A Simple 7-Day Emergency Meal Plan
For a family of four. Repeat these meals in weeks two and three. Change foods to fit allergies, health needs and what your family eats. This is a meal idea sheet, not a full nutrition plan. Use the expanded shopping list and check your food labels. You may need more food and larger portions.
No stove? Choose ready-to-eat canned beans, canned fish, fruit, crackers and peanut butter. Rice, pasta and dry oats need safe water and cooking unless the package says otherwise.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Oats, milk and peanut butter | Beans, vegetables and crackers | Rice, canned fish and vegetables |
| Day 2 | Oats and canned fruit | Chickpea salad and crackers | Pasta, beans and vegetables |
| Day 3 | Oats, milk and fruit | Fish, crackers and vegetables | Rice, lentils and vegetables |
| Day 4 | Oats and peanut butter | Beans, crackers and fruit | Pasta with canned chicken and vegetables |
| Day 5 | Oats, milk and fruit | Chickpeas and vegetables | Rice, beans and canned vegetables |
| Day 6 | Oats and peanut butter | Fish and crackers, with fruit | Pasta, lentils and vegetables |
| Day 7 | Oats, milk and fruit | Bean salad and crackers | Rice, canned chicken and vegetables |
Add enough food for your family
- Serve enough at each meal so everyone has the energy they need.
- Add snacks such as peanut butter, fruit, crackers or other shelf-stable foods.
- Include more ready-to-eat food in case you cannot cook.
- Choose fortified milk or alternatives and a mix of beans, fish, chicken, grains, vegetables and fruit.
- Check food labels. Can sizes and calories are different.
- Babies, pregnant people and people with medical diets need their own supplies.
Simple cooking steps
Bean bowl (no cooking): 1. Open ready-to-eat canned beans. 2. Drain. 3. Add canned vegetables and a little oil. 4. Eat right away.
Fish and crackers (no cooking): 1. Open canned fish. 2. Put it on crackers. 3. Add canned fruit or vegetables. 4. Eat right away.
Rice and beans (cooking needed): 1. Use safe water. 2. Cook rice as the package says. 3. Add ready-to-eat canned beans and vegetables. 4. Heat well and serve.
Water and safety
- Store at least 4 litres of safe water per person per day for drinking and basic food needs. Store more when possible.
- Keep a hand-operated can opener.
- Never use charcoal grills or outdoor fuel-burning stoves inside a home, garage or tent. They can cause deadly carbon monoxide poisoning.
- Do not save opened perishable food without safe refrigeration.
- Buy a little at a time. Rotate foods before they expire.
See the 1-, 2- and 3-week shopping list · See the beginner cooking guide. To keep this page, choose Print in your browser. You may be able to select Save as PDF.