Hiking Menus: 600-500 Calories

 I have created 4 different initial menus for 4 hikes...all between 600 - 500 calories.

Protein Bar Menu
1 Protein Bar                                                                                          270
2 Clementines                                                                                          90
10 Cherry Tomatoes                                                                                30
2 Oatmeal Cranberry Chocolate Chip Cookies*                                   110
10 Unsalted Almonds                                                                              80
1/2 Red Pepper                                                                                        15
                                                                                                               595

Sandwich Menu
1 Turkey & Cheddar Sandwich                                                              286
             2 oz. Turkey
             1 slice 25%Reduced Fat Cheddar
             2 slices Whole Wheat Bread (80 Calories per slice)
             1 Tsp nonfat mayonnaise
             1 Tsp Dijon mustard
1/2 sliced red pepper                                                                                15
5 Black Olives, pitted                                                                              25
1 Cup Bing Cherries                                                                                74
2 PBJ Cookies*                                                                                      110
10 Unsalted Almonds                                                                              80           
                                                                                                               590 

Cheese & Crackers Menu     
2 Slices Alpine 25% Reduced Fat Cheddar Cheese                              140  
15 Rice Crackers                                                                                   140
10 Baby Carrots                                                                                      40
2 PBJ Cookies*                                                                                     110
1 Banana                                                                                               110
                                                                                                              540

Hard Boiled Eggs Menu
2 Hard Boiled Eggs                                                                             140
1 Banana Walnut Muffin                                                                     163
10 Cherry Tomatoes                                                                              30
1 Small Apple                                                                                       60
2 Oatmeal Cranberry Chocolate Chip Cookies*                                 110
                                                                                                            503

An additional option to add 200 more calories for men or for a really big hike is to make a homemade granola. A great one is Many Ways Granola*. The measurement is 1/2 Cup.


Remember:  pack plenty of water, tissues, a plastic bag (to place any trash in to carry out), sun screen, a sun hat, sun glasses, a water-proof wind breaker... You might also want to add in your fanny pack or back pack- chapstick, $20 cash, your phone, id, bandaids and hand sanitizer.

*Recipes:
Oatmeal Cranberry Chocolate Chip Cookies    400 Calorie Fix, Liz Vaccariello         page 391  
PBJ Cookies                                                      Now Eat This! Diet, Rocco Dispirito   page 254
Banana Walnut Muffin                                     Now Eat This! Diet, Rocco Dispirito    page 278
Many Ways Granola                                        400 Calorie Fix, Liz Vaccariello           page 206