Oregon Desert Trail Resupply Planning

Food Resupply Plan for the Oregon Desert Trail

This post details how I planned my food for the Oregon Desert Trail. I’ll post more on general trail information and planning resources in a separate post. This one is all about where, what, and how much I planned for food resupply for the ODT. I’ll do a follow-up post when I return about how this plan worked out.

Grab a cup of coffee. This is a long one, but hopefully you’ll find it’s jam-packed with useful info.

The following table details where I sent each box, the calorie goals for each day, the specific food I sent, and how that broke down in term of macronutrients (percentages of fat, carbs, and protein), as well as total food weight carried.

The calorie goal for each resupply box is in the top left corner of the table for each location. The actual calories in the box are at the bottom of the table for each section, which is also where you’ll find the macro breakdown and the food weight of the box.

ODT resupply

Determining Goal Calorie Intake

I loosely track daily calories and nutrients with the app MyFitnessPal. To create my calorie goals, I used that data of my current intake and expenditure, coupled with knowledge from previous hikes.

The numbers may seem low considering that I’m 5’7″, have a normal BMI, and I’ll be hiking 25-30 miles per day. However, I made them low for a couple reasons:  1) I’m still recovering from a hypo-thyroid issue, and the thyroid is the master regulator of metabolism, so my current basal metabolic rate (BMR) is lower than it has been in the past. I know this because I track my calorie intake and weight. While some might consider the downside of this being that ‘I have to’ eat less food to maintain my weight, the upside of a currently lower BMR is that ‘I get to’ eat less food to maintain my weight. That’s convenient when you’re backpacking and you have to carry it all on your back 🙂 And reason 2) The time frame (30 days) is relatively short, so I won’t get into full on hiker hunger, and if I do go into a calorie deficit, it won’t be for long.  You’ll also notice that in each box I include several hundred additional calories above the goal amount, just in case.

Macronutrient Percentages

Let’s start by saying that I strongly believe in bio-individuality. Every body is different. Figure out what works best for you. I mean that in terms of both what your diet is made up of, as well as in terms of calories and macronutrients, and in terms of specific foods you do or do not tolerate well. Food quality and a focus on whole foods is the constant and the details are variable.

I’ve found that I thrive when I eat a diet higher in healthy fats, moderate in protein, and slightly lower in carbs. The numbers in this chart show my diet as generally being 50-60% fat, 10-20% protein, and 30-40% carbohydrate. Off trail, the fat number tends to be higher and the carbs lower, but this is how it settled out for the trail and I’m comfortable with that. We’ll see how I feel.

Also, I’m aware that in the table, the macro percentages don’t always add up to 100%. In a couple spots they add up to 102 or 105%. I believe this is due to averaging values for different varieties/flavors of granola, bars, etc. While this is not ideal, the data is still accurate enough to give a good reflection of what the nutritional spread looks like.

Food Planning on a ‘Restricted Diet’ while Going Stoveless

All foods in this resupply plan are gluten free and dairy free. This list does also not rely heavily on grains or added sugars, though there are a few in there. The focus is on including real foods with either no ingredient list or very short ingredient lists made up of recognizable foods. To avoid toxin exposure, most of these foods are organic.

I firmly believe in doing the best you can, and not obsessing about being perfect. While I’m all for eating a high-quality diet on trail, don’t let the idea overwhelm you to the point where you give up before you start. Start where you’re at and any small improvements you can make in food choices and quality will translate into feeling better on trail and supporting a cleaner environment.

Supplements & Other Items in Each Box

There are a few items that went into each box that aren’t listed in the chart. This includes maps for each section, wet wipes, and supplements. Oh, and resupply baggies of coarse celtic sea salt 🙂

Supplements I’m carrying: Magnesium Citrate Powder to help with muscle relaxation and sleep; Turmeric capsules to reduce overall inflammation; Vitamin C for electrolyte replacement and antioxidants; and probiotics to maintain optimal gut health.  Not a ton, just the basics.

I also have cordyceps mushroom powder in my morning smoothie mix, along with the coconut creamer, collagen, chia, and spices. The cordyceps is for improved oxygen utilization and endurance. The spices, while not necessarily  supplements, serve similar anti inflammatory and medicinal roles.

For a deep dive into performance nutrition and meal planning for backpackers, check out our online course on the topic.

ODT resupply

Specific Brands I Carried

In the table, I left most food descriptions fairly general because I want to convey that in many instances you don’t have to choose one specific brand, and you can often find healthy substitutions that are either more available to you or suit your preferences better. I want the focus to be on the overall quality of the food and the idea that you can fuel a long distance hike with whole foods, made up of real ingredients.

The following are the specific brands I carried on this hike. While some of this food was donated to me, these are all brands I had tried in advance and approve of the ingredients and nutrition profile. I wouldn’t carry them if I wasn’t certain they would fuel my hike properly. Having gone through adrenal and thyroid issues in the past, I’m well aware that my energy and my body are my greatest asset on any long distance hike.

It’s worth it to me to be thoughtful in my food choices, as well as in what brands I support. I like to feel aligned with the brands behind the products I consume to the extent that I can. This also goes for the gear I purchase.

If you want ideas for additional foods on my shopping list beyond what’s listed here, download my free Healthy Hiker Grocery Guide here

Without further ado, my resupply chart. Apologies that this is somewhat difficult to read. My resupply charts have vastly improved since this iteration, but hopefully this at least shows you the structure. 

 calories/servingfat g/servingcarb g/servingprotein g/servingweight/ serving (grams)servings takentotal caloriestotal fat (g)total protein (g)total carbs (g)total weight (g)
Start/eastern terminus (5 days) @ 2000 cal/day = 10000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia seeds (1 tbl)6055313530025152565
            
almond butter1901777321426602389898448
organic corn tortilla chips1408152288.511906817127.5238
trail mix2001761234612001027236204
granola21016146424840642456168
bars26012311070410404840124280
chocolate25020134 2.5625501032.50
jerky1106107314440242840124
            
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
wild zora dinner310738358513107353885
            
TOTAL      97156623817364.20
Calories from F/C/P       5958.0015242944pounds
Percent of Total       61.3315.6930.30 
            
ROME (5.5 days) @ 2200/day =12,000 cal           
coffee/tea00000000000
laird superfood creamer135330456751501520
chia seeds (1 tbl)6055313530025152565
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
hydrate mix4001001293600090108
        0   
almond butter1901777321426602389898448
organic corn tortilla chips1408152288.6120468.817.2129240.8
granola200161464261200963684252
jerky1106107314440242840124
bars26012311070820809680248560
trail mix2101761234612601027236204
chocolate25020134 2.5625501032.50
        0   
wild zora dinner340232418513402413285
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      13054815.3509.21053.55.73
Calories from F/C/P       7337.702036.84214pounds
Percent of Total       56.2115.6032.28 
            
(MCDERMITT: BUY IN TOWN)           
            
FIELDS (3 days) @ 2500 cal/day =7500 cal           
coffee/tea00000000000
laird superfood creamer753304322590912
greens powder, cinnamon, ginger, cordyceps30571103901532130
collagen powder702.51101532107.530345
chia (1 tbl)605531331801591539
        0000
almond butter1901777321426602389898448
potato chips14071722879804914119196
bars260123110703780363093210
trail mix21017612344840684824136
granola2101614642242032122884
jerkey110610731333018213093
        0000
wild zora meal310232418513102413285
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      8435550.53636563.82
Calories from F/C/P       4954.5014522624pounds
Percent of Total       58.7417.2131.11 
            
FRENCHGLEN (4 days) @2500 cal/day =10,000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia (1 tbl)6055313530025152565
        0000
almond butter1901777321426602389898448
potato chips1007172281010007020170280
trail mix210176123451050856030170
granola20016146424800642456168
bars25012311070820009680248560
chocolate25020134 2.5625501032.50
jerky110610731333018213093
        0000
wild zora dinner370833368513708363385
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      11420767.5476961.55.24
Calories from F/C/P       6907.5019043846pounds
Percent of Total       60.4916.6733.68 
            
PLUSH (2 days) @ 2500 cal/day = 5000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia (1 tbl)6055313530025152565
        0000
wild zora breakfast52036431092152036104392
trail mix21017612344840684824136
granola20016146424800642456168
bars25012311070102500120100310700
jerky110    22200000
nut butter1801489321180149832
wild zora dinner370833368513708363385
            
TOTAL      6605387.52975543.18
Calories from F/C/P       3487.5011882216pounds
Percent of Total       52.8017.9933.55 
            
(LAKEVIEW: BUY IN TOWN)           
            
PAISLEY (2 days) @ 2500 cal/day = 5000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
choc coconut creamer351203124201202436
wild zora breakfast52038401192152038114092
trail mix20017612344800684824136
granola20016146424800642456168
bars26012311070102600120100310700
jerkey110610731222012142062
wild zora dinner340738358513407353885
            
TOTAL      6575373.52875673.18
Calories from F/C/P       3361.5011482268pounds
Percent of Total       51.1317.4634.49 
            
CHRISTMAS VALLEY (4 days) @ 2500 cal/day=10,000           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
choc coconut creamer351203124201202436
            
almond butter1901777321426602389898448
potato chips1007172281010007020170280
trail mix2001761234612001027236204
bars26012311070718208470217490
chocolate25020134 2.5625501032.50
jerky1106107315550303550155
            
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      9685647362811.54.35
Calories from F/C/P       5823.0014483246pounds
Percent of Total       60.1214.9533.52 

Questions? Post them in the comments below.

10 Replies to “Oregon Desert Trail Resupply Planning”

  1. Wow! Very detailed. Be aware, the grocery in Lakeview is somewhat limited, if you have specific items you will need, feel free to contact me and I will check on availability. You are also welcome to mail hiker boxes to Tall Town Bike & Camp in Lakeview (that is my shop). I hope you stop in and say hi on your way through.

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