The EBC Trek is not just a single experience of a mountain - it is a fantastic gastronomic adventure through the Himalayas as well. From trekking through lush pine forests, remote Sherpa villages, or high-altitude alpine meadows, food that you eat will be your energy, nutrition, and sometimes even a local cultural experience.
This article has it all regarding meals on the Everest Base Camp Trek - what to eat, quality, cost, hygiene, variety of diet, and expert tip on how to eat well and trek well.
Why Meals Matter on the EBC Trek
Everest Base Camp trek is 12-14 days long, and you'll be walking for hours each day at high altitude. Thin air and rough trails cause your body to burn an enormous amount of calories. That's why you have to eat enough food, and eat the right kind of food, for health, strength, and acclimatization to height.
Fortunately, within the EBC region, there is a wide network of lodges and teahouses, with warm, cooked meals - including at 5,000 meters!
Dal Bhat: The Super Fuel of Trekkers
The trekking standard meal is Dal Bhat and nobody is joking when the locals use the phrase, "Dal Bhat power, 24 hour."
What does a standard Dal Bhat meal consist of?
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Steamed rice (bhat)
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Lentil soup (dal)
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Seasonal vegetables (e.g., potatoes, spinach, cabbage)
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Pickle (achar)
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Occasionally meat (chicken, lower altitudes)
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Papad and salad (in some teahouses)
Most teahouses offer free refills - a huge plus when you’re calorie-starved and tired.
Nutritional bonus: High in carbs, moderate in protein, and easy to digest.
Breakfast Options: Comfort Meets Energy
You’ll need a hearty breakfast before heading out on the trail each morning. Fortunately, the menus are familiar, comforting, and filling.
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Common breakfast items include:
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Tibetan bread with jam or honey
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Pancakes (banana, apple, or chocolate)
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Porridge (oats, rice, cornflakes)
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Toast and eggs or peanut butter
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Muesli or cornflakes with milk
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Chapati with curry or honey
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Tea, coffee, hot lemon, or ginger honey tea
Tip: Have the local Sherpa tea (milk tea with salt and butter) at least once!
Lunch & Dinner: Intimate Foods with a Nepali Touch
Though Dal Bhat rules the lunch table, the EBC trail surprises with fairly varied options that incorporate local and international flavors.
Top dishes for lunch/dinner are:
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Momos (dumplings) - vegetable, cheese, or meat filling
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Chowmein - noodle stir-fry
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Thukpa - thick noodle soup
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Fried rice - egg, vegetable, or meat
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Pasta/spaghetti - tomato or cheese sauce
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Pizza - available in larger villages like Namche
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Burgers - plain ones (veggie, cheese, or yak meat)
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Sherpa stew (Shyakpa) - thick, local meat and noodle soup
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Potato dishes - boiled, fried, mashed, or curried
In villages like Namche Bazaar, Tengboche, or Lobuche, you can find more variety compared to lodges that are higher and further away like Gorakshep.
Hot Drinks and Liquids
There is always drinking required during high-altitude trekking and it doesn't always mean water only. There is a wide range of hot drinks available to keep you hydrated and warm.
Most common drinks on the EBC trek:
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Ginger lemon honey tea
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Masala chai (spiced tea)
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Black/green tea
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Coffee (instant or brewed in larger lodges)
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Hot chocolate
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Herbal tea (mint, chamomile, etc.)
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Garlic soup (helps in acclimatization!)
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Water: Bottled water available but expensive (up to $4-5 per liter in Gorakshep).
Better option: Use the bottle and fill it with boiled water (available at teahouses) or use water purification tablets/filter.
Food Safety & Smart Eating Tips
Is the food safe on the EBC trek?
Yes, general food safety is fine. Teahouses are experienced in serving trekkers and use boiled or filtered water. But to avoid stomach issues:
Tips to eat safely:
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Stick with fresh and hot meals
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Avoid raw salads and raw dairy
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Avoid meat after Namche - supply chains can't guarantee freshness
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Use your own utensils or clean before use
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Bring some ORS sachets or digestive tablets just in case
Meal Costs: Budget to Expect
Prices go up with elevation because everything is transported by porters, mules, or helicopters.
|
Elevation |
Dal Bhat |
Breakfast |
Hot Drink |
|---|---|---|---|
|
Lukla/Phakding |
$4-5 |
$3-4 |
$1.5-2 |
|
Namche Bazaar |
$5-6 |
$4-5 |
$2-3 |
|
Tengboche/Pheriche |
$6-7 |
$5 |
$2-3 |
|
Lobuche/Gorakshep |
$7-8 |
$5-6 |
$3-4 |
Snacks like chocolate bars, energy bars, and chips also double in price as you go higher.
What to Bring with You (Meal Supplements)
You don't have to bring much food because the teahouses bring what you need. But you may want to pack:
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Trail mix or energy bars
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Dried fruits and nuts
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Instant soup or noodles
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Re-usable water bottle + filter
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Electrolyte or hydration tablets
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Small jar of peanut butter to give an energy boost
Vegetarian and Special Diets
Vegetarian or vegan is fantastic news. Most lodges offer vegetarian alternatives for each meal.
Veg-friendly dishes are:
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Veg Dal Bhat
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Veg noodle soup
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Potato based dishes
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Veg momos
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Chapati with curry
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Oatmeal and porridge
Vegan or gluten-free? Inform your guide or the staff at the teahouse in advance. Some will be able to accommodate but choice is limited.
Daily Meal Routine on the Trail
This is your meal routine usually:
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6:30-8:00 AM - Breakfast
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12:00-1:00 PM - Lunch (on the trail)
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6:00-7:00 PM - Dinner (at your teahouse)
Dinner is usually pre-ordered in most teahouses. You need to order your meal upon arrival.
Final Thoughts: Meals Are More Than Food
Food is not only a source of fuel - it becomes a daily ritual of comfort, warmth, and interaction on the Everest Base Camp trek. Sitting by the stove in a teahouse, sipping ginger tea while chatting with other trekkers from around the world, is a memory you’ll carry long after the trek ends.
From nourishing Dal Bhat to momos and masala tea, you'll dine well and you'll dine often on this legendary Himalayan trek.
Ready to Trek to Everest Base Camp with Yummy, Safe, and Comforting Food?
Leave the nitty-gritty details - including accommodation and delicious local food, to Best Heritage Tour, so that you can relax and enjoy the experience.
Phone/WhatsApp/Viber: +977-9851149197
Email: info@bestheritagetour.com / bestheritagetour@gmail.com
Website: www.bestheritagetour.com
Office: Thamel Marg, Kathmandu, Nepal
Author: Best Heritage Tour
Date: 14th August, 2025
