Food and Accommodation on Everest Trek: What to Expect at Every Stop

Understanding Teahouse Accommodation on the Everest Trek

Teahouses are an essential part of the trek in Nepal. They're family-run mountain inns that provide trekkers who pass through with food and shelter. Teahouses follow the main route through the Khumbu region, from Lukla to Gorak Shep, sustaining trekkers for many years.

Most teahouses have similar layouts. The central room of a teahouse is used as a common dining area. It's also the main area where trekkers gather after a day's trek for dinner, warmth and stories of the day. On cold nights, you'll be glad that the central room exists.

The guest rooms are long and narrow hallways off a small central room. They provide twin beds, foam mattresses, pillows and blankets. Rooms in teahouses are small and basic. So don't expect the same kind of accommodation you would receive in a hotel.

Room Types and Facilities

• Sharing rooms: All of the lodges along the route have twin-sharing rooms. And solo trekkers will often have their own twin-sharing room in low tourist season. But during peak seasons in October and April you may be sharing a room with another trekker.
• Toilets: Mostly shared toilets will be found outside or down the end of the corridor. Above Namche you can expect to find squat toilets. And below Namche most lodges have western-style bathrooms with an attached toilet.
• Hot water showers: You can find hot water showers at reasonable prices in Lukla, Phakding and Namche. The further you go above Namche, hot water showers become less and less reliable and usually increase in price. Most lodges at Gorak Shep don't have hot water showers at all.
• Electricity and charging: Most teahouses are powered by solar panels. USB charging will be available for a small fee in communal areas. Bring a power bank that has the capacity to hold a lot of charge. And recharge it nightly whenever possible.
• Heat: The rooms in teahouses don't have a form of heating. The communal dining room typically has either a yak dung or gas stove that gets lit around dinner time in the evening. It's important to have a decent quality down sleeping bag when you are sleeping at over 4,000 metres.
• Wi-Fi: Most villages have some access to Wi-Fi at elevations below 4,500 metres. But it's usually provided at low speeds with a high degree of unreliability. Once you reach the village of Dingboche, you'll encounter very limited connectivity.

Types of Food Available on the Everest Trek

If you're trekking to Everest Base Camp, you'll be happy to find that the food available at the teahouses along the route is not only of an excellent quality but also much better than most inexperienced people think. The menus in the lower sections of the trail are quite diverse and offer a nice variety of food items. In the lower and mid-level sections of the trek, the menus are quite varied. And the meals are prepared consistently well by the local people.

As you continue to ascend in elevation, the menus become less complex and the prices go up. But you'll find that hot, filling meals will be available at every stop along the route.

Dal Bhat: The Foundation of Every Menu

Most Common Food in the Teahouses on the Trek

Commonly referred to as dal bhat, dal meaning lentils and bhat meaning rice, this is also a national dish of Nepal. It's also the single most important meal for trekkers on the trek. It is served as a full plate with a portion of rice, a cup of lentil soup, a portion of vegetable curry, a bowl of achar which is a spicy condiment, and sometimes some form of flat bread like roti. Many teahouses will give you unlimited servings of rice and dal.

The is most filling, easiest to digest food that you'll find on the trek. It's also the cheapest meal option. Our guides will eat at least two times a day throughout the trek. It's cooked fresh every day, easy to digest at high altitudes, and provides the carbohydrates needed for long days of hiking. So if you're ever unsure about what to order for your meal, then order this.

Western and International Options

• Pasta and Spaghetti: Mostly found in all types of teahouses, but the quality is very hit-and-miss. On cold days when you feel like you have no appetite, it's a great option to eat.
• Pizza: Very available in Namche, and common throughout the rest of the villages on the way down from Namche. There's no place to eat pizza above Namche.
• Pancakes and Porridge: Pancakes and porridge are both popular breakfasts along the whole route. On a very cold morning, a pancake topped with either honey or jam is even a favourite of trekkers.
• Fried Rice and Noodles: Both fried rice and noodles will be easy to find. And they'll give you something much lighter than dal bhat.
• Soups, Garlic Soup and Vegetable Soup: Soups are very necessary to consume if you are above 4,000 metres. Garlic helps to acclimatise. And the warm soups will keep your body warmer at night when it is cold.
• Eggs: Eggs are listed on almost all breakfast menus and are an excellent source of protein at high altitudes. Whether they're boiled, fried or made into omelettes, you won't go wrong with eating eggs.

Drinks

• Butter Tea Po Cha: It's the traditional Sherpa drink. It tastes nothing like regular tea. It's salty, buttery, and warm. Try it at least once.
• Ginger, Lemon and Honey Tea: It's a trekker staple. And it's soothing for sore throats and helpful for digestion.
• Black Tea, Coffee and Hot Chocolate: Available everywhere but coffee quality declines significantly above Namche.
• Bottled Water: Available but expensive above 3,500 metres. Carry a purification method and refill from teahouse boiled water instead.

Dal Bhat is the most dependable meal that you'll have during the trek. And it can be ordered with as many refills as you want. It's prepared fresh on a daily basis and provides your body with the necessary carbohydrates for trekking in high altitudes.

Cost of Food and Accommodation (Altitude-Based Pricing)

Food and shelter expenses significantly increase due to altitude changes. For example, the cost of a meal at Namche is approximately $ 6. But the same meal at Gorak Shep would be around $ 15. In Gorak Shep, fueling this rising price over distance is very simple. Items transported above Namche come via porters or yaks to reach EBC. And approaching 6,000 metres or 19,685 feet, it's not just difficult to transport but also expensive.

Why Prices Increase With Altitude

• Porters and Yaks: The only way to get supplies up to a lodge above Namche is through the use of porters and yaks. A porter can only carry 30 to 60kg, around 50 to 130 lbs, for multiple days to get to Gorak Shep. And the physical costs associated with this travel are factored into the price you'll pay for things at altitude.
• Helicopter Supply Chain: For large or urgent supplies, some lodges also use helicopters for supply delivery. A helicopter flight between Kathmandu and Lukla will cost between $1,800 and $2,500 for a one-way ride. And the cost of this flight is factored into the price of things on the menu of the highest teahouses.
• Fuel Shortage: There's very limited or zero wood for cooking and heating above Namche, as wood is protected in the national park. So in order to cook and heat, you'll have to use either gas tanks brought in on foot or dried yak dung. And both of these are expensive and in limited supply at altitude.

Pro Tips for Your Budget

• The Dal Bhat Hack: You'll always want to order dal bhat for the best value meal on the menu. It'll give you unlimited refills and that makes it the cheapest meal on the menu. Teahouses prepare dal bhat in large quantities so the prices will be relatively consistent, especially when compared to a meal like pizza or pasta.
• Water Strategy: Purchasing bottled water at elevations higher than 5,000 metres can become very costly, both financially and environmentally. So use purification tablets or a UV filter like a Steripen and refill using water boiled in teahouses. On a 12-day trek, the amount you'll save on bottled water may be $100 to $150.
• Charging Strategy: Purchase a local Ncell or Nepal Telecom SIM card in Namche to ensure good connectivity during your trip. Paying $ 5 per device to recharge your electronics at high altitudes can add up quickly. So investing in a high-capacity 20,000 mAh power bank may be the single most important purchase you make before heading on your trek.

Budget Tip: To assist you in determining how much your total budget will be for your trek to Everest Base Camp, go through our complete Everest Base Camp trek Cost Guide. It's a guide that outlines the cost of each expense category, including permits, flights, meals, lodging, gratuities and rental gear.

What to Expect at Each Stop: Village by Village

The character of the trek changes significantly from stop to stop. Over time, you'll experience a transition from comfort to altitude, a reduction in the number of menu items and an increase in the coldness of the rooms. But every village has its own personality, and knowing what to expect helps you feel like you're progressing toward your destination rather than simply stumbling through surprises.

• Lukla 2860 m: Start trekking here. Lukla provides you with more top-notch amenities than anywhere else until your return from the trek. Make sure to eat an amazing meal, charge everything that you wish to charge and sleep well. In fact, sleep completely. Starting the trek brings with it the excitement of your first steps for many trekkers. But you must try to relax and sleep.
• Namche Bazaar 3440 m: This place is not only the centre of the Khumbu region but is also the most comfortable place to spend the night along the whole trek. Namche has plenty of bakeries, numerous cafes, lots of gear shops and unlimited opportunities for hot showers. You'll spend two nights here to acclimatise to the altitude. And most trekkers say this was their most memorable place along the lower section of the route.
• Tengboche 3860 m: The rooms are markedly simpler than the previous two stops. But the overall scenery is second to none. The world famous Tengboche Monastery is located directly at the edge of the town. And the view of Ama Dablam from the dining area may be the most beautiful view you'll see on this entire trek.
• Dingboche 4410 m: You'll reach Dingboche on your second acclimatisation stop. The rooms are indeed much colder, so your sleeping bags are definitely needed. And the menus are much shorter than Namche and Tengboche. But Dingboche has a very quiet and comfortable atmosphere and it makes you feel at home. The dining rooms have yak dung stoves for heat and make for an unexpectedly warm and comfortable setting to have your meals and relax in the evening. Don't leave without trying the garlic soup.
• Gorak Shep (5,164 m): The accommodation in Gorak Shep is the most basic you'll find on the route to Base Camp. It's got thin walls, crowded bunk beds and extremely cold temperatures. So it won't be a good idea to arrive tired and hungry. You must eat as soon as you arrive.

Hygiene, Safety, and Dietary Tips

Stomach problems are among the most common reasons for trekkers to slow down or turn back early on the EBC route. And stomach issues are usually due to contamination from food or water that came into contact with surfaces that haven't been properly cleaned. But a few simple habits you can easily develop can help eliminate nearly all of the risk of developing stomach issues.

• Only Drink Safe Water: Don't drink tap, stream or unpurified water while out on the trail. Make sure you purify your water using purification tablets, a UV filter or hot boiled water from your teahouse. The inconvenience of the extra cost or effort to purify your water is very small compared to how much time you'd lose if you developed a stomach illness.
• Wash Your Hands Before Every Meal: Carry hand liquid sanitiser with you in your pack and use it to clean your hands before eating, when soap and water aren't an option.
• Eat Hot and Fresh Food: Your immune system is already overstressed at altitude. So you should eat only freshly cooked, hot meals. Don't eat salads, raw vegetables or any food that's been left at room temperature.
• Appetite Loss and Change at High Altitude: Your appetite will decrease with altitude over 4,000 metres. You'll need to eat even if you don't feel hungry. Your body will require fuel regardless of whether you feel hungry or not. So it's recommended you eat small quantities frequently instead of one large quantity of food in one sitting.
• No Alcohol: Alcohol can dehydrate you and affect the quality of your sleep. So drinking alcohol will increase your chances of getting acute mountain sickness.
• The Way Your Body Processes Food Will Change at High Altitude: You'll experience mild bloating, slow digestion or both at heights above 4,000 metres. These are normal because your body is adjusting to the new height. But if any of these symptoms become worse, you develop a headache or feel tired, you should let your guide know immediately.

Health tip:  If you want more information about altitude sickness, what symptoms are caused by altitude sickness, what type of medications you need to carry and when you should descend, be sure to read our Everest trek altitude sickness  tips before you travel to Everest.

Tips to Get Better Food and Rooms on the Trek

Here are some things that can improve your experience at teahouses based on what our guides have experienced trekking the EBC route for many seasons.

• Book Early in Peak Season: In peak season in October and November, it's best to book your accommodations ahead of time at the teahouses in Namche, Dingboche and Gorak Shep because they fill up very quickly. We book accommodations for people on our guided treks ahead of time. So if you're trekking without a guide you should contact the lodges to reserve a room a month in advance.
• Eat Where You Sleep: If you're staying at a teahouse, it's probably expected that you'll eat dinner and breakfast there too. And by committing to this agreement with the teahouse, you'll also probably improve your room assignment. Trekkers who choose to eat their meals at a different place than where they spend the night may find their room has been moved from the front of the lodge to the draughty corner at their back.
• Carry Your Own Snacks: Energy bars, trail mix, dark chocolate and dried fruit are great snacks when you're above 4,000 metres. They give you extra energy to get through a meal without taxing your digestion system. So be sure to buy them in Namche, because there's limited availability above Dingboche.
• Request the Dining Room Stove Spot: When you arrive at a teahouse in the evening, find a place to sit near the stove in the middle of the dining area. It's usually the warmest place in the whole building. And on a cold, windy evening at 4,500 metres, you'll feel the difference sitting far away from that stove.
• Leave a Tip for the Teahouse Staff: Families run all the teahouses and lodges at high elevations and work very hard to provide you with outstanding service. A small tip means so much to these workers and will be a great help to them.

Packing Advice: Our complete Everest trek packing list contains everything, including snacks, water-purifying supplies and hygiene products, that our guide would suggest you take from Kathmandu. So don't go to Lukla without packing your bag properly with these items.

Is the Food and Accommodation Good Enough

The teahouses along the EBC trail aren't hotels. But if you arrive with your expectations correctly set, the teahouses will meet your needs with a certain level of comfort, hospitality and incredible mountain scenery outside each teahouse window.

You can expect small, cold rooms, showers that don't exist after Namche and a decreasing menu as you ascend. But all of these factors don't matter if you're prepared for them.

The teahouse system consistently provides warmth, hot food, a safe place to sleep and social interaction with other trekkers from around the world. And that combination of basic comfort, true hospitality and amazing scenery is not something a five-star hotel can duplicate.

Trekkers who are unhappy with teahouse life tend to be those that envisioned teahouse accommodations to be different than what they experience on the trail. But those that welcome teahouse life, the simple meals, cold rooms, slow to charge phones and seeing the stars from the outhouse door, claim it's one of the most memorable experiences of their life.

Don't expect luxurious amenities. Do expect enough supplies for your stay. And do expect to feel more alive after this trek than you have for years.

Team Tip: If you're uncertain if the trek will be physically feasible for you, refer to our Everest Base Camp trek difficulty guide. So you can gain a genuine perspective on the physical demands placed on your body at various points along the trek and how you can properly prepare for the best overall experience along the trek.