14 - Days Kilimanjaro Meal Plan

What is the 14‑Day Kilimanjaro Meal Plan

This refers to a full nutrition schedule for 14 days covering climbing up (and perhaps down) Mt. Kilimanjaro, plus camps, high altitude, rest days, and likely travel days. It includes all meals (breakfast, lunch, dinner), snacks, hydration, and special meals (e.g. summit night), tailored to keep climbers fueled, safe, and able to perform under altitude, weather, and physical stress.

Key Principles / Requirements

1. High Energy Needs
2. Climbers burn a lot of calories (3,000‑6,000+/day depending on route, pace, altitude, load). Meals must supply enough carbs, protein, fats to support energy, muscle repair, and staying warm.
3. Balanced Nutrition

• Carbohydrates for quick energy (rice, pasta, potatoes, bread)
• Protein for muscle repair and recovery (chicken, meat, eggs)
• Healthy fats for energy, warmth, satiety
• Vitamins and minerals from fruits, vegetables to support immune function and reduce altitude sickness risk.

1. Easily Digestible Meals Especially at Higher Altitude
2. As you go higher, digestion slows, appetite drops; heavy meals are harder to process. So meals tend to become lighter, simpler, lower in fiber sometimes, more frequent snacks, more warm soups etc.
3. Hydration and Electrolytes
4. Ample drinking water, hot drinks (tea, hot chocolate), electrolyte support, frequent hydration breaks. Water is purified or boiled.
5. Variety to Maintain Morale
6. Important to keep food interesting so climbers stay motivated. Fresh fruit where possible, different kinds of soups, mains, snacks etc.
7. Accommodating Special Diets
8. Vegetarian, vegan, gluten‑free, etc., are usually possible if declared ahead. Operators adjust menus accordingly.
9. Logistical Constraints
10. Transporting, storing, cooking food on a mountain: limited fuel, lower boiling temperatures, less oxygen, cold. Ingredients must be durable, meals have to be practical. Cooks often resupply fresh produce part way up. 

⚠ Challenges Over 14 Days

• Appetite Loss with Altitude: People tend to eat less high up; meals must compensate.
• Fuel & Water Issues: Boiling points lower; food takes longer to cook; ant‑freezing or food spoilage is a concern.
• Weight of Carried Ingredients: Porters carry supplies; resupply may be needed mid‑climb for fresh fruit/veg.
• Weather and Temperature: Cold reduces appetite, needs more warming foods.

WHAT WILL YOU GET:

1. 14 - Day Worked Out Meal Plan
2. Shopping List
3. Replacement List
4. Home Based Exercise Plan worth R279.00
5. How to measure yourself-Guide