4000 calorie hiking meal plan 5 pounds of food per day at about 125 calories/ounce) seems to work really well. Created with the Prospre Meal Plan Generator. This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. If you hike for 8-10 hours, that's about 3500 to 4380 calories per day. Open to any suggestions… Jan 4, 2019 · 3,000 Calorie Meal Plan. If you're not sure where to start, however, consider the following sample meal plan: Mar 15, 2017 · A Glimpse At 4000 Calorie Meal Plan – 4000 Calorie Meal Plan May 5, 2022 at 3:39 am Personalised meal plans offer another advantage: they are customized to meet your specific needs. Feb 24, 2023 · However, with the correct preparation, backpacking food can easily be transformed into both nutritious and delicious meals enjoyed by everyone. 4000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT ST 2 whole eggs 138 12 0 10 4 egg whites 64 16 0 0 4 slices whole grain toast 340 16 60 4 2 teaspoons butter 72 0 0 8 175g blueberries 117 2 25 1 TOTAL 731 46 85 23 WORKOUT MEAL #2 FOOD CALORIES PROTEIN CARBS FAT KE May 16, 2025 · How can one create a 7-day meal plan that balances weight and calorie needs for backpacking? To create a 7-day meal plan, list high-calorie foods such as nut butter, oats, and quinoa. Confirm a balanced mix of protein-rich foods, whole grains, lean proteins, and healthy fats in each meal. 4 Jelly 2 T 100 26 Butter 1T 101 11 2. The foods included are commonly consumed by hikers and meet nearly 100% of the daily recommended vitamins and minerals. It’s important to have 5-6 meals a day. The calculator estimated 4,700 calories each day, but I didn’t believe it so I split the difference 😬 between my normal caloric intake and 4700 and settled on a daily intake of 3,200. Sep 5, 2019 · For example, you can’t count calories from protein in your daily total. Feb 28, 2025 · Benefits of a 4000 Calorie Meal Plan. 1 scoop whey protein and 2 cups unsweetened almond milk. " (emphasis added). Experienced thru-hikers tend to develop their own go-to eating plans over time. Cook meals in bulk once or twice a week, portioning them into high-quality, airtight containers. This is why one of the most essential tips for beginner backpackers is to understand the terrain before heading out. ultralight backpacking food video. For many backpackers, meal planning ends when all of their calories are accounted for. Feb 11, 2012 · Each MRE contains 2500-4000 calories that will give you plenty of energy throughout the day. The backpacking meals and foods selected for this 3-day backpacking menu were chosen to demonstrate how many calories you would get from a combination of delicious homemade meals and energy rich snacks. In fact, I’ve had several tell me that this is the perfect bodybuilding diet for getting bigger but also being more defined. On my really big days where I’m walking 30-40 km I use up to 8,000 You're going to get there faster than you think. Nov 27, 2024 · In the next section, we’ll put everything together with a sample 3-day meal plan to simplify your preparation. Example Meal Plan for a 3-Day Trip. Day One Breakfast: Peanut Butter Chocolate Oats 4,000- Calorie Menu 1 Amount Calories CHO (g) Protein (g) Fat (g) Saturated fat (g) Breakfast Honey nut cheerios 2 cups 220 44 6 4 Skim milk 1 cup 83 12 8 1 . 2 14 votes, 11 comments. May 9, 2024 · CALORIE INTAKE – Backpackers burn a lot of calories on the trail. For free personalized meal plans, install the Prospre app. 68: 6. Sep 4, 2019 · Depending on the terrain, mileage and pack weight, the average thru-hiker will need between 3,000 and 4,000 calories every day just to avoid a caloric deficit. Start adding fat calories to your diet before you plan your thru-hike. backcountry foodie members can access over 40 days of sample ultralight backpacking meal plans. Jan 27, 2017 · As seen in the table above, while on trail I generally consume around 5000 calories per day. It's a ranking of about 50 calorie-dense, convenient foods that I use to quickly throw together daily ration plans for my trips. The same plan could work equally as well for one larger person doing more intense hiking because their daily calorie needs would be approx. Top with ham and cheese slices and pieces of cantaloupe. To achieve your fitness goals, you need the right nutrition. Aim for a mix of carbohydrates, proteins, and fats to keep your energy levels steady. 6 pounds)/week in weight. Also, you can’t equate protein from plant and animal sources. 5 to 2 pounds is pretty standard. Enjoy a free meal plan on us. Hiking Nutrition and Meal Planning Apr 4, 2014 · Based, again, on vague and unscientific recommendations around the web, I am aiming for an average of 120 calories or so per ounce across all my foodstuffs. So here’s the Backpacking Meal Plan I came up with for my upcoming overnight backpacking trip. Most of us in our day-to-day life keep an eye on how much we eat. 5 times the body's resting metabolic rate, or 4,000 calories a day for an average person. Current options include… 3000 calorie, 4000 calorie,. Je tente un tour de force. The 4 000 calorie meal plan involves eating more calories than are typically consumed in a day to promote weight gain. Jun 4, 2018 - Here is an ultralight backpacking meal plan for hikers who want to get the maximum amount of energy and nutrition from a minimum of food weight Fact 1) It IS okay to be calorie deficient while hunting, like a professional athlete, for a week or longer. extra lean ground beef (227) 2 cup sliced potato (53) 1 large grapefruit (77) 1 1/4 cup grapes (120) 1 cup unsweetened fruit juice (35 According to this an average adult (weighing 160 pounds) would burn between 4000 and 4800 calories per day. Aug 28, 2020 · Here is a high calorie meal plan without the weight - 3,300 calories crammed into 1. A good meal plan includes a balance of calories, nutrients May 15, 2025 · Sample of a 4,000-calorie-a-day meal plan Option one. Using protein for energy is expensive and inefficient, and as you correctly point-out, it’s needed for other more important things. For each menu item I include the calories for a regular serving and a large serving which is approximately 50% larger. This presents a conundrum in so much that during an average hiking day of 14 hours, I will be burning approximately 6000 – 6500 calories (Note: The amount varies according to exertion level and/or conditions). Including various ingredients from each of the five food groups gives you the best chance to get the most possible nutrients. This 4000-calorie meal plan includes pre, intra, and post-workout nutrition "They showed the cap was 2. 4,000 per day. It’s crucial to pack enough nutrients to give your body the energy it needs. 02g • 2 slices Canadian bacon A person doing 10 miles of strenuous hiking with a 4,000-foot climb will obviously burn more calories—and need a lot more food—than someone covering a few miles of relatively flat trail who plans to chill at the campsite. Jan 12, 2024 · 3000 calorie, 4000 calorie, 5000 calorie dietitian-created meal plans; High-calorie thru-hiker meal plans; No-cook meal plans; Meal planning on a budget; Meal plans for when your appetite hits the road; Grocery-friendly meal plans; New sample meal plans are added as Aaron completes her thru-hikes. Jul 25, 2017 · Here is a sample menu that provides over 4,000 calories and 140 grams of protein, just to show that it can be done. " On an average hiking days where I walk around 13-30 km I use around 4000 calories however on really big days I can burn up to 8,000 calories. Jan 14, 2024 · The above meal plan is an example of a hiking diet following the Golden Rule. The plan involves one of a backpacking nerd’s favorite tools: a spreadsheet! You may have used spreadsheets to plan what gear you take in your pack. One of the most frequently asked questions I get is “How do you eat so much, yet stay so lean Apr 15, 2015 · Here’s your step by step 4000 calorie meal plan… 4000 Calorie meal plan * The number listed beside each food is the total calorie content. This plan is designed to help you meet your high-calorie needs in a balanced way. This can help you ensure you’re bringing nutrient-dense foods that can meet your energy needs without overloading your backpack. Your backpacking meal planning should embrace a medley of these flavorful, calorie-rich snacks to assure that every step, climb, and descent is powered by the finest, most sustained energy sources available. I would raise the calorie count as your hike progresses. Your 5 day backpacking meal plan needs to be high in nutrition, lightweight and easy to prepare. . If you want/need a list with a slightly higher calorie count, my seven-day list from last year can be found here. Breakfast Calories Carbohydrates Protein Fat; 2 Egg Sandwiches: • 4 eggs + 4 egg whites scrambled: 473. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 oz. When you are deciding on your meal plan professional meal plan suppliers will inquire about your medical background. However, note that this meal plan provides 3500 calories compared to the previous meal plans that provided 5000 and 5200 calories, respectively. In our normal lives, the benchmark figure for an adult male is around 2,000 calories (8,700 kilojoules) per day. This would let me carry 3000 calories in 1 lb 9 oz, or 4000 calories in about 2 lbs 1 oz. Strategically select snacks that combine protein, complex carbohydrates, and healthy fats. Depending on the hike and all the factors we’ve already discussed, you should plan to eat about 2,500-4,000+ calories per day. This includes 3 main meals and 2-3 snacks, spaced 2-3 While I need about 5,000 calories a day on a long-distance trip, I recommend much less to anybody doing a trip of less than 2 weeks. 6-Day Backpacking Meal Plan Dec 15, 2015 · This next backpacking meal plan was for me and my daughter. 8 Multigrain toast 2 each 130 24 6 2 . Each day has roughly calories. 75 lbs of food per day. Me nourrir d'environ 4000 calories (proche de 4500 à vrai dire) par jour pour atteindre un gain de 5 lbs d'ici environ 3 mois. Some of the recipes require basic prepping ahead of time, also explained below. May 17, 2018 · Calories: The plan was developed for an eight-day section hike, so the calorie count is adequate for a section hike or the beginning of a thru-hike. Therefore, I plan to consume 3,500-4,000 calories a day while backpacking. How I Eat Sep 20, 2023 · Foods to include on a 4000-calorie meal plan are a variety of lean protein, dairy, whole grains, fruits, and vegetables. To cover 4,000 calories a day, prioritize high-calorie foods like nuts, dried fruits, and avocados in your meals and snacks. The average person needs 2,000 – 2,500 calories per day to maintain weight, depending on age, sex, and activity level. I eat the bread/crackers portion with the peanut butter or cheese in the morning with Emergen-C water mix. ) Micromanaging your macronutrients. This is a list of what I ate in the back country on an 8 month adventure thru-hiking the Appalachian Trail and cycle-touring New Zealand. Each backpacking recipe lists the calories for a regular serving and a large serving. Feb 27, 2024 · For instance, a 145lb person embarking on a particularly arduous trail may need to consume anywhere between 2600 to 4000 calories a day to maintain their energy levels. When curating your meal plan, it’s vital to focus on foods rich in carbohydrates, fats, and proteins. Getting ready for a 5 day backpacking trip through a national park. But if you’re 180 pounds, hiking 11 miles and 5000’ elevation gain, you might want closer to 4000 calories or more. Here’s the best part… All meal plans have They recommend I eat at least 4,000-4,500 calories per day. They possess compactness and lightness and deliver an. Par le passé, j'ai tenté de dépasser 170lbs sans succès. Most of the food is healthy, minimally processed with as few additives as possible. This 3000 Calorie Meal Plan is the lowest calorie diet on this page. An easy way to quantify this would be to plan to eat about 200-300 extra calories per hour of the hike. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. calories). Jun 19, 2023 · Helps With Meal Planning: By knowing your estimated calorie needs, you can better plan your meals for your hike. On my 5 week 2018 Biibulmun track walk I averaged loosing 3kg (6. Backpacking Meal Planner Spreadsheet Backpacking Food Ideas – Meal Planning: Jul 30, 2024 · Based on this information, and an understanding of my own eating habits on backpacking trips, I determined that I’d need to pack between 3,500 and 4,000 calories per day, with more food reserved for the biggest mileage days of the hike. Cals: 178. Continue reading: 3-day backpacking food plan. Many of us have an unlimited storage capacity for fat, making it our largest energy reserve. While burning >4,000 calories/day, our research participants effectively operated on 2,000-calorie deficit in the field, and still retained skeletal muscle through accelerated rates of protein synthesis. Breakfast: Oatmeal(240), 1 Tortilla (160) with Almond Butter(200) Food while hiking: Two Beef Jerky Sticks (200 total), Trail Mix (600), Green Belly Meals to Go (650), BoBo Bar (340) Dinner: Mountain House type of people (550) Nov 5, 2024 · Creating a 4000 calorie meal plan needs careful planning and timing. Each meal consumes 1,600 calories and each snack consumes 400 calories. The body depends on burning calories from fat stores once it burns through carbohydrates from foods. I’d pack an average of around 3,800 calories per day. On an average hiking day where I walk around 13-25 km, I burn around 5,000 calories. "I used the calculator for my seven-day Sierras loop hike. The calorie count you choose can be adjusted down to fit your level of activity. If it’s a harder hike, in terms of elevation, obstacles, and weather, you’re probably going to want to aim May 5, 2021 · You’re likely to consume more calories (4000-5000 calories) when hiking in a hilly or mountainous region than if you were backpacking in relatively flat terrain (2500-3000 calories). Breakfast: Berry Breakfast Crumble 583 calories, 15 grams of protein and weighs 3. The total calories per day provided by this backpacking meal plan are approximately 3,000 to 4,000 depending on the serving-sizes selected. I'd drop down to 3000/day for the ease, and for your health. The Mayo Clinic says that an adult weighing 160 pounds burns about 438 calories per hour hiking. Eat the foods listed above and have that extra beer. Mar 16, 2025 · Efficient meal-prepping can make following a 4000 calorie meal plan much simpler. Add a 50 lb pack, 5-10 miles of hiking and 2,000-3,000 feet of vertical elevation and you realize pretty quickly that you need to start taking in some serious fuel (i. The following meal plan outlines a sample three day backpacking menu. Jan 18, 2024 · Sample 4000 Calorie Meal Plan. Whether you’re an athlete, bodybuilder, or someone with high energy demands, consuming 4000 calories can be a challenge. Importance of Calorie Surplus. what do you eat when you’re backpacking? from www. Start by deciding on how many pounds of food you’ll bring per day— 1. Choose foods that provide at least 100 calories per ounce—125 calories or more per ounce is even better. Feb 27, 2024 · In summary, a successful backpacking trip is only as good as the food that fuels it. It can be hard to know where to begin, but our May 11, 2018 · (For example; I burn roughly 2,000 calories a day at home. The average backcountry hunter that is in “hunting shape” will burn around 1,500-2,000 calories just sitting on the couch. Edit: To your actual question, try and eat 800-1000 calories in a meal, and make the rest up with snacks. I def am planning to have a huge calorie deficit, I just can't bring that much food in a bearvault. A 4000 calorie meal plan supports weight gain and muscle growth with balanced nutrition and calorie surplus every day. youtube. 32g: 41. Printable 4,000 Calorie Meal Plan. com. Calories. 1 ounces per serving. DAILY MEAL PLAN MEAL NUTRITION OPTION 1 OPTION 2 SNACK 2 Calories - 400 Protein - 20g Carbs - 50g Fat - 13g 1 large wrap ½ oz (14g) avocado 2oz (56g) deli ham slices ½ oz (14g) Swiss cheese slice 3 oz (85g) sliced cantaloupe Smash the avocado to make a spread inside the wrap. Therefore I will be running a calorie May 28, 2023 · My Overnight Backpacking Meal Plan. I think that, after a thousand miles or so, the "average" pct thru hiker likely has a substantially higher resting metabolic rate than what the article refers to as "the average person. Fats: 7 g. Macronutrients: What to Include for Sustained Energy. This sample 4000 calorie meal plan is a general guideline and should be adapted to individual needs and preferences․ It’s crucial to note that this plan is designed for individuals with high calorie requirements, such as bodybuilders or endurance athletes, and may not be suitable for everyone․ A 4000 calorie meal plan might be the answer. We have created a printable version of a 4,000 calorie meal plan for you to download, use and enjoy. People trying to gain weight should consume 3,500 or more additional calories per Sep 30, 2024 · Discover the best food for hiking, including nutritional considerations, food types, preparation, calorie needs, and sample meal plans to k. e. Feb 1, 2023 · The 4000-calorie bodybuilding meal plan is a high-calorie diet. A calorie surplus is essential for weight gain and muscle growth, and a 4000 calorie meal plan pdf provides a comprehensive guide to achieving this surplus. Focus on compact options that provide good nutritional value. When I guide clients and groups, packing about 3,000 calories a day (or 1. This is basically the same, but for counting ounces of food rather than gear. Apr 20, 2022 · For example, if you weigh 130 pounds, plan to hike 3 miles to hang out for the weekend, you might need the lower end of calories range. I included some “luxury” foods like marshmallows. Feb 8, 2022 · Meal planning for backpacking is as important as having the right gear and knowing your route – you have to bring food that is easy to carry and non-perishable, but also provides you with enough energy and nutrition to keep you going on the trail. Translating Calories to Snacks Pack calorie-rich foods: To lighten your food load and still get the calories and nutrition you need to maintain your stamina on the trail, aim for nutritious foods that are high in calories relative to weight and volume. Sep 16, 2024 · In this guide to eating 4000 calories a day for gaining muscle, we will discuss who should eat 4000 calories a day, tips for how to eat 4000 calories a day, and a sample healthy 4000 calories a day meal plan bulking, building muscle, or supporting endurance exercise. Lunch/Dinner: Cheesy Ranch Noodles 588 calories, 28 grams of protein and weighs 5. I only need about 2,500 calories, so this would be too much food for me. Regular or Large Portions. Creating a detailed meal plan for your 3-day backpacking trip helps you stay organized and ensures you pack just the right amount of food. 4000-calorie meal plan. When I'm on the trail, I'll eat just about anything, and in an effort to keep food volume in my pack to a minimum, I created a calorie density tracker over the last couple of years. Glass containers, BPA-free plastic meal-prep containers, or reusable silicone storage bags can help keep your meals fresh and nutritious. Pretty bored of my usual meals…. Proteins Fatten Up Before Your Thru-Hike. It is unlikely that it would be suitable for women unless they were very tall and with a very high-activity job on top of an intense training regimen dedicated to athletic performance. Aug 14, 2017 · MàJ: Découvrez les ingrédients clés pour atteindre 4000 calories par jour. Your 4000 calorie meal plan is actually a 3400 calorie meal plan. Meal 1 – Breakfast 1. Vous avez bien lu. On average, hikers usually burn between 3000-4000 calories per day, but thru-hikers hiking 20-30 mile days can easily burn 5000-6000 calories. 29 Low fat fruit variety yogurt 8 oz 243 46 10 3 1. I eat the main course of the meal in the late afternoon and snack on jerky/trail mix and Gatorade throughout the day. It’s an extremely clean diet that’s designed to help you gain lean muscle mass. 9 ounces per serving. 44g: 30. 4000 calories is a lot Like, gaining weight for a movie a lot. 4000 Calorie Meal Plan. Spreadsheet time! For anyone curious, here’s my 3000 calorie plan, weighing about 1 lb 7oz: The 4000 calorie meal plan Our 4,000 calorie meal plan is based on a daily 3 meals and 4 snacks. Know the rough calories of each item, make sure you're above 120 calories per ounce, and eat what you want with a band of calories in mind each day once you calculate the total calories. rtwci kvffwx hmyly psud bfsk zvdmvu nbkztcl fjo smfd rryitto