Why food planning matters
During disruptions, access to fresh food drops and cooking becomes harder. With the right choices you maintain energy and clarity. This guide explains how to select, store and cook emergency foods for short and extended periods.
Calories & water
- Calories: typical target 1,800–2,400 kcal per person per day (more if very active).
- Water: at least 3 L pp/day (drinking/cooking). Combine stored water with smart off-grid power and a basic toolkit for efficient prep.
What actually works in a crisis
- Staples: rice, pasta, couscous, oats, instant mashed potatoes.
- Proteins: canned beans/lentils/chickpeas, tuna/chicken, peanut butter, nuts.
- Fats: olive oil, ghee, nut mixes (high energy density).
- Long-lasting & light: freeze-dried meals/ingredients.
- Morale foods: stock, spices, coffee/tea, cocoa.
- Diet needs: gluten-free (rice/buckwheat), lactose-free (shelf-stable plant milk), vegetarian/halal/kosher — plan ahead.
Storage to maximize shelf life
- Mylar + oxygen absorbers for dry bulk; place in buckets/bins against pests and moisture.
- Cans: robust; check for dents/rust. Label and rotate.
- Cool, dark, dry: avoid temperature swings; store spices separately.
- FIFO rotation: First In, First Out — yearly audit with taste tests.
Cooking without grid power
- Stove: gas or alcohol on a stable surface; have a fire extinguisher and ventilate.
- Water treatment: filter + tablets or boil. See our water guide as well.
- Fuel-smart cooking: one-pot meals, soak legumes, use thermos/insulation to finish cooking.
72-hour sample menu (per person)
| Meal | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | Oats + nuts | Muesli + shelf milk | Rice porridge (rice + milk powder) |
| Lunch | Crackers + peanut butter | Wraps + bean spread | Crackers + canned tuna |
| Dinner | Rice + lentils + stock | Pasta + tomato sauce + oil | Couscous + chickpeas + spices |
| Snacks | Energy bar | Nut mix | Dried fruit |
7-day compact plan
Rotate between grains (rice/pasta/couscous), legumes (lentils/beans), canned fish or vegetarian proteins, and flavor boosters. Keep 2–3 no-cook meals ready in case cooking is temporarily impossible.
Diet groups, kids, elderly & pets
- Kids: familiar flavors, extra snacks, ample drinks.
- Elderly: softer textures, easy to chew/digest, sufficient protein.
- Allergies: dedicated bin with safe alternatives and separate utensils.
- Pets: their own food, water and meds in stock.
Shopping checklist (7 days, 1 person – indicative)
- Grains: 1.5–2 kg
- Legumes: 1–1.5 kg dry or 6–8 cans
- Protein add-ons: 3–5 cans fish/poultry or veggie options
- Fats: 250–500 ml oil + nuts
- Flavor: stock cubes, spices, sauce base
- Snacks: bars, dried fruit, chocolate
- Water: 21 L + treatment option
Common mistakes (and fixes)
- Carb-only pantries → add proteins and fats for satiety & energy.
- No cooking plan → stove, fuel and safe cooking spot ready.
- No rotation → set twice-yearly reminders.
- Opening oversized bulk → repack into small portions (mylar + absorbers).
Helpful add-ons
- Base emergency kit for the first 72 hours.
- Flashlight with powerbank for light & energy.
- Emergency radio for news & alerts.
Conclusion
A resilient pantry is varied, nutritious and simple to cook. With sensible storage, rotation and a realistic meal plan you stay independent and calm — exactly what you need when life gets messy.