Requirements for the layout of products for the campaign, a hiking menu, a set of products or dishes, options for the breakfast menu.

During a hike, the human body spends a lot of energy. To replenish it, depending on the difficulty and duration of the route, the daily diet should contain approximately 2500-3500 calories for trips of not very high complexity and from 4500 to 5000 calories for complex ones. A full-fledged meal during a hiking trip will be practically impossible without preliminary calculation of the number of necessary products, menu design and competent layout of products with their assortment and quantity for each camping day and meals separately. 

Requirements for the layout of products for a hike, a hiking menu, a set of products or dishes, options for a breakfast menu.

A detailed layout of the products will provide not only good nutrition during the hike, but also allow its participants not to carry unnecessary goods in the form of excess food, which at the end of the hike, with a high degree of probability, will simply be thrown out or destroyed.

, depending on personal preferences, weather conditions and the complexity of the sections of the route planned for the first half of the day, it is usually recommended to allocate about 30% of the daily calorie intake for breakfast, about 35% for lunch or snack, about 25% for dinner, and about 10% for pocket meals . The most favorable is the weight ratio of proteins, fats and carbohydrates in 1: 1: 4.

Of great importance is the presence in the diet of vitamins that increase overall stamina and help withstand high loads during a hiking trip. In the summer, the need for vitamins is usually met by fresh berries, fruits, vegetables and herbs. If there is no such opportunity on the route, or the trip is made in winter, then the lack of vitamins is compensated by taking artificial vitamin preparations.

Hiking product layout options.

As a basis, we take the almost-classic meal plan, consisting of breakfast, a snack and dinner, plus pocket food. In such a scheme, you can always make the necessary adjustments corresponding to the conditions of the campaign, your own tastes and preferences. For clarity and as a starting point, the caloric value of the diet is set to 3000 kcal., Of which, respectively: breakfast 900 kcal, snack 1050 kcal, dinner 750 kcal, pocket food 300 kcal. All numbers in the layout menu options are based on one person.

Hiking menu, set of products or dishes. Breakfast menu options.

Breakfast should ensure the health of the body in the morning, given the complexity of the obstacles in the sections of the route that will need to be overcome during this time.

March 1 Breakfast Option Weight g. Kcal March breakfast option 2 Weight g. Kcal March breakfast option 3 Weight g Kcal
Buckwheat
Meat
Salt
Spice
Sunflower oil
Dried vegetables
Appetizer peasant
Different crackers
Cocoa powder
Condensed cream with sugar


Total for breakfast:

one hundred
thirty
5
2
5
10
thirty
40
10
twenty


252

317
36
0
one
44
27
252
134
34
77


922

Rice
Meat
Salt
Spice
Sunflower oil
Dried vegetables
Smoked sausage
Different crackers
Hibiscus tea
Sugar


Total for breakfast:

one hundred
thirty
5
2
5
10
40
40
4
fifteen


251

334
36
0
one
44
27
275
134
2
60


913

Cereals
Condensed cream with sugar
Smoked sausage
Dry cheese
Different crackers
Black or green tea
Sugar


Total for breakfast:

one hundred
twenty
40
twenty
40
4
fifteen


239

305
77
275
76
134
0
60


927

How to prepare a march breakfast from the menu.

Option breakfast menu number 1.

We add buckwheat in salty boiling water and cook. The readiness of porridge is determined by eye and taste. We add meat, sunflower oil, dried vegetables and spices to porridge 5 minutes before being cooked. Or we make frying separately from them, in this case, dried vegetables must first be kept in water. We eat the peasant appetizer separately, or with breadcrumbs, or use it for frying. Brew cocoa powder and add cream condensed with sugar to the drink.

Option menu for breakfast number 2.

Pour rice in salted boiling water and cook. The readiness of porridge is determined by eye and taste. We add meat, sunflower oil, dried vegetables and spices to porridge 5 minutes before being cooked. Or we make frying separately from them, in this case, dried vegetables must first be kept in water. Raw smoked sausage eat separately or with breadcrumbs. We make Hibiscus tea and add sugar to the drink.

Option breakfast menu number 3.

Bring the water to a boil, add oatmeal and mix. Simmer for 3-5 minutes, stirring constantly. Add condensed cream with sugar. Raw smoked sausage and dry cheese are eaten separately or with breadcrumbs. We make tea and add sugar to the drink.

Necessary explanations for the menu options and breakfast meals.

Groats.

Buckwheat, rice, and indeed any cereal is not convenient to take in bulk, in kilogram bags, but already packaged in boxes in bags of 80-100 grams. It is easier and more convenient to cook cereals in such packaging.

Meat.

It will be most practical to pre-cook sublimated meat in advance, there are many recipes, from the simplest to the most delicious. Otherwise, you will have to carry the extra load in the form of heavy cans.

Smoked sausage.

It’s better not to save on it, but to take high-quality, although it will be more expensive, but it’s better stored and tastier.

Dry cheese.

Do it yourself from ordinary hard cheese. We rub it on a grater and dry it in the shade, spreading it out in a thin layer on polyethylene, for about five days. Mix periodically. In the oven or in the sun, drying will not work, the cheese will flow.

Vegetable oil.

Any to taste. Be sure to take care of its sealed packaging..

Condensed cream with sugar.

In iron cans are uncomfortable, they add extra weight and volume. It is better to bring along those that are sold in very comfortable soft packaging with a screw cap, such as sauces, ketchups and mayonnaise.

Dried vegetables.

A very useful addition to the menu. In the dried state they weigh little and do not take up much space, if you do not want to dry on your own, you can buy it. Sold in bags of 30-40 grams, both separately in appearance and as part of mixtures. At a minimum, usually only dried onions and dried carrots are enough.

Appetizer peasant.

Or similar to her, different manufacturers have different names. It is a mixture of ground lard and spices.

Spice.

If possible, you need to take a lot of different ones with you, do not take up a lot of space, but they will bring a pleasant variety to the taste of cooked dishes. A mixture of spices has proven itself very well Italian herbs.

Bread and crackers.

Fresh bread will not last longer than 2-3 days, so it’s better to immediately replace it with lighter and more convenient breadcrumbs, drying the sliced ​​rye and wheat bread in the oven yourself. The weight of one rusks of medium size is about 20 grams. Moreover, it is not necessary to spoil your teeth and gnaw a hard cracker. It can be soaked in hot water or over steam during cooking porridge, and then slightly dried over an open fire.

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