A 99% Plant Based, Vegan, Vegetarian, Gluten Free Backpacking meal plan, plus it can fit into a minimalist ultralight weight backpackers plan. This is what I will be bringing on a section hike of the Appalachian Trail this summer, and what I bring on overnights. It comes close to hitting my seven goals:
1-125 calories per oz
2-4000 calories per day
3-2 or less pounds per day
4-Under $10 per day for 4000 calories, $6 for 3000 calories
5-Near perfect ratio of protein (15%), fat (35%), and carbs (50%)
7-takes up as little as possible pack space
More plant based menu ideas here https://isn.page.link/AgMz
Take out the Couscous, make sure you have GF oats and you also have Gluten Free Backpacking Meals.
Link to doc https://goo.gl/wzu4cm with all ingredients with tabs at bottom for 4000 calorie plan and 3000 calorie plan. I use Chronometer to get exact calories, minerals, etc. Sometimes I am off on what I put in the bags and what I put on the spreadsheet so that might make up for some of the differences you see.
On video I forgot to show a tablespoon of Goji Berries in the 3000 calorie plan, that addition makes sure that you get all the Vitamin A you need each day.
I also made a mistake with protein/fat/carb ratio. The 4000 cal meal plan is 15/32/53.