← Back to 50-Miler

Big Sam Loop — 6 Days / 5 Nights

CREW
MENU

Backpacking nutrition plan with daily meals and snack strategy

Daily Nutrition

6-Day Menu Breakdown

🌄 Day 1 · Kennedy Meadows to Lower Relief Valley

🎒 Trail Snacks (backpack pocket)
  • Kind PB Dark Choc Healthy Grains Bar — 1 bar (1.4 oz)
  • 88 Acres Seed+Oat Bar — 1 bar (2 oz) [allergy option]
  • Krave Sea Salt Beef Jerky — ½ packet (0.74 oz)
  • Gatorade G Zero Powder — 1 packet
  • Dried Mango Slices — 1.6 oz pack

Note: 1 jerky packet covers both Day 1 & 2 snacks—carry full packet

🍴 Lunch — Relief Reservoir (no cook)
Trail Charcuterie Board
  • Columbus Italian Dry Salami — 3.2 oz pre-sliced
  • Tillamook Cheddar (or Velveeta spreadable) — 3 packets (0.75 oz ea)
  • Wasa Crisp'n Light Crackerbread — 2 oz (~9 crackers)

Note: Salami comes in 2×16 oz bulk packets. Consume directly from packets as needed.

🔥 Dinner — Lower Relief Valley Camp
Backpacker's Risotto with Smoked Salmon
  • Knorr Risotto (Lemon or Mushroom) — 1 packet/person
  • Smoked salmon fillet — 1.5 oz/person
  • Dehydrated peas & carrots — 0.5 oz/person
  • Olive oil — 0.5 tbsp/person
  • Salt, pepper, dried herbs to taste

🌲 Day 2 · Lower Relief Valley to Spring Meadow

🎒 Trail Snacks (continued from Day 1)
  • Remaining snacks from Day 1 — finish jerky packet, bar options
  • Granola/trail mix addition — 1.5 oz mix
  • Electrolyte powder — 1-2 packets
🍴 Lunch — Lower Relief Lake (no cook)
Tuna Salad Wraps
  • StarKist Tuna packets — 2 packets (5 oz total)
  • Tortillas (flour) — 2 large
  • Mayonnaise packets — 2 packets
  • Dehydrated celery flakes — 0.25 oz
  • Dried cranberries — 0.5 oz
🔥 Dinner — Spring Meadow Camp
Beef Stroganoff with Egg Noodles
  • Knorr Stroganoff sauce packet — 1/person
  • Dehydrated egg noodles — 1.5 oz/person
  • Beef jerky (diced) — 1 oz/person
  • Powdered milk — 1 tbsp/person
  • Butter — 0.5 oz/person

🏔️ Day 3 · Spring Meadow through Buck Lake to Emigrant Lake

🎒 Trail Snacks
  • CLIF Bars (variety) — 1-2 bars
  • Mixed nuts & dried fruit — 2 oz
  • Peanut butter packets — 1-2
  • Electrolyte/sports drink mix — 1-2 packets
🍴 Lunch — Buck Lake Area (no cook)
Hummus & Vegetable Wraps
  • Sabra Hummus cups — 2 cups (10 oz)
  • Tortillas (whole wheat) — 2 large
  • Dried vegetables (carrots, bell peppers) — 1 oz mix
  • Pepperoni slices — 1.5 oz
  • Sunflower seeds — 0.5 oz
🔥 Dinner — Emigrant Lake Camp
Pad Thai with Chicken
  • Thai Kitchen Pad Thai noodle packet — 1/person
  • Dehydrated chicken — 1.25 oz/person
  • Dehydrated vegetables (broccoli, carrots) — 0.75 oz/person
  • Coconut milk powder — 2 tbsp/person
  • Fish sauce, lime powder to taste

⛰️ Day 4 · Emigrant Lake to Grizzly Peak Base Camp

🎒 Trail Snacks
  • Energy gels or chews — 2-3 packets
  • Almonds or mixed nuts — 2 oz
  • Dark chocolate squares — 1 oz
  • Gatorade powder — 1-2 packets
🍴 Lunch — Horse Meadow Trail (no cook)
Peanut Butter & Jelly Sandwiches
  • Whole wheat bread (or bagels) — 2 slices/person
  • Peanut butter — 2 tbsp/person
  • Jelly packets — 1.5 tbsp/person
  • Trail mix (optional) — 1 oz
🔥 Dinner — Grizzly Peak Base Camp
Mountain House Chili Mac with Beef
  • Mountain House Chili Mac packet — 1.25 packets/person
  • Extra ground beef (dehydrated) — 0.5 oz/person
  • Cheddar cheese powder — 0.5 oz/person
  • Hot sauce packets — to taste

🏔️ Day 5 · Grizzly Peak Base Camp over Big Sam to Kennedy Lake

⚠️ HIGH-ENERGY DAY: Early start, Big Sam summit day — maximize nutrition and hydration

🎒 Trail Snacks (expanded for summit day)
  • CLIF Shot Energy Gels — 3-4 gels (every 45 min on climb)
  • Honey packets or energy chews — 2-3 packets
  • Almonds & dried fruit mix — 3 oz (continuous snacking)
  • Beef jerky — 1.5 oz
  • Electrolyte drink mix — 3-4 packets (critical hydration day)
🍴 Breakfast — Before/during climb (minimal cook)
Quick Oatmeal & Gorp
  • Instant oatmeal packets — 1-2/person
  • Maple brown sugar packets — to taste
  • Dried blueberries — 0.5 oz
  • Granola clusters — 1 oz
  • Hot cocoa mix — 1 packet
🍴 Lunch — Big Sam Summit (high point celebration)
Summit Feast (no-cook, high-energy)
  • Pepperoni & cheese crackers — 2 oz
  • Smoked almonds or pistachios — 1.5 oz
  • Chocolate-covered raisins — 1 oz
  • Summer sausage — 2 oz
  • Tillamook cheese — 1.5 oz
  • Electrolyte drink
🔥 Dinner — Kennedy Lake Camp (victory feast)
Premium Backpacker's Pasta with Meat Sauce
  • Barilla Plus pasta — 1.75 oz/person
  • Backpacker's Pantry meat sauce packet — 1/person
  • Parmesan cheese packets — 2 packets/person
  • Garlic powder, Italian seasoning to taste

Optional: hot cocoa or coffee with dessert (trail brownie)

🌅 Day 6 · Kennedy Lake to Kennedy Meadows (Exit Day)

🎒 Trail Snacks
  • CLIF Bars or Kind Bars — 1-2 bars
  • Granola & honey mix — 1.5 oz
  • Trail mix (final pouch) — 1.5 oz
  • Electrolyte mix — 1-2 packets
🍴 Breakfast — Kennedy Lake
Granola Parfait
  • Instant oatmeal or granola — 1.5 oz
  • Powdered milk — 2 tbsp
  • Dried berries mix — 0.75 oz
  • Honey packets — 1-2 packets
  • Hot water + instant coffee or tea
🍴 Lunch — Kennedy Valley (exit lunch)
Trail Snacking + Light Lunch
  • Pepperoni slices — 2 oz
  • Cheddar cheese — 2 oz
  • Whole grain crackers — 1.5 oz
  • Dried fruit & nut mix — 1.5 oz
  • Electrolyte drink for hydration
🏠 Dinner — Post-hike (back at base)
Celebration meal post-hike (not backpacked)
  • Pizza night or burger celebration — earned reward!

Nutrition Overview

Daily Calorie Targets & Macros

Calorie Plan: Typical backpacking targets 4,500–5,500 kcal/day for adults doing 8–10 mi per day at altitude. This menu averages ~4,800 kcal/day for adults, ~4,200 for scouts. Adjust portions based on actual energy expenditure, elevation, and crew feedback.

Protein Target
50–60g/day

Jerky, smoked salmon, dehydrated meats, nuts

Carbs Target
580–650g/day

Pasta, oats, crackers, energy gels, bars

Fat Target
120–150g/day

Nuts, cheese, oils, peanut butter, salami

Logistics & Tips

Crew Menu Notes

📋 Pre-Trip Prep Checklist

  • Portion Control: Pre-package all snacks and dinners into individual portions before trip. Label with day/person.
  • Allergy Management: Pack allergy-friendly swaps separately (88 Acres bars instead of Kind bars, etc.). Brief crew leads on swap locations.
  • Fuel Canisters: Bring extra fuel—high altitude burns fuel faster. Test all stoves before departure.
  • Water Purification: Carry filters AND backup (iodine tablets). Treat all water, even high-altitude sources.
  • Cold Soak Option: For Day 2, consider overnight cold soak of noodles to save fuel and time.

🍽️ On-Trail Cooking Tips

  • Start Early: Day 5 (Big Sam) breakfast by 5:30am to summit by noon and descend safely.
  • Hydration: Drink continuously; thirst is last indicator at altitude. Use electrolyte mix every 2–3 hours on high-elevation days.
  • Lunch Timing: Fast no-cook lunches (30 min max) keep momentum on longer days.
  • Dinner Morale: Hot dinner is critical for morale and warmth. Plan adequate cook time (45–60 min).
  • Cleanup: Pack out all trash. No gray water within 100 ft of camp or water sources.

⚖️ Weight & Resupply

  • Total Food Weight: ~10–12 lbs per person for 6 days (including all meals + snacks). Budget ~1.7–2 lbs/day.
  • Resupply Options: Currently no mid-trip resupply planned. Full self-supported carry required. Confirm no access points near Huckleberry/Horse Meadow before departure.
  • Bear Canister Packing: Heavy items (canned goods, pasta) on bottom; lighter snacks top-accessible. Leave ~1/3 free space for food to breathe.

🏥 Nutrition for Altitude

  • High Elevation (8k–10k ft): Appetite suppression is normal. Eat even if not hungry. Focus on calorie-dense, easy-to-digest foods.
  • Electrolyte Strategy: Salt packets + powders prevent cramping and maintain hydration. Carry 3–4 extra electrolyte packets on Big Sam day.
  • Fiber Caution: High-fiber meals can slow digestion at altitude. Balance with simple carbs and sodium.