Sim
This was a tricky thing to plan, trying to balance nutrition, weight and being interesting enough while providing sufficient energy. I've read blogs estimating 1kg of food per day, which would add 6kg at peak due to having 6 days between resupplies. I also wanted to keep it simple, with staple foods that we can buy and easily substitute on the way through to support the towns on the trail.
I reviewed many foods, looking at their calories per 100 grams. Some things were not as energy dense as expected and didn't make the cut. I used the actual nutrition information of packaged food wherever I could, and found Fat Secret a great resource for the rest.
My calorie intake target is 4000-4500 per day using a Basal Metabolic Rate (how much I need just existing) of 2000, and 4-5 hours of hiking per day at estimated 500 cals per hour. I don't mind running a slight deficit as I can catch it up with town meals. Bolstering my rehydrated dinner with 50mls of olive oil provides a substantial uplift for the weight, plus I think it's a great way to manage digestion with so many dense foods.
| Food | Weight (grams) | Calories per 100g | Calories |
|---|---|---|---|
| BREAKFAST | |||
| Grain mix (oats, chia, quinoa, soy, linseed, almond) | 100 | 389 | 389 |
| Milk Powder | 100 | 517 | 517 |
| Dried Fruit | 50 | 300 | 150 |
| Premix Coffee Latte | 15 | 420 | 63 |
| LUNCH | |||
| Nuts / Nut Butter | 100 | 600 | 600 |
| Crackers / Ramen | 100 | 400 | 400 |
| Cheese / Sausage | 100 | 400 | 400 |
| DINNER | |||
| Miso Soup | 20 | 160 | 32 |
| Freeze dried meal (double serve) | 200 | 397 | 794 |
| Olive oil | 50 | 884 | 442 |
| Dark chocolate | 50 | 625 | 312 |
| TOTAL | 885 grams | 4099 calories |
I'm already looking forward to those big pub dinners for extra energy and of course the variety!
