A complete guide to nutrition on the Camino de Santiago, from breakfast to dinner

Things are not so different between France and Spain...

On both sides, you'll find hostels without kitchens that prohibit eating in the accommodation because there's a restaurant right next door (often owned by the hostel owner or their cousin...). Sometimes, there are no shops around or it's a public holiday... (e.g., St. John's Day on June 24th in Spain).

In Spain, especially on the Camino Frances (and sometimes on the Northern Way)

In Spain, and particularly on the Camino Francés, you can be sure that where there's a hostel, there's often a restaurant (even in the ruins of Foncébadon, to give you an idea!). Until last year, 2024, even in small hamlets with only 20 houses, like in **La Faba** (before the ascent to O Cebreiro), you'd find a convenience store open, for example, from 5 pm to 8 pm. The Spanish have understood that pilgrims are a source of revenue... On the other hand, finding a starter, main course, and dessert with wine for 12 € is rare in France... Perhaps today, in 2025, prices will be slightly higher (everything increases!).

If you like sweetening your tea or coffee, grab a can of sweetened condensed milk. (Another 200g for your pack, ouch!). It keeps for ages, but like butter or chocolate, it's best chilled. And hey, it makes a great dessert on bread if you're feeling fancy. You can also get those little individual servings.

For some, sugar will be essential. It's rarely found in albergue kitchens (although salt is more common). You can bring individual packets, or more conveniently, natural sweetener tablets (like Stevia). A tiny box contains over 40 servings and weighs almost nothing.

The rest is up to individual preferences. However, consider bringing granola bars or dried fruit (although slightly heavier than bars). An apple or a banana is a minimum. During a hike, it's important to not only drink but also eat throughout the day. This is where a guide like Miam-Miam Dodo is valuable as it also indicates (for small villages) the main shops and restaurants. This allows you to plan your supplies for the next stage of the journey.

For dinner, a packet of pasta (100g per person) is a good compromise. It's lightweight (dry weight to cooked weight ratio) and, with a bit of bread, will satisfy your hunger (provided you have cooking facilities). You could also bring a tin of pâté (either traditional, vegetable-based, or salmon, depending on your diet). Again, with bread, it's a lifesaver.

Expect to carry an additional 500 grams to 1 kilogram (1.1 to 2.2 pounds) in your pack, just for emergency food supplies.

Don't forget your water bottle. It's most efficient to wear it on your belt (less weight on your shoulders). Avoid using plastic mineral water bottles as they are not designed for this purpose. Water heats up quickly, especially in the sun (even in spring, it can get very hot).

Zéfal water bottles have been around for years and have proven their worth. Lightweight, insulated, and made of BPA-free polypropylene, water stays fresh for longer (Artica model). The wide opening makes filling and cleaning easy, and you can drink while walking (with the spout) or like a glass by unscrewing the cap. We've tried it and love it, so we highly recommend it! However, you can find a similar bottle from another brand at your local sports store.