Meal Plan

Category Price Weight
Electrolytes $0.00
0 lb
Breakfast (480 kCal, 31g fat, 41g carbs, 11g protein) $2.20
0.2 lb
Trail Mix (1169kCal, 79g fat, 92g carbs, 33g protein) $6.30
0.46 lb
Snack Bars (410kCal, 29g fat, 29g carbs, 11g protein) $2.75
0.16 lb
Lunch (850 kCal, 53g fat, 69g carbs, 19g protein) $3.65
0.38 lb
Recovery Drink (384 kCal, 2g fat, 75g carbs, 18g protein) $1.70
0.22 lb
Dinner (743kCal, 48g fat, 48g carbs, 30g protein) $8.00
0.26 lb
Other Food to Consider $0.00
0 lb
Total $24.60
1.69
lb
- oz
- lb
- g
- kg

Optimal quantities and ratios based on Gear Skeptic's YouTube video guides on performance nutrition. Displayed weights are for one serving. General philosophy is to minimize cost, choose items that are readily found in grocery stores (not specialty items that have to be prebought or shipped ahead), and keep kCal/g above 5 (such that 700g of food is at least 3,500kCal).

Total nutrition value of 4,036 kCal at 150kCal/oz, 241g fat, 354g carbs, 122g protein, and 2,729mg sodium.

Part 1: Optimal Trail Fuel (Breakfast and Trail Snacks)

Part 2: Optimal Recovery (Recovery Drink and Dinner)

Part 3: Hydration Strategies

Part 4: Electrolyte Balance

- Electrolytes
  Price Weight qty
- SaltStick Caps $0.22
  5
  g
  - oz
  - lb
  - g
  - kg
  0
- Directions Take 1 cap every 1-2 hrs while hiking $0.00
  0
  g
  - oz
  - lb
  - g
  - kg
  0
- $0.00
  
  0 lb
  
  0
- Breakfast (480 kCal, 31g fat, 41g carbs, 11g protein)
  Price Weight qty
- Quaker Instant Oatmeal, Maple & Brown Sugar. 160kCal, 3g fat, 32g carbs, 4g protein $0.35
  43
  g
  - oz
  - lb
  - g
  - kg
  1
- Nutricost Coconut Milk Powder, 100kCal, 9g fat, 4g carbs, 1g protein $0.45
  15
  g
  - oz
  - lb
  - g
  - kg
  1
- Justin's Almond Butter; stir in or eat separate, 220kCal, 19g fat, 5g carbs, 6g protein $1.40
  32
  g
  - oz
  - lb
  - g
  - kg
  1
- $2.20
  
  0.2 lb
  
  3
- Trail Mix (1169kCal, 79g fat, 92g carbs, 33g protein)
  Price Weight qty
- Great Value (Walmart) Deluxe Mixed Nuts (~1/2c) $0.60
  28
  g
  - oz
  - lb
  - g
  - kg
  1
- M&Ms Peanut (~20 M&Ms) $0.40
  28
  g
  - oz
  - lb
  - g
  - kg
  1.5
- Oberto Classic Smoked Sausages, 150kCal, 13g fat, 0g carbs, 8g protein $2.50
  26
  g
  - oz
  - lb
  - g
  - kg
  1
- Whisps Parmesan, 150kCal, 11g fat, 1g carbs, 12g protein $1.70
  28
  g
  - oz
  - lb
  - g
  - kg
  1
- Great Value (Walmart) Banana Chips, 150kCal, 8g fat, 26g carbs, 1g protein $0.25
  30
  g
  - oz
  - lb
  - g
  - kg
  1
- Fritos Corn Chips, 320kCal, 20g fat, 32g carbs, 3g protein $0.65
  56.7
  g
  - oz
  - lb
  - g
  - kg
  1
- $6.30
  
  0.46 lb
  
  6.5
- Snack Bars (410kCal, 29g fat, 29g carbs, 11g protein)
  Price Weight qty
- Nature Valley Wafer - Peanut Butter Chocolate, 200kCal, 12g fat, 18g carbs, 5g protein $1.25
  36
  g
  - oz
  - lb
  - g
  - kg
  1
- Autumn's Gold Cinammon Almond Grain Free Granola, 210kCal, 17g fat, 11g carbs, 6g protein $1.50
  35
  g
  - oz
  - lb
  - g
  - kg
  1
- $2.75
  
  0.16 lb
  
  2
- Lunch (850 kCal, 53g fat, 69g carbs, 19g protein)
  Price Weight qty
- Justin's Almond Butter; 12oz jar is enough for 3 days for 2 people or 6 days for one and is half the price (but less packable) of the packets $1.40
  32
  g
  - oz
  - lb
  - g
  - kg
  2
- Nutella Chocolate Hazelnut Spread $0.35
  37
  g
  - oz
  - lb
  - g
  - kg
  1
- Mission Burrito Flour Tortillas $0.50
  70
  g
  - oz
  - lb
  - g
  - kg
  1
- Directions Put nutella and nut butter on tortillas; stuff in face-hole $0.00
  0
  g
  - oz
  - lb
  - g
  - kg
  0
- $3.65
  
  0.38 lb
  
  4
- Recovery Drink (384 kCal, 2g fat, 75g carbs, 18g protein)
  Price Weight qty
- Mike's Mix Recovery Drink 3 scoops (1.5 servings) $1.70
  102
  g
  - oz
  - lb
  - g
  - kg
  1
- Directions Mix with around 2 cups (0.5L) of water (start there and add more to dilute flavor if too sweet); drink within 15-30mins after stopping for day $0.00
  0
  g
  - oz
  - lb
  - g
  - kg
  0
- $1.70
  
  0.22 lb
  
  1
- Dinner (743kCal, 48g fat, 48g carbs, 30g protein)
  Price Weight qty
- Peak Refuel Chicken Alfredo Pasta or Chicken Coconut Curry (HALF OF CONTAINER) $13.00
  140
  g
  - oz
  - lb
  - g
  - kg
  0.5
- Lindt 70% Chocolate (half of bar) $3.00
  100
  g
  - oz
  - lb
  - g
  - kg
  0.5
- Directions Wait 1-1.5hrs after recovery drink; optimally, right before bed, if possible, to preserve thermogenic effect throughout night (i.e. sleep warmer) $0.00
  0
  g
  - oz
  - lb
  - g
  - kg
  0
- $8.00
  
  0.26 lb
  
  1
- Other Food to Consider
  Price Weight qty
- MyProtein Impact Whey Isolate - Chocolate Smooth $0.80
  25
  g
  - oz
  - lb
  - g
  - kg
  0
- Dextrose (corn sugar) Breaks down into 100% glucose; drink should have 75% glucose, 25% fructose $1.00
  40
  g
  - oz
  - lb
  - g
  - kg
  0
- Sucrose (cane sugar) Breaks down into 50% glucose, 50% fructose $0.20
  40
  g
  - oz
  - lb
  - g
  - kg
  0
- Gatorade and Unflavored Whey Alternate recovery drink; need about 3 servings, 20g unflavored whey, and a whole liter of water (yikes) $1.50
  100
  g
  - oz
  - lb
  - g
  - kg
  0
- Yes Strawberry Almond Coconut, 220kCal, 16g fat, 15g carbs, 5g protein $2.00
  40
  g
  - oz
  - lb
  - g
  - kg
  0
- Great Value (Walmart) Dried Blueberries, 140kCal, 0g fat, 31g carbs, 1g protein $1.25
  40
  g
  - oz
  - lb
  - g
  - kg
  0
- Julie's Real Paleo Cacao-Coconut Granola (1/2 bag, 3.5 servings), 665 kCal, 60g fat, 35g carbs, 14g protein $0.90
  28
  g
  - oz
  - lb
  - g
  - kg
  0
- Taza Chocolate Covered Brazil Nuts, 180 kCal, 15g fat, 9g carbs, 3g protein $1.00
  28
  g
  - oz
  - lb
  - g
  - kg
  0
- Lindt 78% Cocoa Dark Chocolate (~4 pieces, 1.33 servings) $1.50
  30
  g
  - oz
  - lb
  - g
  - kg
  0
- Honey Stinger Waffle, Honey $1.25
  30
  g
  - oz
  - lb
  - g
  - kg
  0
- Mountain House Beef Stroganoff with Noodles, 560kCal $10.25
  123
  g
  - oz
  - lb
  - g
  - kg
  0
- 88 Acres Dark Chocolate Sunflower Seed Butter, 190kCal, 16g fat, 11g carbs, 5g protein $0.75
  32
  g
  - oz
  - lb
  - g
  - kg
  0
- $0.00
  
  0 lb
  
  0

Meal Plan

Electrolytes

Breakfast (480 kCal, 31g fat, 41g carbs, 11g protein)

Trail Mix (1169kCal, 79g fat, 92g carbs, 33g protein)

Snack Bars (410kCal, 29g fat, 29g carbs, 11g protein)

Lunch (850 kCal, 53g fat, 69g carbs, 19g protein)

Recovery Drink (384 kCal, 2g fat, 75g carbs, 18g protein)

Dinner (743kCal, 48g fat, 48g carbs, 30g protein)

Other Food to Consider