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June 4, 2014 / Comments (2)

No Cook Food Nutition Spreadsheet

Written by:

Allison is the founder of trailtosummit.com which she began as a way to track and share her first round of the NH 4000 Footers. Now on round 5 (the first round for her dog Ruckus) she has been honored to have taken part of many people’s firsts. She is an experienced trail maintainer, speaker, and passionate member of the outdoor community. In New England, Allison enjoys trekking along the highest peaks, bushwhacking to less traveled areas, and has a fondness for sunrise and sunset trips. Outside of New England Allison has also thru hiked the John Muir Trail and explored mountains in the German and Austrian Alps, Israel, and the Azores. Her goal is to share her passion for hiking and backpacking with others, especially with women, to inspire them to experience the freedom of the trail!
nutrition spreadsheet

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I officially decided that with the number of forest fires already occurring in California and the potential fuel bans, I would go stoveless. This means no cooked food (except for stops at resupplies that have hot food) for 16 days. I once ate peanut butter and jelly 3x a day for a whole summer at a summer camp because the food was so bad. I think I’ll survive.

The benefit of going stoveless is not having to carry the weight of a stove, fuel, bowl, etc. I also don’t have to clean dishes in the backcountry. I’m in.

I have been testing all the food I am thinking about taking and soon I’ll be spending a few nights in the woods to get in some big miles and create my meals. I want to make sure I’ll be properly fueled for those passes on the JMT!

You may be wondering what I’ll be eating if I’m not carrying the typical Mountain House meals. My meals will consist of a lot of Nutella (yum!) and really anything you can stick in a tortilla. I love granola so I will be eating a lot of that with dehydrated whole milk in the morning. I will be bringing dried fruits to munch on as well. Lunch will usually consist of snacking throughout the day on trail mix and bars which is usually what I eat for lunch on the trail. I will also make some instant potatoes and refried beans. I like them both cold. Oils will add fats and calories to these foods as well as tuna. Below is a spreadsheet of many of the foods I will be bringing as well as a comparison of the most common nuts.

I will soon be adding supplements such as Gu and Shot Blocks/Gels.

Food Type Brand and flavor Calories per Ounce Carbohydrates (grams per serving) Total fat (grams per serving) Protein (grams per serving)
Trail Bar Pro Bar Meal (Superfruit Slam) 131 44 20 10
Kind Bar (Peanut Butter Dark Chocolate + Protein) 141 17 13 7
Larabar Uber (Bananas Foster) 163 14 17 4
Raw Revolution (Chocolate Coconut Bliss) 134 22 16 7
Sunspire Coconut Bar 147 27 15 2
Breakfast foods S’mores Toaster pastries (Market Basket brand) 129 38 5 3
Granola Cereal 122 35 4 7
Powdered Milk (Peak whole milk) (in 1.5 oz) 120 8 7 6
Spreads and oils Nutella 146 21 12 2
Justin’s Almond Butter (classic flavor) (in 1.1 oz) 200 6 18 7
Justin’s Peanut Butter (classic flavor) (in 1.1 oz) 190 7 17 7
Hummus 60 4 4 1
coconut oil
olive oil 251 0 13.5 0
macadamia oil 260 0 14 0
Nuts Calories per ounce Carbohydrates (grams per serving) Total fat (grams per serving) Protein (grams per serving) Approx # of nuts
Almonds 160 6 14 6 23
Brazil Nuts 190 3 19 4 6
Cashews 160 9 13 4 18
Hazelnuts 180 5 17 4 21
Macadamia Nuts 200 4 22 2 11
Pecans 200 4 20 3 19 (halves)
Pine Nuts 190 4 20 4 165
Pistachios 160 8 18 4 49
Walnuts 190 4 18 4 14 (halves)
Meat Wild Planet Tuna 60 0 9 24
Vermont Real Sticks (Jerky) 90 2 6 7
Fruit Dates 80 30 0 < 1g
Dried Cranberries 105 33 0.5 0
Dried Apples 70 19 0 0
Dried Apricots 91 23 0 0
Dried Mango 88 40 0 1
Dried Bananas 66 31 0 2
Other Tortillas 120 20 3 4
Peanut Butter M&Ms (in 1.3 oz) 200 23 13 4
Snickers 136 14 12 4
Payday 135 15 13 3.2

 

Last modified: December 17, 2015

2 Responses to :
No Cook Food Nutition Spreadsheet

  1. thegearjunky says:
    June 4, 2014 at 12:55 pm

    I’ve been giving this some thought. It’s a great way to simplify thing and shave some weight I just don’t know if I could go without the java!

    Reply
  2. Snif says:
    June 11, 2014 at 11:19 am

    How about adding some chia seeds as well? they are light in weight and have high nutritional value – don’t have to cook them at all

    Reply

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