One Week (7 day) Grub Menu for 2024
For 2024 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. I have become intolerant of caffeine in drinks such as tea and coffee. 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).
Last season I successfully used Daryl's Bars protein bars (Cinnamon Honey bar). I was happy with their taste and performance, better than any previous bars in the 20g protein range. Unlike most competitor products the bars contain no artificial colours, flavours or sweeteners and have a healthy low sodium content. A plus is that they are a Canadian product which also ships to USA. Thanks again to John Murray of Daryl's Bars for his support in placing a large order. https://darylsbars.com/
Changes in the menu for 2024:
Last year I used some low sodium foods but was not at all happy with the diminished taste so am reverting to those used previously; average daily sodium intake increases from 3.3g to 4.9.
- Dash™ Seasoning Blend no-sodium spices. Reverting to Montreal steak spice and regular lemon pepper.
- Bulk Barn® Chicken Soup Mix No MSG Low Sodium. Reverting to Bulk Barn® regular Chicken Soup Mix and to the spice packets included with oriental noodles.
- unsalted shelled roasted pumpkin seeds. Reverting to salted which also has the benefit of helping preserve the quality of the seeds.
Average daily nutritional intake based on this 2024 menu:
4480 calories, 368g total carbohydrates, 61g fibre, 240g total fat, 211g protein, sodium 5.5g
Breakfast - 7 days:
1 protein bar Daryl's Bars Cinnamon Honey 58g (22g protein)
¼ bannock cold or hot if freshly baked (See contents below.)
Breakfast - 5 days:
seed mixture ¼c (hemp hearts, chia, buckwheat toasted, pumpkin seeds shelled roasted salted)
peanut butter smooth 1tbsp
Breakfast - 2 days:
grated Parmesan cheese ¼c
real bacon crumbled ¼c (stores well unrefrigerated if not aliquoted until first used, for two months at a time)
Lunch - 7 days:
1 protein bar Daryl's Bars Cinnamon Honey 58g (22g protein)
¼ bannock cold
vitamins
almonds roasted salted ¼c
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 ¼c (6 days excluding the macaroni & cheese meal)
1 protein bar Daryl's Bars Cinnamon Honey 58g (22g protein)
fresh salad 3c (most commonly: fireweed; or alder, birch or willow leaves/catkins)
fresh fruit if available ½c
(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 using the enclosed spice packets
or stuffing mix 120g
Brunswick® sardines 106g can in soy oil plain label (but if not available - in olive oil, lemon sauce or hot peppers)
Supper - 1 day:
orzo ¾c (plus nutritional yeast 1tbsp, chicken soup mix 1tbsp)
fish fried (coated with cornmeal 2tbsp, Montreal steak spice 1tbsp), fried in Crisco™ shortening (½lb 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 [diced fish boiled in double usual amount water before adding potato flakes 1c, nutritional yeast 1tbsp, chicken soup mix 1tbsp] plus Parmesan cheese ¼c, ghee 2tbsp
OR
small game instead of fish (roasted over coals, or meat sliced and sauteed in shortening 1tbsp)
Bannock ("All Butter" Bannock):
3¾c (~572g) premixed before the trip (whole-wheat flour 1⅜c, currants ½c, cornmeal ¼c, chickpea flour ¼c, skim milk powder ¼c, ground flax seed 2tbsp, baking powder 1tbsp, sugar 1tsp, salted butter 12tbsp). Add ½c 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; lift bannock and sprinkle another layer of 1tsp cornmeal in pan before flipping bannock so both sides are coated. 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 or walleye recipe:
Sautee freshly fried fish in 2tbsp ghee, turning to coat both sides. Break up the fish into small pieces. Add a mixture of ¼c Parmesan cheese, 2tbsp sugar, 1 tsp lemon pepper, turning the fish to coat. Next add to 1c boiling water ¾c whole-wheat couscous with added 1tbsp nutritional yeast and 1tbsp chicken soup mix; after couscous absorbs the water mix with the fish to soak up the ghee.