One Week (7 day) Grub Menu for 2022
For 2022 I am packing enough grub for four months. All grocery supplies are off-the-shelf items.
I drink hot water alone with supper, and cold or hot water for other meals. Water is sterilized by boiling for one minute or by a filtration system. The latter removes bacteria and parasites (but not viruses, so is technically not sterilized).
This year I am using Clif® Builders® Vanilla Almond and Crunchy Peanut Butter bars instead of the Pure Protein® bars. I am glad to find the Clif® Builders® bars to replace the latter which contain artificial sweeteners maltitol and sucralose (except for the Lemon Cake and Vanilla Almond flavours). This year I am using up some Pure Protein® bars but the following year will replace them in the supper menu with the Clif® Whey Protein Salted Caramel Cashew 56g (14g protein) bar. I am able to buy the protein bars used in the following menu online at Amazon.ca. There are other protein bars with at least 20g of protein that contain a lot of chocolate to which I have sadly become intolerant (along with coffee, tea and booze). There are also other good protein bars with 20g of protein that I have tested but cannot buy large quantities in Canada. Another reason to avoid chocolate-coated bars is that they tend to melt, as do those containing caramel.
I use Brunswick® canned sardines, any of those that provide the highest level of nutrition based on their content labels: sardines in olive oil, or in lemon sauce, or in soy oil (plain label, not gold can), or with hot peppers. (The others are tasty but provide less total nutrition for the same weight and volume.)
This year I am substituting ghee for butter in three supper dishes; Nanak Desi brand is available in 400g plastic bottles and does not require refrigeration. To avoid having to store butter in coolers which have to be kept cool and safe from bears, I am adding butter directly to the pre-mixed bannock mix, contents listed below.
Average daily nutritional intake based on this 2022 menu:
4505 calories, 385g total carbohydrates, 51g fibre, 237g total fat, 208g protein
Breakfast - 7 days:
protein bar Clif® Builders® Vanilla Almond 68g (20g protein)
1/4 bannock cold or hot if freshly baked (See contents below.)
Breakfast - 5 days:
seed mixture 1/4c (hemp hearts, chia, buckwheat toasted, pumpkin shelled roasted salted)
peanut butter smooth 1tbsp
Breakfast - 2 days:
grated Parmesan cheese 1/4c
real bacon crumbled 1/4c (stores well unrefrigerated if not aliquoted until first used, months 1 and 3, for two months at a time)
Lunch - 7 days:
protein bar Clif® Builders® Crunchy Peanut Butter 68g (20g protein)
1/4 bannock cold
vitamins
almonds roasted salted 1/4c
Mini Babybel™ cheese 20g (stores well in its wax cover unrefrigerated if cloth wrapped to protect from damage)
Excel® (Eclipse® in USA) sugar-free gum
Supper - daily:
grated Parmesan cheese 1/4c (most dishes)
protein bar Pure Protein® 50g (20g protein: Birthday Cake, Strawberry or Lemon Cake; or 21g protein Vanilla Almond)
fresh salad 3c (most commonly: fireweed; or alder, birch or willow leaves/catkins)
fresh fruit if available 1/2c
(lingonberries, bunchberries, blueberries, red currants, raspberries, highbush cranberries, cloudberries, rose hips, Saskatoon berries, pin cherries, crowberries, bilberries)
Supper - 1 day:
macaroni and real cheese 2c (Kraft™ Deluxe Original Cheddar or Four Cheese 400g)
Supper - 2 days:
oriental noodles 2x85g
or stuffing mix 120g
Brunswick® sardines 106g can (in soy oil plain label, olive oil, or lemon sauce, or hot peppers)
Supper - 1 day:
orzo 3/4c (plus nutritional yeast 1tbsp, chicken soup base 1tbsp)
fish fried (coated with cornmeal 1/8c, Montreal steak spice 1tbsp), fried in Crisco™ shortening (1/2lb saved and used over a period of two weeks)
Supper - 1 day:
fried fish sauteed in ghee with couscous (See recipe below.)
Supper - 2 days:
fish chowder (fish diced, boiled in double the usual amount water before adding potato flakes 1c or cooked bulgur 3/4c (each with added nutritional yeast 1tbsp, chicken soup base 1tbsp) plus Parmesan cheese 1/4c and ghee 2tbsp
OR
small game instead of fish (roasted over coals, or meat sliced and sauteed in shortening 1tbsp)
Bannock ("Butter" Bannock):
4-1/4c (~560g) premixed before the trip (whole-wheat flour 1c, currants 1/2c, Purity® cornmeal 1/4c, quick rolled oats 1/4c, chickpea flour 1/4c, skim milk powder 1/4c, dark toasted wheat germ 2tbsp, white wheat bran 2tbsp, baking powder 2tsp, sugar 1tsp, salt 1/2tsp, butter 6tbsp, Crisco™ shortening 6tbsp). Add 1/4c cold potable water to make soft dough, mixing with a spoon then kneading. Sprinkle a thin layer of 1tsp cornmeal in mixing pan before flattening the dough. Bake 350°F for 30 minutes, or slanted in pan in front of fire. I premix batches of eight bannocks at a time and package in doubled medium Ziploc® bags, stored 4 per large Ziploc® bags.
Sauteed fried pike recipe:
Sautee previously fried pike in 2tbsp ghee, turning to coat both sides. Break up the fish into small pieces. Add a mixture of 1/4c Parmesan cheese, 1tbsp sugar, 1tsp lemon pepper, half the mixture sprinkled on one side before turning. Add the other half before turning again. Next add 3/4c whole-wheat couscous (cooked in 1-1/4c boiling water with added 1tbsp nutritional yeast, 1tbsp chicken soup base), mixing with the fish to soak up the ghee.