Meal Planning Tutorial

To perform at your best during the extended effort demanded by alpine climbing your body needs high energy, nutritious food. Identifying nutritionally sound and appealing foods will require some personal experimentation. This page is meant to help get you started in the right direction with insights, recipes, and strategies that have worked well for Peak over time.

Everything we’ll present here can be prepared ahead of time, carried multiple days, and only requires hot water.

  • Long's Peak

Breakfast

Oatmeal
Instant oatmeal is as simple and effective as it gets. Consider adding chocolate candy, nuts, etc to make it more sustainable.

Pancakes
Look for pancake mix that only requires water. Add oats, chocolate, dried berries or syrup for better taste. This is a step up from oatmeal but requires a little more effort.

Powdered eggs with cheese
This can be a fast high protein meal if your tired of oatmeal that’s simple to make and light. If you’re looking to get creative, get dried veggies, or potatoes. Amazon.com has a good selection of these items.

* Don’t forget instant coffee packets and powdered cream!

Lunch / Snacks

It’s rare to stop and eat a single “lunch” during a day of climbing. Numerous snacks and small meals are more efficient. Here is a list of some of the time tested favorites:
– Peanut butter and jelly sandwich
– Dried meats and cheese
– Dried fruit such as mango, pineapple, apple, and banana
– Instant Hummus with carrots, peppers, or crackers
– Granola / protein bars: Cliff bars, Epic bars, Pro bars, Laura bars, etc
– Candy Bars
– Trail mix: mix of nuts raisins, M&Ms, seeds, Chex, etc
– Cliff Shot Bloks or GU energy gel with caffeine

Dinner Recipes

It’s not uncommon to have a significant amount of time in the evenings to make dinner. More thought is put into these calories. That being said, its also good to have a few quick meals in your bag of tricks for long days.

Dehydrated Instant Meals

Dehydrated meals are exceptionally convenient and relatively lightweight. These off the shelf meals are usually well balanced with and endless number of options to choose from.

Some favorites:
Spaghetti with meat sauce, Beef Stroganoff, Chicken Fajita bowl, Pasta Primavera, and the Breakfast Skillet.

Some Tips and Tricks:
Always measure out exact amounts of water when prepping your dehydrated meal. While guessing is a possibility, adding too little will potentially lead to stomach aches and too much water makes soupy food.

Bringing hot sauce and some cheese to add on top of meals can be good too.