The following is Colin's list of food that he has calculated will meet your daily cycle touring energy requirements.
The food that he recommends is light and so easy to carry and is especially applicable in situations where you cannot buy food on a daily basis.
Daily Menu for Cycle Touring
Breakfast
Muesli (100gm/day = 1
cup)
Dried fruit
(100gm/day). A mixture of dried apricots, prunes, peaches, raisins, etc. Chop
into small pieces the night before, boil for a few minutes, leave to stand just
covered in water overnight.
Milk powder (30gm/day)
Lunch
Ryvita crackers (6 per
meal, 5 meals per packet).
Spreads: peanut
butter, hazelnut spread, jam (allow 15gm/day each), sardines every 2nd day, processed cheese slices
Dinner
Macaroni (100gm/meal =
1 cup). Pasta cooks quicker than rice.
1 pkt instant soup for flavouring
Protein: salami or
tuna (cans or foil packets)
Surprise peas
Snacks
Muesli bars,
chocolate, nuts, tea bags, instant coffee, sugar, condensed milk in a tube,
biscuits
All the above will last at least 3 weeks in summer
without refrigeration. The total weight of food will be a little under 1kg per
day (including packaging). The re-hydrated fruit at breakfast is important to
get adequate vitamin C; consider taking additional Vitamin C tablets.
The diet above provides:
Protein 80gm/day
Carbohydrate 340gm/day
Fat 60gm/day
Energy 9,700kJ/day
The protein component is a little lower than it
should be, but OK for a few weeks.
