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Sample Menu Plans
Four Day Sample Menu Plan for One-Burner Stove Cooking
If you are going on a trip of four days or less, menu planning is a more suitable option than ration planning. To review the different menu planning options, click here.
Recommended steps for menu planning:
1. Create a meal plan for the appropriate number of days.
You can split the meals up between group members to make it easier.
2. Create a shopping list from your menu plan.
The amounts of food will vary, depending on how much calories you want to intake and how many people are going on your trip.
3. Organize and re-package your food.
Measure out the amounts you need for each meal and re-package into complete meal bags, getting rid of any unnecessary packaging.
Here is an example of what a four day menu plan might look like.
Day One
If you are going on a trip of four days or less, menu planning is a more suitable option than ration planning. To review the different menu planning options, click here.
Recommended steps for menu planning:
1. Create a meal plan for the appropriate number of days.
You can split the meals up between group members to make it easier.
2. Create a shopping list from your menu plan.
The amounts of food will vary, depending on how much calories you want to intake and how many people are going on your trip.
3. Organize and re-package your food.
Measure out the amounts you need for each meal and re-package into complete meal bags, getting rid of any unnecessary packaging.
Here is an example of what a four day menu plan might look like.
Day One
| Breakfast | At home |
| Snacks | Energy bar Piece of fruit Trail mix |
| Lunch | Pre-made sandwich from home Almonds |
| Dinner | Curried vegetable stir fry with baked tofu and rice noodles (option: add or substitute pre-cooked chicken for tofu) Trail Cookies |
Day Two
| Breakfast | Eggels (scrambled eggs on a bagel with cheese, avocado and tomato) Oranges Coffee/tea |
| Snacks | Energy bar Cheese and crackers |
| Lunch | Pitas with hummus, tomato, avocado and cheese Cherries |
| Dinner | Pasta with pre-made tomato sauce with ground beef, mushrooms, onion and peppers Dark chocolate |
Day Three
| Breakfast | Pancakes with bacon, dried blueberries and maple syrup Coffee/tea |
| Snacks | Energy bar Beef Jerkey |
| Lunch | Bagel with nut butter and jam Trail mix |
| Dinner | Tacos with pre-cooked chicken or pork, cheese, dehydrated salsa, green pepper and onion Hot chocolate |
Day Four
| Breakfast | Granola with stewed fruit Coffee/tea with sweetened condensed milk |
| Snacks | Energy bar Gummies |
| Lunch | Crackers, cheese, hummus, salami Trail mix Beef Jerkey |
| Dinner | Couscous with tempeh, nuts, carrots, onion and peppers in a peanut soy sauce Trail Cookies |
