Food on Nepal Treks: What You Eat in Teahouses From Lukla to Everest

Food on Nepal Treks: What You Eat in Teahouses From Lukla to Everest Base Camp

By Shreejan Simkhada, CEO of The Everest Holiday

One question we get surprisingly often: "What will I eat for 12 days?" The answer: better than you expect. Nepal teahouse food is simple, hearty, and designed to fuel you through 6-8 hours of walking at altitude.

The King: Dal Bhat

Rice, lentil soup, vegetable curry, pickles, and papad. This is what 90% of trekkers eat for lunch and dinner. Why? Because it comes with unlimited refills. All-you-can-eat for NPR 500-900 ($4-7). Your guides eat it. Your porters eat it. Sherpas have been eating it for centuries. It works.

Our guide Manoj says: "Dal bhat power, 24 hour." This is not a joke — it is the most efficient trekking fuel in the Himalayas. Complex carbs, protein from lentils, vitamins from vegetables. Eat it twice a day and you will have energy.

Typical Teahouse Menu

Breakfast (NPR 300-600 / $2.50-5)

• Tibetan bread with honey or jam
• Porridge (oat or rice)
• Pancakes (plain, apple, or honey)
• Eggs (fried, scrambled, or omelette)
• Toast with peanut butter
• Tea, coffee, or hot chocolate

Lunch and Dinner (NPR 500-1,000 / $4-8)

• Dal bhat (rice and lentil curry) — unlimited refills
• Fried rice or noodles (veg or egg)
• Momos (steamed dumplings — veg or chicken)
• Pizza (surprisingly good at some lodges)
• Pasta with tomato sauce
• Soup (garlic, tomato, mushroom, or mixed veg)
• Spring rolls

Snacks and Drinks

• Tea: NPR 80-200 ($0.60-1.50) — get cheaper as you go lower, expensive higher
• Garlic soup: NPR 200-400 — locals swear it helps with altitude. The science is unclear but it tastes good
• Snickers/Mars bars: NPR 150-400 depending on altitude
• Beer: NPR 500-1,000 — tempting but avoid above 3,500m (dehydrates you)

Food Quality by Altitude

At Gorak Shep (5,164m), do not expect culinary excellence. The kitchen is running on limited fuel, limited water, and limited ingredients — everything was carried up on someone's back. Eat for energy, not flavour.

Dietary Requirements

• Vegetarian: Easy — most teahouse menus are 70% vegetarian
• Vegan: Possible with some planning — dal bhat without dairy, fried rice, noodles, vegetables. Tell your guide in advance
• Gluten-free: Challenging but possible — rice-based meals, potatoes, eggs. Limited above Namche
• Allergies: Inform your guide before the trek. Teahouse kitchens are small and cross-contamination is possible

Hydration — More Important Than Food

Drink 3-4 litres per day. Dehydration at altitude mimics and worsens altitude sickness symptoms. Options:

• Boiled water: ask teahouses to boil water (NPR 100-200 per litre)
• Purification tablets: cheapest option, bring from home
• SteriPen UV purifier: works fast, no chemical taste
• Bottled water: NPR 150-500 per litre (expensive at altitude, creates plastic waste)

Our Standard and Premium packages include water on the trek — you do not need to buy it.

Pro Tips From Our Kitchen

• Order dal bhat — it is always freshly made and you get unlimited refills
• Avoid meat above 4,000m — no refrigeration means higher food poisoning risk
• Garlic soup for altitude — whether it works scientifically or not, it is warm, tasty, and hydrating
• Eat even when not hungry — your body needs fuel. Skipping meals makes altitude worse
• Bring your own snacks from Kathmandu — trail mix, energy bars, dried fruit. Cheaper than buying on trail

All meals are included in our trek packages. www.theeverestholiday.com | WhatsApp: +977 9810351300

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