Outdoor Enthusiasts Who Play With Their Food - Full Menu Planning for Backpacking

Introduction

Pending Installments: The third installment in the backcountry water treatment series is pending due to a recent move and other priorities.
Frequent Question: What is a full menu plan for a multi-day hike that is both high-density and adheres to performance nutrition principles for backpackers?

Start with Breakfast: Consider what you like to eat, browse the chart for lightweight, nutritious options.
- No Cook Breakfast: Preference for cereal over bars for diversity.
Sort the Data: Use the Hiker Foods tab to sort items by class (A-Z) and then calories per ounce (largest to smallest).
Select Cereal Option: Granolas are density champs; specific choice: Julie's Real Paleo Granola.
- Nutritional Content: Sugar content for energy, good carb-protein-fat ratio.
Menu Planner Tool: Use it to track nutritional content as you build your menu.

Pocket Snacks: Preferred over sit-down lunches. Focus on snacks that balance carbs, protein, and fats effectively.
Combining Proteins and Carbs: Example of using smoked sausages with Honey Stinger waffles for balanced nutritional intake.
Sweet Treats: Consider optimal food choices in categories like candy, cookies, etc.
- Example: Fudge Brownie M&Ms for a better balance than Starburst.
Ultra-Light Options: Nature Valley wafers, YES bars, and other viewer recommendations.
Combining Snacks: Example of using Walker Shortbread with Justin’s Vanilla Almond Butter for balanced, nutrient-dense snacks.

Snack Variety: Incorporate a mix of bars, butters, and candies to avoid food fatigue.
- E.g., Green & Black's 85% dark chocolate for its compactness and fuel properties.
Calorie Goals: Aim for 3500 calories per day; balance between hiking and recovery meals.

Hot Meal Preparation: Sort dried meals by class and density, picking high-protein, high-calorie options.
- Example: Peak Refuel entrees like Chicken Alfredo Pasta.
Estimating True Density: Verify nutritional claims on labels; discrepancies found in brands like Nomad Nutrition and Off Grid.
- Peak Refuel confirmed accurate.
Desserts: High-density bar for dessert helps meet calorie goals.

Basic Format: Keep same meal structure, vary flavors.
- Example for Day 2: Different granola and entrees like Peak Refuel's different flavors.
Evaluate Daily Needs: Adjust individual items based on the remaining calorie goal for the day.
- Example: Drop or add items if needed to meet 3500 calories.
Iterative Menu: Use variations over multiple days to keep meals interesting and balanced.

Electrolyte Intake: Always carry electrolyte capsules, especially if it's hot and you’ll be sweating a lot.
Setting Up Camp: Use time between end-of-hike and dinner to set up camp and relax.