Looking for a heart-healthy backpacking meal plan that’s actually trail-tested and delicious? In this video, I walk through exactly what I’m eating on trail—from my homemade no-sugar-added blueberry breakfast bars to protein-packed salmon wraps, high-fiber snacks, and clean whole-food dinners.
There’s no added sugar, no artificial ingredients, no junk—just real trail fuel designed to support performance, heart health, and long days in the backcountry.
🔖Bookmarks🔖
0:00 Intro
0:57 Heart Healthy Backpacking?
2:19 Breakfast – DIY Blueberry Breakfast Bars
4:03 Lunch – DIY Tortillas & Salmon
5:54 Snacks
7:48 Dinner
9:22 Hydration and Electrolytes
11:07 Tea for Backpacking Heart Health
12:57 Supplements
📺Watch Next📺
-Why I Chose the Garmin InReach: https://youtu.be/4xQgQd4Q3-A
-Budget Sleeping Bag Showdown: https://youtu.be/qdB3X3OBGms
-Budget Sleeping Pad Showdown (Round 1): https://youtu.be/QP83WJAGR84
-Budget Sleeping Pad Showdown (Round 2): https://youtu.be/765YxlczCPI
⚙Gear Links⚙
Breakfast Links:
-Blueberry Breakfast Backpacking Bars (PDF): https://drive.google.com/file/d/1502fRtJpp86y1gvFJoBBk62Shl8R7OKt/view?usp=sharing
-Greek yogurt powder (in blueberry bars): https://amzn.to/4bSZ4al
-Psyllium Husk Powder (in blueberry bars): https://amzn.to/4bWlCa8
-Freeze Dried Blueberries (in blueberry bars): https://amzn.to/4ixdqja
-Protein Powder I use (no additives, etc.): https://amzn.to/3E5qDAV
Lunch Links:
-Salmon Packets: https://amzn.to/4iKlYTw
-Whole wheat tortilla recipe: https://www.100daysofrealfood.com/recipe-whole-wheat-tortillas/
Snack Links:
-Dried Cherries (no sugar added): https://amzn.to/4ixVGUT
-Dates (no sugar added): https://amzn.to/4hTuAGJ
-Heart Healthy Mixed Nuts: https://amzn.to/429bk39 (might be cheaper at Costco)
-Roasted Edamame: https://amzn.to/4iCQ0sQ
-Crazy Richard’s Chunky PB: https://amzn.to/4l5k4Po
-Crazy Richard’s Creamy PB: https://amzn.to/4hxLwSV
-Ceylon Cinnamon: https://amzn.to/4ivgJYc
-Honey Bottles: https://amzn.to/4hBIZak (I just refill these from my big ‘at home’ honey bottles and take it backpacking)
-Salt & Pepper Shaker: https://amzn.to/4hFmt0e (I forgot to mention I use this for the cinnamon and also the lemon pepper I put on my salmon wraps)
Dinner Links:
-Chicken Pho: https://amzn.to/4hTptq1
-Mushroom Risotto: https://amzn.to/4kVrB3a
-Kale and White Bean Stew: https://amzn.to/4iPSLXh
-Smoked Three Bean Chili: Not on Amazon
-Chicken Gumbo: https://amzn.to/4ccdx1n
-Good-to-Go Site: https://goodto-go.com/collections/food/no-added-sugar
Supplements:
-Probiotic: https://amzn.to/41W305C
-Green Supplement: https://amzn.to/4hDfzZn
-Better Fish Oil I’ve Started Taking: https://amzn.to/42trcMT
-Vitamin K2 MK-7: https://amzn.to/4iW1mb8
-Isopure No Additives Protein: https://amzn.to/4ixFtPw
Teas:
-Gyokuro: https://amzn.to/4iUjpOU
-Oolong (Da Hong Pao): https://amzn.to/4bWHan5
-Longjing: https://amzn.to/4hFXkCD
-Peppermint: https://amzn.to/4kRDAyC
Some of the links above are affiliate links. Buying things with the links doesn’t change the amount you pay, but helps support the channel since I would get a percentage of the sale. Thank you so much for supporting Dose of Dirt!
🌄Connect for More Adventures🌄
-Instagram: https://instagram.com/dose.of.dirt
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13 Comments
I would love to see your tea tips and tricks. I transitioned away from coffee a couple of years ago and I'm always looking for new ideas. Keep up the good work.
Since I'm in Canada you may not be able get everything I list but it might help.
I recommend making your own meals, dehydrating or if you can afford it, freeze drying. Costco currently has a compact unit that's like $1500 cheaper than any other I've seen. You can find cookbooks for dehydrated backpacking meals, I have one and it even has cold soak salads and desserts.
For electrolytes i use Biosteel and Vega sport, both are sugar free.
I haven't tried them myself but have heard good things about Happy Yak meals. They supposed to be on the healthier side.
Snicker bars for the win. I focus on performance and recovery…. don't sweat the small stuff!
My gluten intolerance recently became unbearable within the past two years and I need to follow up with my doctor about potentially having IBS. That has significantly affected what I can eat, especially on the trail. Thanks for sharing your journey with adapting to medical-related dietary restrictions. Please give us a follow-up on how your new menu went after the trip!
You need to do some serious research about how we've been lied to about basic nutrition for over 50 years. The vast majority of doctors and dietary specialists know nothing about nutrition except what all the BIG Pharma/Big Food Industrial complex pay them to know. Getting rid of ultra-processed ingredients and sugar is certainly a big improvement. But you're still using the same corrupt, brainwashed lingo that has made most of our population fat, sick, lazy, diabetic, and ripe for dementia in our later years. Meat heavy KETO or even Carnivore has cured more people of almost every malady imaginable. I know not just from the thousands of testimonials and evidence, but from my own personal experience. Carb-heavy and fructose containing foods create glucose and insulin spikes just like sugar. I implore you to take the deep dive into this topic. It's disgusting how we've been lied to. I'm 60, and feel 30. 5 years ago, I was massively overweight, tired, and felt older by the minute. I'm actually taking up backpacking as a hobby NOW, because I feel great!
That Greek yogurt powder is going to be a game changer for me. Thanks for the tip. To hopefully return the favor, LMNT has their electrolyte recipe online. You can make it 0 sugar. I get ingredients from Amazon. And the serving cost ends up being less than a penny.
Would love to see a tea video.
I gleaned so much info from this video. Thanks for sharing the results of all your research.
I must say I’m happy to see many of my favorite outdoor utube personalities hitting their 40’s. Their advice on diet , body mechanics etc. is finally in my league!😊
Yikes! the carbs would kill me, I would be on metaformin. I am looking at zero carb to strict carnivore and omitting a stove completely. It's a challenge.
⚙Gear Links⚙
Breakfast Links:
-Blueberry Breakfast Backpacking Bars (PDF): https://drive.google.c…
-Greek yogurt powder (in blueberry bars): https://amzn.to/4bSZ4al
-Psyllium Husk Powder (in blueberry bars): https://amzn.to/4bWlCa8
-Freeze Dried Blueberries (in blueberry bars): https://amzn.to/4ixdqja
-Protein Powder I use (no additives, etc.): https://amzn.to/3E5qDAV
Lunch Links:
-Salmon Packets: https://amzn.to/4iKlYTw
-Whole wheat tortilla recipe: https://www.100daysofr…
Snack Links:
-Dried Cherries (no sugar added): https://amzn.to/4ixVGUT
-Dates (no sugar added): https://amzn.to/4hTuAGJ
-Heart Healthy Mixed Nuts: https://amzn.to/429bk39 (might be cheaper at Costco)
-Roasted Edamame: https://amzn.to/4iCQ0sQ
-Crazy Richard’s Chunky PB: https://amzn.to/4l5k4Po
-Crazy Richard’s Creamy PB: https://amzn.to/4hxLwSV
-Ceylon Cinnamon: https://amzn.to/4ivgJYc
-Honey Bottles: https://amzn.to/4hBIZak (I just refill these from my big 'at home' honey bottles and take it backpacking)
-Salt & Pepper Shaker: https://amzn.to/4hFmt0e (I forgot to mention I use this for the cinnamon and also the lemon pepper I put on my salmon wraps)
Dinner Links:
-Chicken Pho: https://amzn.to/4hTptq1
-Mushroom Risotto: https://amzn.to/4kVrB3a
-Kale and White Bean Stew: https://amzn.to/4iPSLXh
-Smoked Three Bean Chili: Not on Amazon
-Chicken Gumbo: https://amzn.to/4ccdx1n
-Good-to-Go Site: https://goodto-go.com/...
Supplements:
-Probiotic: https://amzn.to/41W305C
-Green Supplement: https://amzn.to/4hDfzZn
-Better Fish Oil I’ve Started Taking: https://amzn.to/42trcMT
-Vitamin K2 MK-7: https://amzn.to/4iW1mb8
-Isopure No Additives Protein: https://amzn.to/4ixFtPw
Teas:
-Gyokuro: https://amzn.to/4iUjpOU
-Oolong (Da Hong Pao): https://amzn.to/4bWHan5
-Longjing: https://amzn.to/4hFXkCD
-Peppermint: https://amzn.to/4kRDAyC
Some of the links above are affiliate links. Buying things with the links doesn’t change the amount you pay, but helps support the channel since I would get a percentage of the sale. Thank you so much for supporting Dose of Dirt!
I applaud you abstaining from sugar and seed oils. However, you don’t need to avoid saturated fat. Your body needs it as it is essential for brain function and it will help you feel satiated for longer
That whole thing about high LDL and saturated fat is a myth that was made up in the 1970s to scare people into eating more sugar.
Research Ancel Keys and the “Lipid Hypothesis.”
Wait; isn’t green tea forbidden by the Mormons? 😅 Seriously, love the tips and suggestions for “heart healthy.” Can’t wait for your foothills updates.
Bro this is awesome. Thanks for the links! One of the things that keeps me from hiking the PCT is not wanting to eat junk for 5 months.
I would love to see a tea video.