Now that you're an expert on the basics of nutrition, it's time to go shopping.
Here's a list of common food items, most of which can be found in any decent grocery store around the country. As you can see, I've done the nutritional research for you so all that's left is selecting the items you wish to take and calculating your diet's Carb/Fat/Protein distribution.
As for calculating the weight, there are approximately 454.5 grams in a pound.
| Calories | Grams | Grams | Grams | Grams | Grams | Serving | |||||
| Item | Calories | From Fat | Fat | Carbohydrate | Fiber | Sugars | Protein | Size | |||
| Pop Tarts Apple Cinnamon Pasty Swirls | 260 | 99 | 11 | 37 | 1 | 11 | 3 | 62g; 1 Pastry | |||
| Land O Lakes Cocoa Classics (Chocolate/French Vanilla) | 160 | 45 | 5 | 25 | 0 | 18 | 4 | 35g; 1 Envelope | |||
| Pop Tarts (Frosted Strawberry) | 200 | 45 | 5 | 38 | 1 | 19 | 2 | 52g; 1 Pastry | |||
| Quaker Instant Oatmeal - Honey Nut | 170 | 31.5 | 3.5 | 31 | 3 | 13 | 4 | 43g; 1 Packet | |||
| Bob's Red Mill 10 Grain Hot Cereal | 180 | 22.5 | 2.5 | 35 | 3 | 0 | 6 | 40g; 1/4 Cup | |||
| Swiss Miss Hot Cocoa w/Marshmallows | 120 | 22.5 | 2.5 | 22 | 1 | 17 | 1 | 28g; 1 Envelope | |||
| Quaker Instant Oatmeal - Cinnamon and Spice | 170 | 18 | 2 | 34 | 3 | 16 | 4 | 46g; 1 Packet | |||
| Quaker Instant Oatmeal - Baked Apple | 150 | 13.5 | 1.5 | 31 | 3 | 14 | 3 | 40g; 1 Packet | |||
| Eckrich Summer Sausage | 180 | 144 | 16 | 1 | 0 | 0 | 10 | 56g; 1/4 Sausage | |||
| Oh Boy Oberto Turkey Jerkey (Teriyaki) | 80 | 4.5 | 0.5 | 8 | 0 | 6 | 10 | 28g; 1 oz | |||
| Marochan Beef Flavor Instant Lunch | 290 | 108 | 12 | 38 | 2 | 1 | 7 | 64g; 1 Container | |||
| Minute Rice Brown Rice | 170 | 13.5 | 1.5 | 34 | 2 | 0 | 4 | 43g; 1/2 Cup | |||
| Bob's Red Mill Couscous | 220 | 9 | 1 | 46 | 2 | 1 | 8 | 62g; 1/3 Cup | |||
| Near East Couscous (Tomato & Lentil) | 190 | 4.5 | 0.5 | 42 | 3 | 3 | 8 | 56g; 1/3 Cup | |||
| Lungkow Bean Threads/Dynasty Brand Salfun | 200 | 0 | 0 | 49 | 1 | 0 | 0 | 57g; 2 Bunches | |||
| Planters Cocktail Peanuts | 170 | 126 | 14 | 6 | 2 | 1 | 7 | 28g; about 39 pieces | |||
| Planters Spanish Peanuts | 180 | 126 | 14 | 5 | 2 | 0 | 8 | 28g; about 53 pieces | |||
| Planters Dry Roasted Peanuts | 160 | 117 | 13 | 6 | 2 | 1 | 7 | 28g; about 39 pieces | |||
| Planters Honey Roasted Peanuts | 150 | 108 | 12 | 8 | 2 | 6 | 6 | 28g; about 39 pieces | |||
| Cheese on Wheat Crackers | 200 | 99 | 11 | 22 | 2 | 4 | 4 | 39g; 6 Crackers | |||
| Cheez-It Crackers | 160 | 72 | 8 | 16 | 1 | 1 | 4 | 30g; 27 Crackers | |||
| Keebler Peanut Butter Graham -n- Go | 150 | 63 | 7 | 18 | 1 | 9 | 4 | 30g; 1/4 Cup | |||
| Wheat Thins (Ranch) | 150 | 63 | 7 | 19 | 1 | 3 | 2 | 30g; 14 Crackers | |||
| Goldfish Crackers (cheese) | 140 | 54 | 6 | 19 | 1 | 0 | 4 | 30g; 55 pieces | |||
| Nature Valley Maple/Brown Sugar Granola Bars | 180 | 54 | 6 | 29 | 2 | 11 | 4 | 42g; 2 Bars | |||
| Triscuits (Low Sodium) | 140 | 45 | 5 | 22 | 4 | 0 | 3 | 31g; 7 Wafers | |||
| Bob's Red Mill Natural Granola | 170 | 27 | 3 | 34 | 4 | 11 | 5 | 45g; 1/2 Cup | |||
| Cheerios | 110 | 18 | 2 | 22 | 3 | 1 | 3 | 30g; 1 Cup | |||
| Grape Nuts | 200 | 9 | 1 | 47 | 5 | 5 | 6 | 58g; 1/2 Cup | |||
| Norway Gold Mackerel Fillets in Tomato Sauce | 240 | 171 | 19 | 5 | 0 | 5 | 11 | 85g; 1/2 Can | |||
| ArrowHead Mills 100% Velencia Organic Peanut Butter | 200 | 135 | 15 | 6 | 1 | 1 | 9 | 32g; 2 Tbsp | |||
| Underwood Deviled Ham | 160 | 126 | 14 | 0 | 0 | 0 | 8 | 56g; 1/4 Cup | |||
| Filippo Berio Olive Oil | 120 | 126 | 14 | 0 | 0 | 0 | 0 | N/A; 1 Tbsp | |||
| Sharp Cheddar Block | 110 | 81 | 9 | 0 | 0 | 0 | 7 | 28g; 1 oz | |||
| Nutella Spread | 160 | 81 | 9 | 19 | 0 | 17 | 2 | 31g; 2 Tbsp | |||
| Squeeze Parkay | 70 | 72 | 8 | 0 | 0 | 0 | 0 | 14g; 1 Tbsp | |||
| Knorr Roasted Garlic Herb Soup Mix | 80 | 13.5 | 1.5 | 13 | 0 | 2 | 8 | 21g; 3 Tbsp | |||
| Instant non-fat Dry Milk | 80 | 0 | 0 | 12 | 0 | 12 | 2 | 23g; 1/3 Cup | |||
| Snickers Chololate Bar | 280 | 126 | 14 | 35 | 1 | 30 | 4 | 58.7g; 1 Bar | |||
| Twix Chololate Bar | 280 | 126 | 14 | 37 | 1 | 27 | 3 | 56.7g; 2 Cookies | |||
| Hershey Chocolate Bar w/Almonds | 210 | 117 | 13 | 19 | 1 | 16 | 4 | 37g; 3 Blocks | |||
| Little Debbie Cosmic Brownies | 270 | 108 | 12 | 40 | 1 | 25 | 2 | 62g; 1 Brownie | |||
| Dolly Madison Zingers (Iced Devils Food) | 280 | 90 | 10 | 45 | 1 | 33 | 2 | 74g; 2 Cakes | |||
| Oreo Cookies | 160 | 63 | 7 | 23 | 1 | 13 | 2 | 33g; 3 Cookies | |||
| Senaca Crispy Apple Chips (Granny Smith) | 140 | 63 | 7 | 20 | 2 | 11 | 0 | 28g; 1 Bag | |||
| Hostess Twinkies | 150 | 45 | 5 | 25 | 0 | 14 | 1 | 43g; 1 Cake | |||
| Archway Ginger Snaps | 150 | 45 | 5 | 23 | 0 | 11 | 1 | 32g; 5 Cookies | |||
| Fig Newtons (not the fat-free version) | 110 | 22.5 | 2.5 | 23 | 1 | 14 | 1 | 31g; 2 Cookies | |||
| Twizzlers | 130 | 4.5 | 0.5 | 31 | 0 | 15 | 1 | 40g; 3 Pieces | |||
| SunSweet Fruit Morsels | 120 | 0 | 0 | 28 | 2 | 23 | 1 | 40g; 1/4 Cup | |||
| Jolly Rancher Candies | 70 | 0 | 0 | 17 | 0 | 11 | 0 | 18g; 3 pieces | |||
| Jello, French Vanilla Instant Pudding | 180 | 126 | 14 | 5 | 2 | 0 | 8 | 25g; 1/4 Package | |||
1-Day of Food (example) - 3500 Cals, 56-30-14, at only 2lbs, 2oz.
1-Day of Food (another example) - 3500 Cals, 56-31-13, at only 2lbs, 1oz.
Backcountry Kitchen
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