How to Pack 4,000 Calories Into 2 lbs of Food (Ultralight Backpacking Meal Plan)

A common rule of thumb among lightweight backpackers is to pack food that provides at least 100 calories per ounce. For this meal plan, I wanted to take it to the next level. One day of food includes over 4,000 calories and weighs just 32 ounces (over 125 calories per ounce.) These kinds of calorie-dense foods are ideal for long-distance backpackers and thru-hikers who pack 5+ days of food between resupply stops (or anyone who wants to minimize their food weight.)

A full day of food packed into an 8×10 ziploc bag. This little bundle provides over 4,000 calories and weighs
just 2 lbs, 3 oz. The net weight of the food is 32 oz (wrappers and packaging add 3 oz to the gross weight.)

4,000 Calorie Ultralight Backpacking Meal Plan (Contents)

Here are all of the contents laid out. This is enough food for four meals with about 1,000 calories each.
Despite appearances, it’s actually a balanced diet too (50{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} carbohydrates, 35{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} fat and 15{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} protein.)

Breakfast

995 calories, 7.9 ounces (126 calories per ounce), Cost: $3.85

Breakfast includes: Granola with Blueberries, Almonds, Sugar, Cinnamon and Whole Milk Powder,
Instant Coffee (with Cream and Sugar) and Fig Newtons Cookies.

Breakfast Contents:

395 Calories (54g carb, 16g fat, 9g prot)
50 Calories (12g carb, 0g fat, 0g prot)
85 calories (3g carb, 7g fat, 3g prot)
30 calories (7g carb, 0g fat, 0g prot)
135 calories (9g carb, 8g fat, 7g prot)
210 calories (41g carb, 4g fat, 2g prot)
90 calories (16g carb, 3g fat, 0g prot)

Cost: $1.00
Cost: $1.00
Cost: $0.60
Cost: $0.05
Cost: $0.50
Cost: $0.40
Cost: $0.30

Water Required: 16 ounces (2 cups)
Total Dry Weight: 7.9 ounces
Total Calories: 995
Total Carbohydrates: 142 grams
Total Fat: 38 grams
Total Protein: 21 grams
Macro-nutrient Ratio: 55{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} carb, 35{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} fat, 10{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} protein
Total Cost: $3.85 (bulk price)

AM Snack

1,050 calories, 8.3 ounces (127 calories per ounce), Cost: $5.75

AM Snack includes: Pilot Crackers with Peanut Butter and Jelly, Orchard Bar, Beef Stick,
M&Ms Candies, Crystal Light and Electrolyte Drink Mixes.

AM Snack Contents:

250 Calories (40g carb, 8g fat, 4g prot)
180 Calories (6g carb, 14g fat, 7g prot)
70 Calories (18g carb, 0g fat, 0g prot)
115 Calories (2g carb, 9g fat, 6g prot)
185 Calories (25g carb, 7g fat, 5g prot)
235 Calories (34g carb, 10g fat, 2g prot)
10 Calories (2g carb, 0g fat, 0g prot)
5 Calories (1g carb, 0g fat, 0g prot)

Cost: $1.50
Cost: $0.45
Cost: $0.45
Cost: $0.50
Cost: $1.25
Cost: $0.60
Cost: $0.50
Cost: $0.50

Water Required: 64 ounces (2 quarts)
Total Dry Weight: 8.3 ounces
Total Calories: 1,050
Total Carbohydrates: 128 grams
Total Fat: 48 grams
Total Protein: 24 grams
Macro-nutrient Ratio: 50{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} carb, 40{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} fat, 10{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} protein
Total Cost: $5.75 (bulk price)

PM Snack

1,005 calories, 7.8 ounces (129 calories per ounce), Cost: $3.95

PM Snack includes: Trail Mix, Beef Sticks, Hard Candy,
Chewing Gum and Gatorade Drink Mix.

PM Snack Contents:

355 Calories (23g carb, 25g fat, 9g prot)
225 Calories (4g carb, 18g fat, 12g prot)
245 Calories (50g carb, 5g fat, 0g prot)
50 Calories (12g carb, 0g fat, 0g prot)
130 Calories (32g carb, 0g fat, 0g prot)

Cost: $1.50
Cost: $1.00
Cost: $0.50
Cost: $0.35
Cost: $0.60

Water Required: 32 ounces (1 quart)
Total Dry Weight: 7.8 ounces
Total Calories: 1,005
Total Carbohydrates: 121 grams
Total Fat: 48 grams
Total Protein: 21 grams
Macro-nutrient Ratio: 50{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} carb, 40{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} fat, 10{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} protein
Total Cost: $3.95 (bulk price)

Dinner

990 calories, 7.9 ounces (125 calories per ounce), Cost: $4.30

Dinner includes: Ramen Noodles with Freeze Dried Chicken and Veggies, Hot Cocoa and
a Protein Shake made from Whole Milk Powder, Whey Protein and Instant Pudding Mix.

Dinner Contents:

375 Calories (52g carb, 14g fat, 10g prot)
135 Calories (0g carb, 6g fat, 20g prot)
55 Calories (10g carb, 0g fat, 4g prot)
145 Calories (26g carb, 3g fat, 3g prot)
135 Calories (9g carb, 8g fat, 7g prot)
120 Calories (3g carb, 1g fat, 25g prot)
25 Calories (6g carb, 0g fat, 0g prot)

Cost: $0.25
Cost: $2.00
Cost: $0.35
Cost: $0.35
Cost: $0.50
Cost: $0.60
Cost: $0.25

Water Required: 32 ounces (1 quart)
Total Dry Weight: 7.9 ounces
Total Calories: 990
Total Carbohydrates: 106 grams
Total Fat: 32 grams
Total Protein: 69 grams
Macro-nutrient Ratio: 45{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} carb, 30{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} fat, 25{1eea65b97f16eaff88b6449ec4bd61d0a337087596df763590ffb883bdd967ce} protein
Total Cost: $4.30 (bulk price)