A common rule of thumb among lightweight backpackers is to pack food that provides at least 100 calories per ounce. For this meal plan, I wanted to take it to the next level. One day of food includes over 4,000 calories and weighs just 32 ounces (over 125 calories per ounce.) These kinds of calorie-dense foods are ideal for long-distance backpackers and thru-hikers who pack 5+ days of food between resupply stops (or anyone who wants to minimize their food weight.)
A full day of food packed into an 8×10 ziploc bag. This little bundle provides over 4,000 calories and weighs
just 2 lbs, 3 oz. The net weight of the food is 32 oz (wrappers and packaging add 3 oz to the gross weight.)
Here are all of the contents laid out. This is enough food for four meals with about 1,000 calories each.
Despite appearances, it’s actually a balanced diet too (50% carbohydrates, 35% fat and 15% protein.)
Breakfast
995 calories, 7.9 ounces (126 calories per ounce), Cost: $3.85
Breakfast includes: Granola with Blueberries, Almonds, Sugar, Cinnamon and Whole Milk Powder,
Instant Coffee (with Cream and Sugar) and Fig Newtons Cookies.
Breakfast Contents:
Water Required: 16 ounces (2 cups)
Total Dry Weight: 7.9 ounces
Total Calories: 995
Total Carbohydrates: 142 grams
Total Fat: 38 grams
Total Protein: 21 grams
Macro-nutrient Ratio: 55% carb, 35% fat, 10% protein
Total Cost: $3.85 (bulk price)
AM Snack
1,050 calories, 8.3 ounces (127 calories per ounce), Cost: $5.75
AM Snack includes: Pilot Crackers with Peanut Butter and Jelly, Orchard Bar, Beef Stick,
M&Ms Candies, Crystal Light and Electrolyte Drink Mixes.
AM Snack Contents:
Water Required: 64 ounces (2 quarts)
Total Dry Weight: 8.3 ounces
Total Calories: 1,050
Total Carbohydrates: 128 grams
Total Fat: 48 grams
Total Protein: 24 grams
Macro-nutrient Ratio: 50% carb, 40% fat, 10% protein
Total Cost: $5.75 (bulk price)
PM Snack
1,005 calories, 7.8 ounces (129 calories per ounce), Cost: $3.95
PM Snack includes: Trail Mix, Beef Sticks, Hard Candy,
Chewing Gum and Gatorade Drink Mix.
PM Snack Contents:
Water Required: 32 ounces (1 quart)
Total Dry Weight: 7.8 ounces
Total Calories: 1,005
Total Carbohydrates: 121 grams
Total Fat: 48 grams
Total Protein: 21 grams
Macro-nutrient Ratio: 50% carb, 40% fat, 10% protein
Total Cost: $3.95 (bulk price)
Dinner
990 calories, 7.9 ounces (125 calories per ounce), Cost: $4.30
Dinner includes: Ramen Noodles with Freeze Dried Chicken and Veggies, Hot Cocoa and
a Protein Shake made from Whole Milk Powder, Whey Protein and Instant Pudding Mix.
Dinner Contents:
Water Required: 32 ounces (1 quart)
Total Dry Weight: 7.9 ounces
Total Calories: 990
Total Carbohydrates: 106 grams
Total Fat: 32 grams
Total Protein: 69 grams
Macro-nutrient Ratio: 45% carb, 30% fat, 25% protein
Total Cost: $4.30 (bulk price)
