Cooking and Recipes for Lightweight Backpacking

High Sierras Cookbook

Lunch and Snacks

For lunch we have a target of 800 to 1000 calories. The following table lists general categories of food that may go into making a typical nutritious lunch. The calorie and weight targets are listed for one person.

Product	Weight	Calories
Bread item	2.0 oz	100 - 150
Bread topping	1.0 oz	100 - 190
Fruit or nuts	2.0 oz	150 - 200
Meat item	1.0 oz	80 - 90
Energy bar [1]	1.7 oz	200 - 240
Sweet	1.0 oz	90 - 140
Beverage	0.6 oz	60 - 70
TOTAL	9.3 oz	780 - 1080

Your actual lunches will be composed of a wide variety of foods. As a check to see if you have enough lunch food (or too much), lunches for nine days should weigh approximately 5.25 pounds.

For each of the above items, a list is provided to help you plan your lunches. Get creative and make a lunch plan from your favorite foods. Be sure to check the calorie to weight ratio to avoid low calorie foods and measure your servings. If you are planning to have peanut butter for lunch on four days do not bring the jar from your refrigerator. Instead, measure 8 Tbsp. (1/2 cup) into a sealed container.

Before and after lunch snacks of 100 to 150 calories will add approximately 300 more calories to each days diet.

Breads

The staff of life.

Product	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Plain Bagel	1 Piece	220	3.0oz(85g)	73
Plain Bagel (mini)	1 Piece	70	1.0oz(28g)	70
Pita Bread	1 Piece	90	1.1oz.(30g)	82
Flour Tortilla	1 Piece	160	1.8oz.(51g)	89
Pumpernickel	1 Slice	140	2.0oz (56g)	70
Ritz^® Cracker	10 pcs	160	1.1oz (32g)	145
Stoned Wheat Thins	8 pcs	140	1.1oz (32g)	127
Sesame Crackers	9 pcs	150	1.1oz (30g)	136
Cheez-it^® Crackers	27 pcs	160	1.1oz (30g)	145
Sesame Seed Cookie	1/2 pc	123	2.7oz (75g)	45

Nut Butters

Packed with calories and taste.

Product	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Creamy Peanut Butter	2 Tbsp	190	1.1oz(31g)	173
Crunchy Peanut Butter	2 Tbsp	190	1.1oz(31g)	173
Almond Butter	2 Tbsp	184	1.1oz(31g)	167
Cashew Butter	2 Tbsp	184	1.1oz(31g)	167
Nutella^® Chocolate and Hazelnut	2 Tbsp	170	1.1oz(31g)	155
Milkyway^® Chocolate and Hazelnut	2 Tbsp	170	1.1oz(31g)	155
Jiff^® Chocolate Silk	2 Tbsp	190	1.2oz(35g)	158

Energy Bars

Compare weight to calories. Seven Powerbars weigh one pound!

Product	Carb/Protein/Fat	Calories	Weight/ Serving	Calorie/ Wt Ratio
Bear Valley Pemmican	59/17/13 grams	420	3.74oz(106g)	112
Clif Bar	50/5/3 grams	250	2.65oz (75g)	94
Powerbar	42/10/2 grams	225	2.30oz (65g)	97
Snickers	36/13/5 grams	280	2.08oz (59g)	134
Balance	22/15/6 grams	200	1.76oz (50g)	113
Balance - Gold	22/15/7 grams	210	1.75oz (50g)	120
Nature Valley Granola Bar	30/4/12 grams	240	1.66oz (47g)	145

Meat and Fish

Great taste.

Product	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Beef Stick	1.0oz	100	.8oz (23g)	125
Beef Jerky	1.0oz	90	1.0oz (28g)	90
Buffalo Jerky	1.0oz	80	1.0oz (28g)	80
Turkey Jerky	1.0oz	80	1.0oz (28g)	80
Salmon Jerky	1.0oz	90	1.0oz (28g)	90
Albacore Tuna	1 pkg	105	3.0oz (85g)	35
Pink Salmon	1/2 pkg	105	3.5oz(100g)	30

Cheeses

Did someone say cheese?

Product	Portion	Calories/Serving	Weight/Serving	Calorie/ Wt Ratio
String Cheese	1 Stick	80	1.0oz (28g)	80
American Cheese	1 Slice	70	.74oz (21g)	95
Sharp Cheddar	1 Slice	110	1.0oz (28g)	110
Swiss	1.0oz	110	1.0oz (28g)	110
Gouda	1.0oz	100	1.0oz (28g)	100
Cream Cheese	1.0oz	100	1.0oz (28g)	100

Nuts and More

Corn Nuts are not really nuts, but they sure pack in the calories.

Product	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Salted Cashews	1.0oz (1/4 cup)	170	1.0oz(28g)	170
Pistachios	1.0oz (1/4 cup)	180	1.0oz (28g)	180
Salted Peanuts	1.0oz (1/4 cup)	160	1.0oz (28g)	160
Corn Nuts	0.7oz (1/2 bag)	257	0.7oz (20g)	257
Hazelnuts	1.0oz (1/4 cup)	200	1.0oz (28g)	200
Almonds	1.1oz (1/4 cup)	170	1.1oz (32g)	155
Trail Mix [2]	1.0oz (1/4 cup)	160	1.0oz (28g)	160
Macadamia	1.0oz (1/4 cup)	200	1.0oz (28g)	200
Pecans	1.0oz (1/4 cup)	190	1.0oz (28g)	190
Sunflower Kernels	1.0oz (3 Tbsp)	170	1.0oz (28g)	170
Filberts	1.0oz (1/4 cup)	179	1.0oz (28g)	179
Brazil Nuts	1.0oz (1/4 cup)	186	1.0oz (28g)	186
Pumpkin Seeds	1.0oz(85 seeds)	127	1.0oz (28g)	127
Pumpkin Kernels	1.0oz(142 kern.)	154	1.0oz (28g)	154
Soy Nuts	1.1oz (1/3 cup)	140	1.1oz (30g)	127
Pine Nuts	1.0oz (1/4 cup)	150	1.0oz (28g)	150

Fruit

So many choices…

Product (all dried)	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Apricots	1.4oz (1/4 cup)	110	1.4oz (40g)	78
Cherries	1.5oz (? cup)	120	1.5oz (42g)	80
Raisins	1.5oz (1/4 cup)	139	1.5oz (42g)	93
Kiwi	1.5oz (? cup)	150	1.5oz (42g)	100
Papaya	1.5oz (? cup)	80	1.5oz (42g)	53
Cranberries	1.5oz (1/3 cup)	129	1.5oz (42g)	86
Pears	1.5oz (1/4 cup)	118	1.5oz (42g)	79
Orange	1.5oz (? cup)	135	1.5oz (42g)	90
Blueberries	1.5oz (3 Tbsp)	150	1.5oz (42g)	100
Peaches	1.5oz (1/4 cup)	117	1.5oz (42g)	78
Mango	1.5oz (3 slices)	140	1.5oz (42g)	93
Coconut	1.5oz (1/3 cup)	196	1.5oz (42g)	130
Banana	1.1oz (1/4 cup)	150	1.1oz (30g)	136
Prunes	1.4oz (7 pcs)	100	1.4oz (40g)	71
Apples	1.4oz (1/4 cup)	110	1.4oz (40g)	78
Nectarines	1.4oz (3 pcs)	110	1.4oz (40g)	78
Dates	1.4oz (5-6 pcs)	120	1.4oz (40g)	86
Figs	1.5oz (4 pcs)	120	1.5oz (42g)	80
Pineapple	1.4oz (1/4 cup)	140	1.4oz (40g)	100
Cantaloupe	1.5oz (3 slices)	146	1.5oz (42g)	97
Strawberries	1.4oz (1/3 cup)	150	1.4oz (41g)	107
Plantains	1.5oz (30 pcs)	210	1.5oz (42g)	140

Sweets

If you are looking for calories, head for the chocolate.

Product	Portion	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Baker’s Semi Sweet Chocolate	1.0oz	140	1.0oz (28g)	140
M & M Peanut	1.0oz	147	1.0oz (28g)	147
Red Licorice	3 pcs	105	1.1oz (30g)	95
Good and Plenty	1.0oz	95	1.0oz (28g)	95
Jolly Rancher	5 pcs	116	1.1oz (30g)	105

Beverages

Bad news, it takes 2 ounces of Gatorade to flavor a 32oz bottle of water. One pound of powdered drink mix flavors approximately eight bottles of water. Good news, the sugar-free products are practically weightless.

Product ( 8 oz servings )	Portion per cup	Calories/ Serving	Weight/ Serving	Calorie/ Wt Ratio
Country Time Lemonade (Original)	1/2 scoop	70	.63oz (18g)	111
Country Time Lemonade (sugar-free)	1/8 tub Just a little bit	5	.07oz (1.9g)	71
Gatorade	3/4 scoop	60	.54oz (16g)	111
Tang (Original)	?	100	.90oz (26g)	111
Tang (Sugar-free)	1/16 tub	5	.09oz (2.5g)	56
Kool-aide (Original)	1/8 pkg	60	.60oz (17g)	100
Milk Powder	1/3 cup	90	1.0oz.(28g)	90
Ovaltine	4 Tbsp	80	.74oz (21g)	108
Swiss Miss Chocolate	1 pkg	120	1.0oz.(28g)	120
Nestea Instant Tea	2 tsp	5	.07oz (1.9g)	71

[1] Most energy bars tend to have low calorie to weight ratios. A notable exception is Nature’s Valley Granola Bar which provides 240 calories and weights 1.66 oz.

[2] Not all trail mix is high in calories. Check the label before purchasing.

Breads
Nut Butters
Energy Bars
Meat and Fish
Cheeses
Nuts
Fruit
Sweets
Beverage

Breads
Nut Butters
Energy Bars
Meat and Fish
Cheeses
Nuts
Fruit
Sweets
Beverage

Breads
Nut Butters
Energy Bars
Meat and Fish
Cheeses
Nuts
Fruit
Sweets
Beverage