Preparing a 2-week emergency food supply

Food and taste preferences are very personal and cultural. If you follow a special diet, have food allergies, require kosher or halal foods, or have other food needs, you will need to make substitutions.

The 14-day menu is designed for two people

• Substitutions can be made while keeping the amounts to purchase.
  • For example, if you prefer cauliflower over Brussels sprouts, purchase one bag of frozen cauliflower rather than one bag of frozen Brussels sprouts. Base what you buy on your preferences or on what is available.
• The shopping list mainly includes non-perishable, canned foods with some perishable foods that are easy to find and store.
• The recipes are easy to prepare and make enough for leftovers to be used for another meals.
• Menu items meet basic nutrition needs, including calories, protein, vitamin C and fiber, but a multi-vitamin is recommended to meet full nutritional needs.

Adapting this menu for four people

• Multiply canned fruit amounts by two.
• Multiply perishable items such as milk or eggs depending on what your household usually uses.
• Recipes should feed four to six adults.
• Consider preparing recipes from the kit a couple of times since you won't have as many leftovers.

Recommendations

• Heat-and-serve meals, like frozen dinners or canned soup, need little or no preparation.
• Dehydrated or freeze-dried foods are lightweight and don't take up much room in the cupboard.
• Plan nutritionally balanced meals.
• Camping supply stores are good sources for some compact, well-preserved foods that are good choices for emergency preparedness kits.
• Keep extra food in the freezer or pantry if there is enough space.

Where to store specific foods

In the refrigerator

• Eggs
• Milk
• Yogurt

In the freezer

• Fruits
• Vegetables
• Meat
• Bread

On a shelf or in the cupboard

• Infant formula and baby food
• Bottled, canned or boxed juice
• Shelf-stable milk: dried milk, evaporated milk or UHT milk (Ultra-high temperature processed sold in boxes)
• Ready to eat cereals, oatmeal and granola
• Crackers and melba toast
• Peanut butter, jelly and honey
• Dried fruits, nuts and trail mixes
• Snack, protein and energy bars
• Dried soup mixes
• Rice, barley or other dried grains
• Dried beans
• Fruits and vegetables
• Meats such as tuna, salmon and chicken
• Soup and broth, low-sodium if available
• Beans such as kidney and black beans
• Ready-to-eat stews and soups

• 2 large onions
• 3 pounds of potatoes
• 1 bunch of celery
• 1 pound baby carrots
• 1 green bell pepper
• 16 bananas

• 3 - 14.5-ounce cans of carrots
• 1 - 14.5-ounce can of corn
• 1 - 14.5-ounce can diced tomatoes with green chilies
• 3 - 14.5-ounce cans diced tomatoes
• 4 - 15-ounce cans spaghetti sauce
• 1 - 15-ounce can prepared chili
• 4 - 15-ounce cans of black beans
• 2 - 15-ounce cans of kidney beans
• 1 - 15-ounce can garbanzo beans
• 2 - 15-ounce cans cannellini beans
• 1 - 14.5-ounce can mixed vegetables
• 1 - 14.5-ounce can green beans

• 3 - large cans sliced pears
• 4 - 14.5-ounce cans sliced peaches
• 4 - 11-ounce cans mandarin oranges
• 1 - 20-ounce can of pineapple
• 2 - 15-ounce cans mixed fruit
• 1 - 48-ounce jar of applesauce
• 2 - 12-ounce boxes of raisins
• 1 - 12-ounce bag  craisins
• 1 bag dried fruit of choice

• 1 - 10.5-ounce can of cream of mushroom soup
• 1 - 10.5-ounce can of cream of chicken soup
• 4 quarts chicken stock (or 1 small jar chicken bouillon)

• Salt
• Pepper
• Garlic powder
• Onion powder
• Ground cumin
• Chili powder
• Cinnamon
• Dried oregano
• Dried basil
• Celery seed
• Dried parsley
• Cayenne pepper
• 8-ounce jar Parmesan cheese
• Salsa
• 24-ounce jar vegetable oil
• All-purpose flour
• Prepared mustard
• Mayonnaise
• Cider vinegar
• Lemon juice
• Coffee
• Tea

• 1 - 9-ounce box regular Cheerios
• 1 canister quick-cooking oats
• 1 - 12-count box granola bars
• 1 pound penne pasta
• 1 pound elbow macaroni
• 1 pound spaghetti
• 1 pound brown rice
• 2 - 5.5-ounce boxes of macaroni and cheese
• 2 - 9-ounce boxes whole wheat crackers
• 1 box graham crackers
• 1 box Saltine crackers
• 1 - 6-count box microwave popcorn
• 1 - 16-ounce bag pretzels
• 2 loaves of whole wheat bread
• 1 - 8-count package whole wheat tortillas
• 1 - 15-ounce canister bread crumbs

• 1 pound frozen peas
• 2 pounds frozen broccoli
• 2 pounds frozen Brussels sprouts
• 2 pounds frozen mixed vegetables

• 6.5 pounds chicken (frozen breasts, fresh, or 21 5-ounce cans)
• 1 pound ground beef
• 1 gallon low-fat milk
• 18 eggs
• 16 ounces shredded cheddar cheese
• 16-ounce package mozzarella cheese sticks
• 1 quart plain or vanilla yogurt
• 1 pound butter

• 3 7.5-ounce cans of salmon
• 2 1.5-ounce cans of tuna

Breakfast Burrito

Makes 1 burrito

Ingredients:

• 1 egg
• Chopped onion, salt and pepper to taste
• 1 teaspoon vegetable oil
• 1/4 cup shredded cheddar cheese
• Salsa to taste
• 1 whole wheat tortilla

Directions:

Time needed: 5 minutes preparation, 5 minutes cook time

1. Heat oil in frying pan on medium heat. In a separate bowl, whisk egg (add water or milk to taste).
2. Cook rice.
3. Cook onion in oil until translucent, add egg, salt and pepper and cook while stirring until egg is set.
4. Meanwhile, lay tortilla on a large plate. When egg is cooked, spoon it onto the tortilla along the middle. Sprinkle with cheese and add salsa to taste.

Roll into a burrito to serve: Fold up the lower edge of the tortilla, fold one side over the egg then fold the other side on top.

Cheesy Chicken Rice Hotdish

Serves 6

Ingredients:

• 1 cup uncooked brown rice
• 1 cup onion, diced
• 1 (10.5 oz) can cream of chicken soup
• 1 cup milk
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 2 cups frozen vegetables
• 20 ounces canned chicken
• ½ cup shredded cheddar cheese

Directions:

Time needed: 20 minutes preparation, 30 minutes cook time

1. Heat the oven to 375 degrees.
2. Cook rice.
3. In a large bowl, mix together onion, cream soup, milk, pepper and garlic.
4. Stir in the chicken, cooked rice and frozen vegetables.
5. Pour the mixture into a 13 x 9-inch pan.
6. Bake for 30 minutes.
7. Top with cheese and serve.

Chicken Quesadilla

Makes 1 quesadilla

Ingredients:

• 1/4 cup canned or leftover chicken, shredded
• 1 teaspoon vegetable oil
• 1/4 cup shredded cheddar cheese
• 1 or 2 whole wheat tortillas

Directions:

Time needed: 5 minutes preparation, 5 minutes cook time

1. Heat oil in a frying pan on medium heat.
2. Add chicken and cook until heated through.
3. While chicken is cooking, place one tortilla on a large plate, sprinkle 1/8 cup cheese over 1/2 the tortilla or the whole tortilla if using 2.
4. Spread chicken over the cheese, sprinkle the remaining cheese over the chicken.
5. Fold the tortilla over the filled 1/2 (or place the whole 2nd tortilla on top).
6. Place the filled tortilla in the pan and heat on medium until the cheese begins to melt.
7. Flip over and heat through (about 30 seconds).

Chicken Rice Soup

Serves 8

Ingredients:

• 2 cups cooked rice (white, brown, or wild rice)
• 20-ounce can chicken
• 1 cup chopped onion or 1 Tablespoon onion powder
• 1 can chicken broth or 1 teaspoon chicken bouillon dissolved in 10 oz warm water
• 1 can sliced carrots
• 2 cups milk
• 1/2 cup flour (to thicken the milk soup base)
• Spices: to taste (celery seed, garlic powder, black pepper, thyme, sage, rosemary)
• 1 Tablespoon cooking oil
• 4 Tablespoons butter

Directions:

Time needed: 20 minutes preparation, 20 minutes cook time

1. Prepare rice according to package directions.
2. Saute onion in oil until transparent.
3. Stir in chicken broth and spices.
4. Add chicken and carrots to broth. Bring to a boil, turn heat down and let it simmer for 5 minutes.
5. In a separate pan, make a roux by melting the 4 tablespoons of butter and whisking in the flour, slowly whisk in the milk.

Pour in the roux, stir until smooth, add cooked rice.

Chicken Salad

Serves 1

Ingredients:

• 1/2 of a 5-ounce can or 1/4 cup shredded chicken
• 2 Tablespoons minced onion or 1/2 teaspoon onion powder
• Optional: 1 stalk celery, minced
• 1-2 Tablespoons mayonnaise
• Salt and pepper to taste

Directions:

Time needed: 5 minutes preparation

1. In a 2-cup bowl, mix together the chicken and mayonnaise.
2. Add vegetables, if desired.
3. Mix well and season to taste.
4. Spread on bread for a sandwich or spoon on top of a bed of leafy greens.
5. Refrigerate leftovers.

Flavor boost: Sprinkle with dried cranberries or chopped nuts.

Chicken Skillet with Vegetables

Serves 4

Ingredients:

• 1 cup canned chicken
• 1 cup frozen vegetables
• 1/2 cup chicken broth or water
• Salt and pepper to taste
• Optional: 1 Tablespoon soy sauce
• 2 cups cooked rice

Directions:

Time needed: 10 minutes preparation, 15 minutes cook time

1. Heat chicken and vegetables together in a medium skillet or frying pan.
2. Add broth or water and seasonings.
3. Add cooked rice and stir together.
4. Cook on medium until heated through, stirring occasionally.

Chili

Serves 6

Ingredients:

• 1/2 pound ground beef
• 2 Tablespoons chopped onion (optional)
• 15-ounce can prepared chili
• 14-ounce can diced tomatoes
• Seasonings to taste: salt, pepper, chili powder, cumin, cayenne pepper, etc.

Directions:

Time needed: 10 minutes preparation, 15 minutes cook time

• Fry the ground beef (with onions if desired) in a large skillet over medium heat. Drain excess fat.
• Add the chili and tomatoes and stir.
• Add seasonings to taste.
• Simmer for 10 minutes to heat through.
• Refrigerate leftovers promptly.

Pasta Fagioli

Serves 6

Ingredients:

• 4 cubes chicken bouillon, dissolved in 4 cups warm water
• 14-ounce can diced tomatoes, undrained
• 2 15-ounce cans of spaghetti sauce
• 15-ounce can black beans, rinsed and drained
• 15-ounce can kidney beans, rinsed and drained
• 15-ounce can cannellini beans, rinsed and drained
• 8-ounce can sliced carrots, drained
• Spices: 1 tsp. dried oregano, 1 tsp. black pepper, 2 tsp. dried parsley, 1 tsp. garlic powder, 1 tsp. onion powder
• 8 ounces pasta, uncooked

Directions:

Time needed: 10 minutes preparation, 30 minutes cook time

1. In a large stockpot or saucepan, combine all the ingredients except the pasta.
2. Heat on the stovetop on medium, stirring occasionally, until heated through. About 15 minutes.
3. Add the pasta and simmer, uncovered 9-12 minutes.
4. Serve at once. Refrigerate leftovers.

Salmon Pasta Bowl

Serves 2

Ingredients:

• 1/4 cup or 1/2 of a 15-ounce can of canned salmon
• 1/2 pound cooked pasta (elbow macaroni, bowties, penne, etc.)
• 1/2 cup frozen Brussels sprouts (or other vegetable), thawed and chopped
• 2 Tablespoons mayonnaise or plain yogurt
• 1 Tablespoon prepared yellow or brown mustard
• 1 teaspoon lemon juice
• Salt and pepper to taste

Directions:

Time needed: 5 minutes preparation, 10 minutes cook time

1. Cook pasta according to package directions, drain and cool.
2. In a 1 quart bowl, whisk together the mayonnaise or yogurt, brown mustard and lemon juice.
3. Season to taste.
4. Add salmon, vegetables and cooked pasta, mix well.
5. Serve at room temperature or cool if refrigerated.
6. Refrigerate leftovers.

Salmon Patties

Serves 6

Ingredients:

• 15-ounce can salmon
• Tablespoon lemon juice
• Cold water
• 1/4 cup each of minced celery, green pepper and onion
• 2 eggs
• 1 Tablespoon flour
• 1/8 teaspoon black pepper
• 1 Tablespoon vegetable oil

Directions:

Time needed: 15 minutes preparation, 10 minutes cook time

1. Wash the vegetables.
2. Open the salmon, drain liquid into a measuring cup.
3. Add lemon juice and enough cold water to make 1/2 cup.
4. In a separate bowl, beat the eggs with a fork, stir in the salmon and vegetables.
5. Add flour, pepper, bread crumbs and salmon liquid and mix well.
6. Make six patties, about 1/2-inch thick.
7. Heat the oil in a skillet and cook patties 2-3 minutes per side.

Southwestern Style Rice Bowl

Serves 4

Ingredients:

• 3 cups cooked rice
• 1 Tablespoon vegetable oil
• 15-ounce can mixed vegetables
• 14.5 ounce can green beans
• 15-ounce can beans (black, garbanzo, kidney or cannellini)
• Spices: 1 tsp. garlic powder, 1 tsp. onion powder, 1/2 tsp. black pepper
• 8 ounces taco sauce
• Optional: salsa

Directions:

Time needed: 15 minutes preparation, 10 minutes cook time

1. Cook the rice.
2. Heat the vegetable oil in a skillet on the stovetop.
3. Add the vegetables, beans and spices.
4. Cook and stir until vegetables are heated through.
5. Spoon 3/4 cup rice into each of 4 bowls.
6. Top with the vegetable/bean mixture, serve with salsa to taste.
7. Serve at once. Refrigerate leftovers.

Spaghetti with Meat Sauce

Serves 4

Ingredients:

• 1 pound spaghetti noodles
• 2 15-ounce cans spaghetti sauce
• 1/2 pound ground beef
• 1/4 cup chopped onion
• 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley flakes
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• Parmesan cheese for garnish

Directions:

Time needed: 10 minutes preparation, 20 minutes cook time

1. Cook spaghetti according to package directions.
2. Fry ground beef with onion over medium heat in large skillet. Drain fat.
3. Add spaghetti sauce and spices to the beef.
4. Stir and simmer on low to blend flavors.
5. To serve: Divide cooked spaghetti between 4 plates, pour sauce over spaghetti.
6. Top with Parmesan cheese, if desired.

Three Bean Salad

Makes 5 cups

Ingredients:

• 14-ounce can garbanzo beans
• 14-ounce can kidney beans
• 14-ounce can cannellini beans
• 1/4 cup onion, chopped
• 1-2 Tablespoons cider vinegar
• 1-2 Tablespoons vegetable or olive oil
• Salt and pepper to taste

Directions:

Time needed: 10 minutes preparation, 2 hours wait time

1. Open, drain and rinse each can of beans separately then pour into a 2-quart bowl.
2. Add the onions.
3. In a small bowl, whisk together the vinegar and oil and spices to taste.
4. Stir the oil and vinegar mixture into the beans, making sure to coat all the beans evenly.
5. Cool for 2 hours in the refrigerator to blend flavors.
6. Serve at room temperature.
7. Refrigerate leftovers.

Tuna Noodle Hotdish

Serves 4

Ingredients:

• 10-ounce can cream of mushroom soup
• 1/2 cup milk
• cups cooked noodles
• 5-ounce can tuna
• 1 cup frozen peas
• 1/2 cup chopped onion or 2 tsp. onion powder
• 1/2 tablespoon black pepper
• 1 to 2 cups crushed saltines or bread crumbs

Directions:

Time needed: 10 minutes preparation, 30 minutes cook time

1. Heat the oven to 350 degrees.
2. In a large bowl, blend soup and milk, add pepper and onion.
3. Stir in the tuna, vegetables and cooked noodles.
4. Pour the mixture into a 1 1/2 quart casserole dish and sprinkle with crushed saltines.
5. Bake for 30 minutes.
6. Serve at once. Refrigerate leftovers.