Sherpa Stew), Veg Thukpa (noodle soup), Riki Kur (potato pancakes), Tmomo, and Rildhuk (soup with potato lumps).

    Tips: Always ask hotel staff to prepare a meal on the menu without dairy or meat, and they will cook it for you. Snacks can be brought from your own country because possibilities in Nepal may be limited.

    Food Tips during Everest Base Camp Trek:

    Soupy meals, such as noodles, soups, and stews, are ideal for high-altitude consumption.  The normal meal number is three (breakfast, lunch, and supper), plus snacking as desired. So, don't overeat because it could be tough to move with a heavy stomach. You may also feel tired and have stomach pains if you have a heavy stomach. Throughout the path, instant coffee is readily accessible. However, it is advised that you limit your caffeine intake. Hot liquids such as tea, honey lemon, hot orange, hot mango, and so on can be used in place of coffee.

    At higher elevations, alcohol use can have major health consequences. As a result, you should abstain from alcoholic beverages. Nonetheless, you may always party in Lukla at the end of your journey. So, satisfy your appetite till then!

    Because of the height, you are less likely to get thirsty. It is, nevertheless, vital to consume enough water. You should drink 3-4 liters of fluids every day, which includes water, soup, and tea.

    Because you will require a lot of energy when hiking, you should eat carbohydrates-rich foods such as oatmeal, rice, pasta, and so on. To keep your diet balanced, you should eat protein-rich meals like eggs and lentils, as well as vitamin-rich foods like fresh vegetables and fruits. You can also take dietary supplements if they are an important component of your diet.

    Despite its high nutritional value, eating meat on the walk is not advised. Slaughtering is prohibited in the region because of religious beliefs. As a result, all beef is transported from Kathmandu or a lower altitude to Lukla and then carried to its destination by zokyos or porters without refrigeration. The meat loses its freshness and gets unsanitary throughout this procedure.

    Eat at crowded teahouses to assure the freshness of meals because they are more likely to have food with a shorter storage life.

    Avoid junk food and greasy meals as much as possible because they are difficult to digest. Bring dried fruits, nuts, energy bars, and chocolates with you. They will continually replenish your energy reserves during critical times.

    Personal hygiene is critical. Wash your hands or use hand sanitizers as often as feasible. Washing your hands may not always be possible, so have a hand sanitizer on hand!

    What type of food is served in the Everest Region’s tea houses?

    Because the terrain is distant and all food must be hiked up to the numerous communities, most meals consist of non-perishable items — cereals, rice, and grains are the mainstays of most recipes. Dal, a prepared lentil soup, is the most typical accompaniment to the basic grain. This, together with steamed rice, makes Nepal's most renowned meal, Dal bhat, which can be found at every tea shop.

    Other meals on the menu are usually variations on dal bhat with a different basic side or a soup made from other vegetables. You'll quickly notice that the variety of food available is really restricted!


    Should you eat Meat along the Everest Trek?

    We strongly advise trekkers not to consume beef during the Everest Base Camp Trek. Sherpa tradition prohibits the hunting or butchering of animals in the Khumbu Region, therefore meat must be imported from Kathmandu or settlements below Lukla. Needless to add, the meat is transported unrefrigerated on the backs of porters or mules for several days.


    Bringing your Own Food / Cooking your Own Meals

    In practice, there is no necessity. The Everest Base Camp Journey is the most pleasant trek, with tea houses located along the route. Only a few groups continue to camp.

    Furthermore, it is hotel policy that hikers must eat at the hotel. If they choose, hotels will charge them USD 15-20 for the same rooms instead of USD 5. Of course, this regulation only applies to breakfast and supper.

    In some extreme cases, such as if you are on a limited diet or have health problems, you can explain your position to the hotels. Lodges may price you more, but you will be able to cook your own supper. Even yet, hotels sell drinks and hot water, so no one is angry.

    Altitude Sickness and Food


    Food and drinks also help with performance at high elevations. Here are some things to bear in mind.

     Consume more carbohydrates– Carbohydrates demand less oxygen for metabolism, prevent low blood sugar levels, and lessen tiredness. As a result, you should consume high-carbohydrate foods such as energy bars, oats, rice, pasta, sports drinks, whole wheat foods, dry fruits, and nuts.

    Hydration drinks– Higher elevations cause dehydration, which can increase tiredness and raise the risk of frostbite and altitude sickness. So there's no replacement for drinking 4 liters of liquids every day to keep hydrated. If you don't enjoy drinking water all the time, you can combine ORS or drink other warm liquids like soup, juice, or tea.

    Garlic soup: While there is no science to back it up, garlic soup is the Sherpa cure for altitude sickness.If nothing more, garlic soup with hot water and necessary minerals, both of which are beneficial to acclimatization!

    Beetroot and other nitrate-rich foods: These have been known to aid with acclimatization, so eat them if you can.

    Avoid consuming alcohol and caffeine.

    Dehydration, which is a risk factor for altitude illnesses, can be caused by both alcohol and caffeine. As a result, it is best to avoid both on your journey up.

    How fresh is the food on Everest, in general?

    Because of the region's remoteness and restricted access, the freshness of all food in the Everest region will never be exceptional. One typical criticism among trekkers is that the food was not as fresh as they would have wanted, although this is unavoidable and part of the experience of hiking in the Himalayas.

    Staying at tea shops that are popular or appear bustling and packed is one method to ensure you are getting fresh food. They generally have the most individuals and hence have meals brought to their doors most frequently.


    Will there be fish, eggs, and fruit on Everest?

    Seafood is scarce on the walk, and it's easy to see why! Your tea shop may provide a cooked breakfast with eggs and hash browns if you're lucky, but this cannot be guaranteed. Porridge, cereal, and toast are more dependable morning options.

    Fruit does not grow at such high altitudes, thus there will be little in the fresh fruit dish. Vegetables are more frequent, with the majority of meals at tea houses being vegetarian. However, the diversity of vegetables is hardly world-class — lentils and green vegetables such as spinach are popular.

    What can I drink while on the Everest trek?

    If you are hiking with a tour operator, filtered water will be provided for the duration of the walk; however, bottled water may be purchased at most tea houses and other small stores along the way. The tea houses will collect water from a nearby creek, which will then be boiled and used to brew tea, coffee, and other dishes.


    Bring some water purification tablets with you if you're not comfortable drinking boiling water from the streams. It is not advisable to drink tap water without first boiling it, especially for foreign visitors visiting Nepal.

    Staying hydrated is critical at altitude, therefore we recommend consuming 3 to 4 litres of water each day. This can include bottled water, tea, and soup. Bring your own tea bags, as tea businesses only supply one bag per tea kettle — a farce, to be honest!


    How many meals get served in a day?

    Every day, the trekkers will be served three sit-down meals. Breakfast options include bread, tea, eggs, and porridge. It is served at 8 a.m., making it excellent for an early morning hike. Trekkers can stop for lunch at numerous tea cafes along the path. A common lunch dish is Dal Bhat, which comprises rice, dal (pulses), lentils, spinach, gundruk, beef, and other ingredients.

    Garlic soup is an excellent food for combating altitude sickness in the high altitude zone. Dinner is also provided in the dining area, around a huge stove, in the company of other hikers. Dal Bhat is served twice a day, whereas hot soup is eaten immediately before bed. Tea bags, milk powders, granola bars, protein bars, energy drinks, and other short hiking foods can be carried by trekkers.

    Popular Food on the Everest Base Camp Trek


    Dal Bhat

    Dal Bhat is a popular meal offered in the majority of the tea shops along the path. Steamed white rice, lentils, veggies, spinach, pickles, gundruk, and other dishes will be provided. During the Everest base camp walk, Dal Bhat is a healthy meal that delivers quick energy.


    Yak meat

    Yak meat is both tasty and healthful. The local guide will assist you in determining the freshness of the meat. The yak meat steak is accompanied by cheese. It will supply you with adequate protein for your high-altitude adventure.


    Garlic soup

    On the Everest Base Camp Trek, garlic soup is a popular dish. This soup can be had at various periods throughout the journey as well as before going to bed. It will assist you in dealing with altitude sickness in the area.


    Chinese cuisine

    Chinese cuisine is simple to prepare and popular at tea houses. Momo and chow mein are also offered at the teahouses. If you are weary of the traditional Dal Bhat, try these dishes.


    Shakpa/ Syakpa

    Shakpa, often known as Sherpa stew, is a soupy noodle meal popular among Sherpas. The stew's handmade noodles might be wide and thick or chopped flat into squares. This soupy stew contains dried or fresh meat (yak or sheep) and any locally cultivated vegetables such as spring onion, potato, spinach, and carrots. You can season with salt and spices to taste. Shakpa is prepared differently in each family.



    Tsampa is a traditional Tibetan dish that Sherpas have eaten since their arrival in Tibet five centuries ago. It is made with locally roasted barley flour and is simple to produce. Tsampa makes sense in these frigid alpine areas since it is nourishing and satisfying. Tsampa powder can be eaten dry or made into porridge (Cham-dur) by adding salt, butter, and tea, milk, or hot water.



    Rildhuk is a favorite summer Sherpa snack since it is light and not intended to keep the body warm. It is essentially a soup made with mashed potato chunks, the flavor of which is heightened with fried onion, garlic, chiles, and tomatoes.


    Su Chya (Butter Tea)

    Let's go to the drink now. Butter tea, sometimes known as salt tea, is a popular beverage throughout the Himalayan region, including Tibet, Nepal, India, and Bhutan. Tea leaves were traditionally cooked in water, then placed into a wooden butter churn with butter and salt before being transferred to copper pots to reheat. Nowadays, however, any vessel may be used to make tea.

    Food at Various Places Along the Everest Base Camp Trek

    This Everest Base Camp trek food guide will provide you with an overview of the meal alternatives available on the expedition.



    You will spend a few days in Kathmandu before beginning your journey to Everest Base Camp. Kathmandu has a wide selection of housing options, from expensive five-star hotels to affordable accommodations. These lodging establishments provide a diverse selection of cuisines at varying prices.


    Furthermore, in and around Kathmandu, there are several hotels, restaurants, pubs, and cafés serving western and other foreign cuisines. Thamel is a tourist hotspot with a lively vibe. After finishing the hike, you may have a celebratory supper in Kathmandu.



    Lukla is the entry point to the Everest area. This breathtaking hike takes you through the villages of Phakding and Namche. There are several hotels, guest rooms, and lodges in Lukla. Hotels and lodges are more expensive than teahouses.


    Furthermore, Lukla has greater food facilities due to its direct supply. The Nepali and western meals served along the walk are both good. When compared to Kathmandu, food prices are greater. This is due to the fact that all of the food items must be flown to Lukla by plane.



    Phakding is our next stop after arriving in Lukla through the Dudh Koshi river valley. The town is located just north of Lukla and south of Monjo.


    On both banks of the picturesque Dudh Koshi river, Phakding features a plethora of hotels, lodges, and guest homes. There are also some premium lodgings in the settlement. The meal options are also the same as in Lukla.



    Namche Bazaar is a well-known Sherpa settlement in the Khumbu area. It is a fantastic beautiful acclimatization site with several tourist attractions. Many trekkers and climbers also spend a few days in Namche acclimatizing to the high altitude weather and circumstances.


    Namche offers a broad selection of housing options, from modest teahouses to luxurious hotels. Namche boasts several luxurious amenities that are not seen in other Everest Base Camp villages. There are restaurants, taverns, hotels, cafés, and other establishments. Namche's hotel facilities provide a variety of food options at varied costs.

    Furthermore, meat goods are accessible in Namche, and you should avoid eating meat outside of Namche. Namche is the trail's final stop with good refrigeration. The high altitude community also has a bakery where you can get tasty freshly baked goods.



    Tengboche is a lovely village known for its holy Tengboche monastery. It is the Khumbu region's largest monastery. Tengboche has a few hotels and tea houses. The tea houses are simple, with twin beds.

    In addition, several of the teahouses in the area include adjoining restrooms, toilets, and hot showers. Tengboche's meal menu is severely reduced. Tengboche has a bakery where you may indulge in freshly baked goods.



    Dingboche is a beautiful Sherpa settlement where many trekkers stop for acclimatization on their way to Everest Base Camp. There are several tea houses and hotels that offer minimal amenities.


    Furthermore, the eating facilities are inadequate and are getting smaller in Dingboche. The main cuisine of "dal bhat" is available in the basic eating facilities. The substantial supper will provide you with adequate energy for the hike.



    Lobuche is a lovely town where we will spend the night before heading to Everest Base Camp. During high seasons, the town has a limited number of teahouses that must be reserved in advance. The menu has a limited selection of meals. However, the cuisine at the local teahouses is prepared with great care and is pretty good.



    Gorakshep is the final station before arriving at Everest Base Camp. It also serves as the starting point for the Kala Patthar and the old Everest Base Camp. There are a few simple tea shops for lodging. As a result, during peak seasons, it can become rather busy, and you may have to share a room or sleep in the corridor.

    However, you will benefit from the nice heating from the kitchen in the hall, as well as the opportunity to interact. As the highest point among the teahouses, the culinary facilities in Gorak shep are modest. The minimal food selection includes basic dal bhat.

    Final Thoughts

    Finally, eating healthily isn't enough to keep you safe on your journey. Aside from that, you should practice basic hygiene, such as washing your hands frequently or using hand sanitizer.

    The Everest Base Camp walk is an exciting trip in the foothills of the world's highest peak, Mt Everest (8848 m). Along the way, you will stay at small teahouses and have excellent meals. During high seasons, lodgings fill up quickly.

    Trekking is an enjoyable exercise that should be done with proper nutrition and a healthy lifestyle before, during, and after the activity. Also, make sure to prepare for the journey by developing a good eating habit.

    To avoid any inconvenience, you should pre-book all of your lodging and dining options. This way, you may obtain amazing bargains on lodgings and food along the path, and you can relax and enjoy the journey. I hope the information in this guide has helped you learn more about the meals on the Everest Base Camp trip.