I'm mostly vegetarian (do eat meat now and then), and I prefer to go no-cook when hiking. Until recently, I'd been taking food that was heavy on nuts and cheese. This had the advantage of high energy density, but didn't supply the right balance of carbs, protein, and fat. I've just shipped my two resupply packages for the JMT, holding myself to proportions of 50-35-15 carb-fat-protein. To get enough protein, I had to include quite a bit of jerky and those foil packages of salmon. That means going non-veg, and those foods also have poor energy density.
I've been websurfing to try to see what vegetarian athletes normally do for their protein requirements, which can be quite a bit higher than for a sedentary person (roughly 400 cal/day rather than 200). Cheese, beans, and tofu seem to be the best sources. I do bring hard cheese, but most of its calories are from fat, and that makes it hard to keep the right percentage of calories from carbs. Beans and tofu don't seem possible since I don't bring a stove.
Some people buy packaged protein bars. Those would be pretty convenient, although I suspect they'd be expensive as well. Googling turns up a lot of recipes for DIY protein bars, but I don't know how well they'd keep. Typical recipes seem to be oats, peanut butter, skim milk, and protein powder.
Anyone have any thoughts to share? Recipes for non-perishable protein bars? Would substituting ghee for milk help to keep them from spoiling?
Although I've already sent my resupply packages, I still have until Monday to get together my food for the initial section of my hike.