“What Do You Eat?!” A 4-Day Vegan Re-Supply
Being a vegan, the question I get asked most frequently while hiking the Appalachian Trail is “what do you eat?” It is true, an overwhelming majority of hikers survive solely on Honey Buns and Snicker’s Bars, but I prefer a plant-based diet composed nearly entirely of real, minimally processed whole foods. Below I’ll deconstruct my 4-day food resupply, and discuss some of the misconceptions behind eating nutritiously on trail.
Departing from Springer Mountain just over two months ago, I was heavily warned about the dangers of vegan thru-hiking. I heard just about everything… “You can’t get enough protein” — “You can’t get enough fat” — “You’ll lose too much weight” — “Re-supplying in small towns will be impossible” — “It’s not practical for a budget” — “You won’t get enough calories…” the list goes on and on. Park rangers even went as far as to say “I wouldn’t make Maine.” I was much lighter than I wanted to be, (145 pounds) and was definitely concerned about weight loss, but not ready to throw in the towel on my dietary preference.
Looking back on the past 1,400 miles, I have maintained a 150% faster pace than average, and actually gained 5–10 pounds. (the average thru-hiker loses between 10–25 pounds) I’ve had good daily energy, low muscle fatigue and feel satisfied when I hang my bear bag at night. Although I prefer to resupply at larger grocery stores with more health-conscious options, I have conquered Dollar Generals and Exxon Mini-Marts alike. Lastly, I’ve stuck to a tight budget, spending less than 1,000 dollars to date. (the average thru-hike costs between 8,000–10,000 dollars) Everybody goes through a “trail-and-error” period figuring out which foods work for them, but having established my staple meals, vegan thru-hiking has become much less daunting. I’ve also eliminated nearly all junk food, relying on whole, nutritious, plant-based foods to fuel my hike. Here is my 4-day, 40 dollar resupply deconstructed; the answer to the infamous question: “What do you eat?”
Breakfast
A big, hearty breakfast is perhaps the most crucial part of my day. After a long nights rest, I usually wake up starving. I aim for between 700–900 calories to jump start my day. For the first half of my hike I routinely ate before leaving camp, however due to the recent mosquito problem, I have been opting for a Clif Bar and couple miles before my morning meal. Oatmeal or cold cereal with powdered coconut milk have been my two daily drivers. As a matter of fact, I’ve had one of those two every morning since Georgia. Coupled with a handful of trail mix, chocolate or fresh fruit, it is an easy and convenient way to start the day. Recently I’ve taken a liking to muesli, a European cereal of oats, nuts, seeds and dried fruit. I appreciate the versatility, as muesli tastes good hot or cold. Combined with a sliced banana, it‘s a powerhouse breakfast of complex carbs and healthy fats to keep me going through the morning. Thank god for oats!
Lunch
Peanut Butter… Need I say more? High in calories, extremely satisfying and almost guiltily tasty, a jar of nut butter has become my most consistent trail food. Although heavy, the nutritional and caloric density make it well worth the weight. Using tortillas as a vessel, I have put just about everything under the sun into my burritos. Dried or fresh fruit, nuts, wild berries, carrots, zucchini and even gummy bears have been wrapped up with peanut butter for a hassle free lunch. A jar of JIF and and a bag of flour tortillas can be found in even your smallest of trail-towns, making for an easy and reliable resupply option. If I have the opportunity to make it to a larger grocery store, I will occasionally score some powdered hummus or avocados for a change, but it’s never long before I end up returning to old faithful. Four spoonfuls plus two wraps combine for a quick 1000 calories, costs less than one dollar per meal and helps keep me full well into the afternoon.
Dinner
The holy grail of backpacking. Come 3 o’clock or so, it’s hard to keep the mind from drifting to the food bag. If I am hiking alongside someone else, this is the time that “what’s for dinner?” gets asked. At this point in the day, I’ve probably burned between 4,000 to 5,000 calories, creating a sizeable deficit… and a sizeable appetite. Quick-cooking boxed dinners like Knorr’s, Uncle Ben’s and Near East can be handy in a pinch (and available just about everywhere), but having a little extra time to prepare this week, I decided to treat myself.
This week I needed three dinners. With the help of dehydrated vegetables courtesy of Harmony House Foods (I bought a box of 70 servings for $49.99 at REI) I was able to pack meals I am actually excited to eat. With the exception of the “Good To-Go” dehydrated meal, (which I recieved as a gift) I selected dinners I’ve eaten regularly in the past 1'400 miles.
- Daiya “Mac N’ Cheese” — Up until Harpers Ferry, I hadn’t had ramen or mac and cheese. Perhaps the two most common backpacking dinners, I felt a little left out. However, I recently discovered Daiya makes a whole grain, vegan version of the classic dish. They only make a “family-size” portion, but for backpackers this is ideal! I added some dehydrated carrots, peas and nutritional yeast for a quick and delicious 1,000 calorie bomb.
- Rice and Beans — 75% of my meals could be considered “rice and beans.” Quinoa, minute rice and couscous have all served as a trusty base for lentils or other parboiled beans. (white beans, black beans, chickpeas) Just add fresh or dried vegetables and a generous splash of hot sauce, and you have a hassle free 5-star stew! When faced with a small trail-town grocery store, I often buy a bag of minute rice and a bag of beans, divide each into nightly portions and just use seasonings for variety. This week, I combined Uncle Ben’s brown rice with dehydrated lentils I found in the bulk bins of Price Chopper. Just add water, bring to a boil, cover and let sit for 15 minutes… dinner is served.
- Dehydrated Meals — The utmost trail luxury. Dehydrated backpacker meals are the fastest and most convenient way to eat on trail. Just add boiling water, seal for 20 minutes and you’re good to go. No dishes to clean, and no preparation necessary. However, the extravagance comes at a heavy price, with the majority of companies charging between 8–13 dollars a meal! Plus, dehydrated meals are not sold in conventional grocery stores, requiring a specific trip to an outdoor outfitter. Hence, I do not eat these often, but am always elated to receive one as a gift! This week, I am packing a Good To-Go Herbed Mushroom Risotto. I’ve had this one before, and it really is awesome. Packing upwards of 900 calories, real ingredients and a whole lot of flavor, every Good To-Go meal I’ve had has been delicious. Another one of my favorite (and slightly more affordable) brands is Alpine Aire. Both companies have an excellent array of vegan options, and really hit the spot after a long day in the mountains.
Snack Time… and Dessert!
Okay, of course consuming 6,000 calories is impossible in a conventional three meal format. A variety of quick, accessible snacks is essential to a good hiking day. Whether it’s a pre-climb Clif Bar for that extra power boost, fruit snacks for a sugar kick or some crackers because… well… salt is awesome, I try to consume at least 100 calories every hour. Especially combating summer temperatures, sodium and electrolytes are of utmost importance.
- Energy Bars — Quick, convenient and satisfying for on-the-go snacking, I usually eat 3–4 prepackaged bars each day. With most commercial bars relying on Whey (animal) Protein, I was delighted to find out Clif Bars are not only organic, but vegan as well. Available almost anywhere for around one dollar, they have become a staple in my diet. That being said, you can only eat so much of one thing, so I will often splurge on a few more expensive companies for the sake of variety. Some of my favorite vegan brands include ProBar, Nature’s Bakery, GoMacro and OWL. I try to aim for a minimum of 250 calories per bar, ruling out some of the more popular companies such as KIND and Nature Valley. That being said, I was forced to resupply at a small gas-station in Delaware Water Gap, and did survive on a box of Fig Newtons. You win some, you lose some.
- Other Snacks — For lighter snacking throughout the day, the sky is the limit. I usually let my cravings from the prior week dictate a few bags of goodies. For this week, a dried fruit mix, wasabi almonds and shredded coconut chips top the list. Corn nuts, Triscuits, Annie’s Fruit Gummies, conventional trail mixes and even bite-sized bakery pastries have been frequent flyers in my backpack.
- Fresh Fruit and Vegetables — Leaving town, I always pack a couple pieces of fresh food to choose from. Apples and carrots play well with peanut butter for a quick bite. Bananas, avocados, peaches and strawberries are favorites as well. With summer in full swing, the mid-Atlantic mountain summits have been bursting with blackberries and blueberries, a great remedy for mid-day exhaustion. As an added bonus, I didn’t have to carry them up there!
- Dessert — Who doesn’t love a good night cap? Dark Chocolate… period. Calorie dense, and jam packed with healthy fats and nutrients, I enjoy a generous chunk every evening before my head hits the pillow.
The Luxuries of Trail Life
Fresh produce, sunrise coffee and sunset tea. Flax seed for omega-3’s and indulgently delicious 88% dark chocolate. Olive Oil, the age-old calorie boosting tool and lastly Sriracha; the band-aid for all culinary errors. Sometimes the little things make all the difference. I know several hikers who have went stove-less to conserve weight, but the thought of a morning without hot coffee is terrifying. Nothing beats a cup of joe to kick off the day, or a cup of herbal spice to relax and unwind.
Weight vs. Comfort — The Dictator of Diet
Perhaps the most hotly contested debate among backpackers is whether added weight is worth the reward. For me, I pack out a wide array of produce, and carry a small cutting board, chef’s knife and spice rack. A fresh onion can make or break my lentil soup, making the added weight easy to rationalize. I try to bring at least 5 pieces of fruit and a few vegetables when leaving town, depending on how heavy my pack is at that time. This week, I will be carrying two bananas, two apples, an avocado, a small yellow onion and some garlic cloves. This “tug and pull” relationship between practical food weight is the governor of all trail diets. A lot of my trail staples such as peanut butter, oatmeal and fresh produce are a no-go for minimalist backpackers, who are looking to maximize calories while carrying the lightest pack possible. For example, a Little Debbie’s Jumbo Honey Bun packs 620 calories, costs less than one dollar and weighs half as much as an average sized banana. Some of these options do happen to be vegan, however I found the processed sugars and hydrogenated oils hindered my ability to hike, and didn’t suit my taste buds.
Here forms the tipping point between cost, nutrition and weight. I’ve went through many phases where the balance between these components varies. At times I opted for maximum nutrition, but found the cost of premium bars and specialty products to be too expensive. When I resupplied in Marion, VA, I tried to save money and weight by substituting Oreo’s for Clif Bars and Pop Tart’s for oatmeal. While my price tab dropped significantly, I felt a lack of energy and struggled to hike my normal pace. Leaving Boiling Springs, PA, I got over-confident and carried out far too much fresh produce. Although the fire roasted sweet potatoes did taste so good, my bag weighed far too much to hike comfortably. Every week my grocery list changes. Perhaps the White Mountains of New Hampshire will convince me to live off ramen noodles alone… only time will tell.
The “Wrap” Up
99% of trail conversations revolve around two subjects, gear and food. In the same way cars need the right gas to drive, backpackers need the right food to hike. Expending such a tremendous amount of energy, I have become very in-tune with my body and what I need to feel strong. My hiking ability is directly correlated to my diet, and every week I refine my eating strategy for optimum results. Hopefully this article shed some light on the life of a vegan long-distance backpacker!
