Backpacking

More than perhaps any other outdoor activity, backpacking rewards the efficient packer and punishes the overpacker. After all, you will have to live with and carry every decision you make. This list is focused on a three-season, three to five day outing, but when packing always plan against the highest high and the lowest low temperatures you'll encounter. It'll protect you from spending a miserably cold night out in the woods, give you a bit more of that oh-so-precious pack space, and save your back.

It's also good to compartmentalize when packing by putting similar items in individual bags. Keeping all your food in one place will save your from leaving an errant energy bar behind when prepping your bear bag (to say nothing of preventing a bear mauling), and putting things like flashlights, matches, and your multi-tool together will help you quickly locate what you need. Also, let things do double duty. For example, a sleeping bag stuff sack or tent sack can make the perfect bear bag.

Packing List

Basic Items

Backpack (3,000 to 5,000 cubic inches)
Sleeping bag (rated to 20 to 50F)
Sleeping pad
Tent

Food and Drink

2 one-liter water bottles
Hydration pack (like Camelbak) (optional)
Water purification (filter, iodine, or bleach)
Stove and fuel
Pot/pan with lid
Waterproof matches and lighter
Cup or mug
Lightweight bowl and spoon
Multi-tool or utility knife
Small cloth for cleaning pots

Clothing

Trail-Running shoes or hiking boots (broken in)
Sandals or lightweight camp shoes
Wool socks
Sock liners (optional)
Synthetic long-underwear bottoms and tops (colder weather)
Synthetic shorts or convertible pants
Underwear
Synthetic/wicking t-shirt
Poncho or rain/wind jacket and pants
Wool or fleece jacket or vest (if warmer)
Wool or fleece hat (optional)
Wool/fleece gloves or mittens (for colder weather)
Bandana
Gaiters (optional)

Misc

Directions, trail map, or guidebook
Headlamp
Toilet paper in Ziploc bag
Plastic trowel
Extra Ziplock style bags
Lip balm
Sunscreen
Hand sanitizer
Toothbrush and paste
First-aid kit (bandages, aspirin, antiseptic wipes, poison ivy treatment, moleskin, tweezers)
Pack rain cover or garbage bag (or use your poncho)
Bear-bagging cord

Optional Items

Trekking poles or walking stick
Sun/rain hat
Sunglasses
Journal & pen
Camera, film
Ground cloth
Duct tape
Watch
Whistle
Small Strainer (for filtering food particles while cleaning dishes)
Contact lens wearers: bring solution and back-up glasses

Food Thoughts

Fluids

Instant drink mix (sugar or sugar free). I like Tang and Gatorade packets. Sometime I have to repackage the Tang into my own travel containers (or in baggies premeasured for 32oz which is the size of my water bottle)

Breakfast

Instant cereals like Oatmeal or Grits. The "just add boiling water" type

Lunch/Snacks

Energy bars
Gorp (Good Ol' Raisins and Peanuts . also called trail mix)
Beef Jerky
Summer Sausage
Dried fruit
Slim Jims
Pita Bred

Dinner

Instant soups . Chicken noodle, Cream of Chicken, Pea Soup
Chicken or Tuna in vacuum sealed pouch
Freeze-dried meals (Mountain House, Alpine Aire, Backpackers Pantry, .)
Rice (precooked and vacuum sealed kind)
Instant Mash Potatoes (pre mix with instant milk at home . don.t take milk)
Instant Ramen Noodles
MRE (Army rations called .Meal Ready Eat.)
Refried Beans
Mac -N-Cheese

Additional Items

Use ketchup, mustard, and mayonnaise packets for on the trail
If you need to cook with oil, mayonnaise (from a packet) will melt in a pan like oil and can be used for cooking pancakes, eggs, or whatever needs oil
Fresh fruit for the first lunch can be good, but will be heavy
Peanut butter in a baggie is always yummy and a good protein bump
Peppermint hard candy can be a little energy bust and keep your mouth fresh

Summary

You can play it safe and buy freeze dried meals at Walmart, Dicks, and Gander Mountain. Walmart has the cheaper price, but only a few selections (in the camping not grocery section). Gander Mountain in Castleton has the widest selection I.ve seen. Online offers MANY selection (of course).
Be creative. try making your own. The Weekend Adventurer on YouTube has some good points (the link will redirect you to YouTube). Check out all of his videos on YouTube under the name "WeekendAdventurer"