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1 TRAIL MIX Description: Mixture of fruit & nuts ideal for snacking and keeping up your energy between meals. INSTANT NOODLES Description: Dried noodles with flavour sachet. Ideal as a snack or lunch but not as a main meal Portion (pp) grams Calories (pp) kcal Portion (pp)... 1 pack Calories (pp) kcal Notes: contains natural sugars & slower release nuts, can be made into a personal mix adding cereal, sweets etc. Notes: Allow 1/2 pack if added to a cuppa soup or starter. 1 pack pp if main meal (add extra proteins). Cook in advance for easy lunch. ONIONS Description: Fresh onions great added to your meal for flavour. Portion (pp)... 1 items Calories (pp)... 8 kcal Notes: Lasts well in your bag, can be fried in water or oil. could be chopped in advanced and bagged. Poor calorie to weight ratio. MARS BARS (51g) Description: Milk chocolate with soft nougat and caramel, great sweet snack / quick energy boost Portion (pp)... 1 bar Calories (pp) kcal Notes: contains glucose which is released quickly into the body. Not so great on hot days in your bag.
2 Peperami (21.50 grams) Description: smoked pork Salami Sausage, great as a snack or added to your pasta or rice. Portion (pp)... 1 stick Calories (pp) kcal Notes: Does not need to be refrigerated. Good source of protein and 100% pork. DRIED MANGO Description: Dried mango pieces great as a snack or added to a trail mix. Portion (pp) grams Calories (pp) kcal Notes: Tasty and high in natural sugars and is a great alternative to sweets. CUP A SOUP PASTA AND SAUCE (110g) Description: Instant cup a soup, great as a starter / warm up while waiting for your main meal to cook. Description: Dried pasta in various flavoured sauces, suitable for evening meal. Portion (pp)... 1 sachet Calories (pp) kcal Portion (pp)... 1 packet Calories (pp) kcal Notes: low in fat and comes in a variety of flavours can also be used to flavour pasta or noodles. Very light and easy to pack. Notes: Cooks 5 mins / can be made with water (even if saying milk), add protein or additional starter if main meal. Packets split.
3 CUPPA PORRIDGE (55.7g) Description: Flavoured hot oat cereal, great to start the day on cold mornings. Portion (pp)... 1 pack Calories (pp) kcal Notes: Just add water in a cup. High carbohydrates. A great slow release energy breakfast. Just add water version is more expensive CHOCOLATE CREPES Description: pancakes with chocolate and hazelnut filling. Portion (pp)... 1 item Calories (pp) kcal Notes: Great snack food and can be warmed on top of a pan as part of a breakfast. Chocolate a carbs gives short + medium release. OAT SO SIMPLE Description: Various flavoured hot oat cereal, can be made in a pan with just water, or powdered milk. HOT CHOCOLATE (28g) Description: Instant hot chocolate drink (just add hot water version) Portion (pp) grams Calories (pp) kcal Portion (pp)... 1 sachet Calories (pp) kcal Notes: High in carbohydrates so a great slow release energy. Makes a really messy pan. Add hot chocolate for real flavour! Notes: A drink for both start / end of the day especially if its cold and wet. Ready portioned for ease and comes in a variety of flavours
4 QUICK COOK PASTA Description: Dried quick cook pasta, cooks in 5 minutes on a camping stove Portion (pp) grams Calories (pp) kcal Notes: Source of carbs and slow release energy. Eat hot with sauce, veg / meat or cook in advance for on the go lunch. PASTA Description: Dried pasta cooks in 15 minutes on a camping stove. Portion (pp) grams Calories (pp) kcal Notes: Source of carbs and slow release energy. Eat hot with sauce, veg / meat or cook in advance for on the go lunch. STIR IN PASTA SAUCE Description: a rich flavoured sauce just stir through hot pasta PESTO (45g) Description: Classic pesto, stir through cooked pasta for a great flavour kick. Portion (pp)... 1/2 pot Calories (pp) kcal Portion (pp)... 1 pot Calories (pp) kcal Notes: Variety of flavours available. No need to heat, just add to pasta, with pre fried veg / meats. Film lid gets pierced in packing. Notes: Expensive in these easy stir in pots but also comes large squeezy tub. Good if one person needs to have something different.
5 CEREAL BARS (30g) Description: oats cereal bars with dried fruit and nuts. BRIOCHE (35g) Description: sweet bread style rolls (with or without chocolate chips). Portion (pp)... 1 bar Calories (pp) kcal Notes: good timed release energy snack for the day. Lots of flavour choices available. Avoid chocolate covered as it melts in your bag. Portion (pp)... 1 roll Calories (pp) kcal Notes: can be warmed on stove as part of your breakfast or be a daytime snack. Still taste good if squashed and don't fall apart. PITTA BREAD Description: Individual flat bread. great for lunches or added to soups or noodles WRAPS Description: wheat flour tortilla wraps, great for lunches Portion (pp)... 1 item Calories (pp) kcal Portion (pp)... 1 wrap Calories (pp) kcal Notes: Simply add your choice of filling (cheese, chocolate or jam. Allow 2 or 3 for lunch portion. Break up too easily in your bag! Notes: can be eaten as lunch with any filling sweet or savoury. Great for lunches especially the last day as they don't squash easily.
6 BANANA Description: A fruit with lots of energy providing benefits APPLE Description: A fairly robust piece of fresh fruit to be eaten on the go. Portion (pp)... 1 piece Calories (pp) kcal Notes: Easily eaten on the go and great energy release. Squashes too easily in a rucksack and you end up with a slimy skin to carry! Portion (pp)... 1 piece Calories (pp) kcal Notes: great when you want something easy and fresh, stores fairly well but bruises and is quite heavy due to water content. CARROT Description: fresh vegetable that can be eaten on its own or added to a cooked meal. SWEETCORN (240g) Description: cooked sweetcorn in lightweight pouch great added to pasta or rice Portion (pp)... 1 piece Calories (pp) kcal Portion (pp)... 1/3 pack Calories (pp) kcal Notes: great for durability on expedition and there is no waste product to carry. Takes time to cook and is heavy for calories. Notes: pouches & tins available. Tins heavier as they contain water. Sweet taste, eaten hot or cold, and quickly warmed in your a meal.
7 CHEESE SPREAD (150g) Description: cheese spread in a handy tube great in wraps/pitta or stirred through pasta Portion (pp) grams Calories (pp) kcal Notes: Naturally high in protein and calcium. Long life if kept cool in the bottom of a bag is best. strong resealable tube that wont burst. MATTESSONS SAUSAGE Description: (200g) smoked pork sausage, can be eaten hot or cold as a source of protein, Portion (pp) grams Calories (pp) kcal Notes: Ready to eat, does not need to be refrigerated. Can be added to pasta allow 1/4 pack pp. Once opened needs to be used up. CHEESE SLICES Description: pre sliced cheese slices, easy to share. OAT CAKES (250g) Description: oat crackers alternative to bread or crisps. Portion (pp)... 1 slice Calories (pp) kcal Portion (pp)... 1 items Calories (pp) kcal Notes: needs to be kept cool and only lasts 2 days in cool weather. High in protein and calcium. Notes: Rich source of fibre, naturally energising, great on the go. breaks easily and packed provides little protection.
8 EXPRESS RICE (250g) Description: steamed rice with flavour, great if you add some extra protein to make a meal Portion (pp)... 1 pack Calories (pp) kcal Notes: Variety of flavours to suit tastes. As hydrated its heavy to carry. Despite instructions heat in a pan with a little water. (5 mins) Tuna Description: Tuna steak great added to pasta or used as a filling at lunch Portion (pp) grams Calories (pp) kcal Notes: Good source of protein. Tin doesn't weigh much but its messy rubbish to carry. Can get pouches which pack well but are expensive. QUICK COOK RICE Description: Long grain easy cook rice in a self draining bag. FLAPJACK Description: Oats and golden syrup Good as a snack during the day or a finish to your main meal Portion (pp) grams Calories (pp) kcal Portion (pp) grams Calories (pp) kcal Notes: great for a main meal but takes 16 minutes on a camping stove. Small pack size, easy to carry & 1/2 weight of pre-cooked. Notes: slow release carbs and more instant sugars makes this a long lasting snack. Can make at home with added fruit or chocolate.
9 SLICED MALT LOAF (280g) Description: Sliced fruity malt loaf great as a snack on the go between meals Portion (pp)... 2 slices Calories (pp) kcal Notes: low in fat high in energy, great even when squashed. Bulky to carry and store. GINGER CAKE (230g) Description: ginger cake great for pudding with a bit of hot custard. Portion (pp)... 1/4 cake Calories (pp) kcal Notes: Great for sharing, but are bulky and get squashed easily. Still tastes great even when crumbs! Hard to store once open. BACON CHOPPED/SLICES Description: (200g) Bacon that can be added to pasta or rice, or enjoyed for breakfast. Portion (pp) grams Calories (pp) kcal COOKED CHICKEN Description: cooked chicken breast to be added to pasta /rice or eaten cold for lunch Portion (pp) grams Calories (pp) kcal Notes: Must be kept cold and so has a limited shelf life. Can be brought frozen to extend life and defrosted during day. Notes: Must be kept cold and so has a limited shelf life. Can be brought frozen to extend life and defrosted during day.
10 INSTANT CUSTARD (76g) Description: Instant custard that can be added to cake or banana as a desert. Portion (pp)... 1/4 pack Calories (pp) kcal Notes: Buy the just add water mix for ease. Sugar content gives high energy for packets weight. Makes a dirty pan but worth the clean up! DAILY INTAKE FOR DofE On expedition you will need to eat more in order to help combat the effects of the weather and the extra physical effort made. FEMALE MALE Normal Day 2000 kcal 2500 kcal Expedition Day kcal kcal Breakfast Lunch Evening meal Snacks When planning your menu consider the inclusion of the whole range of food groups. You should also consider the energy release rate so that you have a steady energy throughout the day. You will not survive on quick release sugar products. BAGELS Description: Low fat bread replacement for lunches or dipping your soup! PRODUCT Description: Portion (pp)... 1 bagel Calories (pp) kcal Portion (pp)... grams/items Calories (pp)... kcal Notes: at (90g) each these provide high calories for their weight, and are robust and lasting in your bag. Can be dry and requires a filling. Notes:
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