Eating well on the Camino de Santiago

Breakfast: starting the day right

Never leave without breakfast. A good pilgrim breakfast includes complex carbohydrates for sustained energy: wholemeal bread with olive oil or butter, fruit, nuts and coffee. Many albergues offer basic breakfast for 3-5 euros. If you leave very early and the bar has not opened yet, carry nuts and energy bars in your pack for the first kilometres.

Avoid overly sweet breakfasts: a sugar spike followed by a crash mid-morning is the last thing you need going uphill.

During the walk

Constant hydration: drink before you feel thirsty. Carry at least one litre of water and refill at Camino fountains (most are marked as drinkable). In summer you will need more. Add a pinch of salt or mineral salt tablets if you sweat heavily.

For lunch, take advantage of the pilgrim menus offered by many bars and restaurants for 10-13 euros: starter, main course, dessert, bread and a drink. They are generous, home-cooked and an excellent way to try local cuisine. If you prefer to save, buy from supermarkets and make sandwiches.

Dinner and recovery

Dinner is recovery time. Prioritise protein (pulses, fish, eggs, meat) to repair muscles, along with vegetables and some carbs. Many albergues have communal kitchens where you can prepare pasta, salads or omelettes. Communal dinners among pilgrims are one of the best memories of the Camino: costs, cooking and stories of the day are shared.