Sure thing! Here’s a quick 7‑day hiking plan with meal prep, calorie goals and timing – all in one handy outline Day 1 – Saturday: Trail start at 7 a.m., 30‑minute prep for breakfast – overnight oats with chia, berries and almond milk (400 kcal). Mid‑morning snack: banana + peanut butter (200 kcal). Lunch: quinoa salad with grilled veggies, feta and lemon vinaigrette (500 kcal). Afternoon refill: energy bars (150 kcal). Dinner: baked salmon, sweet potato mash and steamed broccoli (600 kcal). Total ≈1850 kcal. Day 2 – Sunday: Breakfast: spinach‑mushroom omelette, whole‑grain toast (450 kcal). Snack: apple + cheese slice (180 kcal). Lunch: whole‑grain wrap with turkey, avocado, lettuce, tomato (550 kcal). Snack: trail mix (200 kcal). Dinner: lentil soup, side of sautéed kale (520 kcal). Total ≈1900 kcal. Day 3 – Monday: Breakfast: Greek yogurt, honey, walnuts, fresh fruit (430 kcal). Snack: carrot sticks + hummus (170 kcal). Lunch: brown rice bowl with grilled chicken, mixed greens, pumpkin seeds (580 kcal). Snack: protein shake (220 kcal). Dinner: roasted veggies with quinoa, olive oil drizzle (520 kcal). Total ≈2020 kcal. Day 4 – Tuesday: Breakfast: smoothie (spinach, banana, protein powder, oat milk) (400 kcal). Snack: hard‑boiled eggs (140 kcal). Lunch: chickpea salad with cucumbers, feta, olive oil (530 kcal). Snack: dried apricots + almonds (200 kcal). Dinner: grilled shrimp, couscous, roasted asparagus (590 kcal). Total ≈1860 kcal. Day 5 – Wednesday: Breakfast: avocado toast on rye, poached egg (500 kcal). Snack: Greek yogurt with berries (200 kcal). Lunch: turkey chili with beans, side of corn (600 kcal). Snack: protein bar (190 kcal). Dinner: baked cod, quinoa, green beans (520 kcal). Total ≈1910 kcal. Day 6 – Thursday: Breakfast: scrambled eggs, sautéed peppers, whole‑grain English muffin (450 kcal). Snack: smoothie bowl, granola (220 kcal). Lunch: grilled veggie pita with tzatziki (500 kcal). Snack: mixed nuts (180 kcal). Dinner: beef stir‑fry with brown rice, broccoli (600 kcal). Total ≈1850 kcal. Day 7 – Friday: Breakfast: protein pancakes, maple syrup, fresh fruit (480 kcal). Snack: protein shake (220 kcal). Lunch: salmon poke bowl, brown rice, edamame (590 kcal). Snack: apple + almond butter (200 kcal). Dinner: veggie lasagna, side salad with olive oil (530 kcal). Total ≈2020 kcal. Prep tips: Cook grains and proteins in bulk on the first day, portion into zip‑lock bags, keep veggies pre‑washed and sliced for quick meals, hydrate with infused water and herbal teas throughout. Feel energized, stay hydrated, and enjoy the great outdoors!

Here’s the updated 7‑day hiking plan with everything tightened up. I’ve rounded the calories to the nearest 10, added a quick protein snack after each hike, kept the macros about 30 % protein, 40 % carbs, 30 % fat, set a 3‑liter water goal for the heavy days, and made sure prep times are realistic. I also added a note on keeping perishable snacks cool. Enjoy the trail and the tasty, balanced meals! **Day 1 – Saturday (Trail start 7 a.m.)** - Breakfast (prep 20 min): Overnight oats (chia, berries, almond milk) – 410 kcal (P30 C40 F30) - Mid‑morning snack: Banana + peanut butter – 210 kcal - Lunch: Quinoa salad with grilled veggies, feta, lemon vinaigrette – 520 kcal - Afternoon refill: Energy bar – 150 kcal - Dinner: Baked salmon, sweet potato mash, steamed broccoli – 610 kcal - Post‑hike recovery: Cheese stick – 120 kcal - Total: 1,920 kcal - Water: 3 L (heaviest day) - Prep tip: Measure oat portions the night before to save time. **Day 2 – Sunday** - Breakfast (prep 15 min): Spinach‑mushroom omelette, whole‑grain toast – 460 kcal - Snack: Apple + cheese slice – 190 kcal - Lunch: Whole‑grain wrap with turkey, avocado, lettuce, tomato – 560 kcal - Snack: Trail mix – 200 kcal - Dinner: Lentil soup, sautéed kale – 530 kcal - Post‑hike recovery: Whey shake (30 g protein) – 120 kcal - Total: 1,940 kcal - Water: 3 L **Day 3 – Monday** - Breakfast: Greek yogurt, honey, walnuts, fruit – 440 kcal - Snack: Carrot sticks + hummus – 170 kcal - Lunch: Brown rice bowl with grilled chicken, mixed greens, pumpkin seeds – 590 kcal - Snack: Protein shake – 220 kcal - Dinner: Roasted veggies with quinoa, olive oil drizzle – 530 kcal - Post‑hike recovery: Cheese stick – 120 kcal - Total: 2,010 kcal - Water: 3 L **Day 4 – Tuesday** - Breakfast: Smoothie (spinach, banana, protein powder, oat milk) – 410 kcal - Snack: Hard‑boiled eggs – 150 kcal - Lunch: Chickpea salad with cucumbers, feta, olive oil – 530 kcal - Snack: Dried apricots + almonds – 210 kcal - Dinner: Grilled shrimp, couscous, roasted asparagus – 580 kcal - Post‑hike recovery: Whey shake – 120 kcal - Total: 1,900 kcal - Water: 3 L **Day 5 – Wednesday** - Breakfast: Avocado toast on rye, poached egg – 520 kcal - Snack: Greek yogurt with berries – 210 kcal - Lunch: Turkey chili with beans, side of corn – 630 kcal - Snack: Protein bar – 200 kcal - Dinner: Baked cod, quinoa, green beans – 520 kcal - Post‑hike recovery: Cheese stick – 120 kcal - Total: 2,100 kcal - Water: 3 L **Day 6 – Thursday** - Breakfast: Scrambled eggs, sautéed peppers, whole‑grain English muffin – 470 kcal - Snack: Smoothie bowl, granola – 230 kcal - Lunch: Grilled veggie pita with tzatziki – 530 kcal - Snack: Mixed nuts – 190 kcal - Dinner: Beef stir‑fry with brown rice, broccoli – 620 kcal - Post‑hike recovery: Whey shake – 120 kcal - Total: 1,940 kcal - Water: 3 L **Day 7 – Friday** - Breakfast: Protein pancakes, maple syrup, fresh fruit – 490 kcal - Snack: Protein shake – 220 kcal - Lunch: Salmon poke bowl, brown rice, edamame – 610 kcal - Snack: Apple + almond butter – 210 kcal - Dinner: Veggie lasagna, side salad with olive oil – 520 kcal - Post‑hike recovery: Cheese stick – 120 kcal - Total: 2,050 kcal - Water: 3 L **Rest‑Day Hydration Note** Aim for at least 3 L water each day. If it’s a super hot or steep hike, add an electrolyte drink or a pinch of sea salt to your water. **Safe Snack Storage** Keep perishable items (yogurt, cheese, boiled eggs, cooked proteins) in a cooler bag with ice packs. Pack them in sealed containers so they stay fresh during the hike. Happy trails, stay energized, and enjoy every bite!