Batongguan Menu

Some people have asked me to write about the food I brought with me as I spent a fair amount of time working out an ideal calorie to gram ratio. In general you want foods that have at least a 4:1 ratio, though you need to make a few exceptions to get enough protein.

My menu was based on a 4100 calorie a day diet. This proved to be more than I needed most days. I weigh 77k and could probably get by with 4000 calories on the hardest days and 3500 on the lighter days. This translates to 1k or .8k a day of food to carry.

I never ate the full 120g of trail mix a day (usually I ate none) nor did I eat 200g of chocolate (more like 100g). I also usually ate only 1 granola bar.

I did try to eat a little every hour on the hike. This really helped with fatigue. The carb gel packs also help for a boost of energy. I took them on the hardest days near the end so I would have energy to prepare dinner.

I had 10k of food for this trip (I thought we would be out or 8 days so I brought 9 days worth of food). Next time I would try to get this down to 6-7k.

For coffee I would follow Dave and Mai and drink Indonesian style. Put a teaspooon of fine ground coffee in a cup, add boiling water, stir, and let sit so the grinds sink to the bottom. Afterwards you can just toss the grinds away. No mess. No leftover paper.

Here are two sample days:

Day 2:
Breakfast:
a. 100g oatmeal (400c)
b. ½ cup blueberries (200c)
c. two tea eggs (120c)
d. coffee

Lunch:
a. 2 slices bread (200c)
b. 2 slices cheese (200c)
c. 2 tbsp each peanut butter and jam (300c)
d. dried mangoes (60g) (200c)

Dinner:
a. dried package mushroom/rice (w Tabasco) (750c)
b. tuna 85g (150c)
c. 1 veggie drink (100c)
d. 2 tbsp olive oil (200c)

Snacks:
a. granola bar (200c)
b. protein bar (300c)
c. 120g trail mix (650c)
d. chocolate (if needed) (300c)
e. carbo energy gel (120c)

Total: 4100

Day 3
Breakfast:
a. 100g oatmeal (400c)
b. ½ cup blueberries (200c)
c. two tea eggs (120c)
d. coffee

Lunch:
a. 2 slices bread (200c)
b. 2 slices cheese (200c)
c. 2 tbsp each peanut butter and jam (300c)
d. dried mangoes (60g) (200c)

Dinner:
a. Pasta shells (150g) (450c)
b. 85g tuna (150c)
c. 2 tbsp olive oil (200c)
d. veggie drink (100c)

Snacks:
a. granola bar (200c)
b. protein bar (300c)
c. 120g trail mix (650c)
d. chocolate (if needed) (300c)
e. carbo energy gel (120c)

Total: 4100

This is a list of all the food I brought and the weight of each type of food. Below is a list of various common foods and average ratios of calories to grams or some such measure.

Food List:

a. Bread: 22 slices (so two packages of rye) (900 grams)
b. peanut butter – (300 grams go for 400g to be safe)
c. jam – 20 gram a tbls (50 calories) (300 grams)
d. multivitamins = 9
e. tuna cans – 2 cans (680 grams)
f. olive oil (240 grams, 8 fluid ounces, or 240 ml)
g. 8 veggie drink packages (240 grams)
h. cheese – 8 slices (200 grams???)
i. oatmeal (16 packages – (800 grams)
j. blueberries – 4 cups (480 grams)
k. 16 tea eggs
l. (10 coffee packages (100 grams???)
m. trail mix – 1kg (put in plastic container like a drink container so I know how much each day to apportion)
n. tortellini – 500g
o. dried packaged meals – 4 package =840g
p. granola bars – 9 (400 grams)
q. oatmeal bars – 10 (650g)
r. protein bars – 5 (400 grams)
s. chocolate bar – 8 (500 grams)
t. dried fruit – 60 grams a day (just under half a cup, 3/8th cup a day, 540g)
u. energy packages – 9 (370g)
v. 1 bottle Tabasco sauce - 100 grams
w. black tea bags

Weight about 10 kilos in total!!!

Average calories for foods

Bread: 1 slice (45 grams) = 100 calories
Flour tortilla – 2.5 to 1 ratio (ratio is calories per gram), 1 tortilla/45g = 120 calories
Pumpkin seeds: 1 cup (138 grams) 760 calories
Granola Bar: 1 bar/40g = 200 calories
Protein Bar: 80g = 300 calorie
Pasta: 3 to 1
Raisons: 3 to 1 (1 cup = 500 calories)
1 can salmon or tuna = 1.6 to 1 (100g = 160-180 calories)
Most nuts: 6 to 1 ratio
Peanut butter: 16 grams in a tbps of 100 calories (if eat every day need 300 grams or so)
Soba noodles: 1 pack = 300 calories
Cheese slice: 100 calories
Salami:
Oats: 4 to 1, 1 cup = 600 calories
Muesli: 100g = 350 calories
Olive Oil: 1 tbsp (15 grams) = 120 calories,
Parmesan cheese: 4 to 1 (1 cup/100g = 400 calories)
Instant banana pudding: 100 grams/1 package = 400 calories
Fruit bars: 4 to 1
Chocolate: 4 to 1
Trail mix: 5 to 1
Veggie drink package: 30g = 120 calories
Tortellini: 3 to 1
Salami: 4 to 1/ 28g = 110
jam – 20 gram a tbls
honey – 3 to 1 – 1 tbsp (21 grams) = 60 calories