Be Prepared. Stay Nourished.
Build a practical emergency food reserve with affordable, everyday groceries. See our 7-Day Family Meal Plan. For beginner-friendly recipes, visit our Simple Emergency Food Cooking Guide. Start with what you can afford; adding one or two extra items on regular shopping trips is a worthwhile beginning.
Expanded planning list for four people (two adults and two school-aged children). These larger amounts provide a better food-energy margin, but are not a complete nutrition plan. Check labels and adjust for your family’s needs. Dry foods need safe water and cooking; keep several days of food you can eat without cooking. Adjust for ages, energy needs, allergies and medical diets. Can sizes, pack sizes and calories vary.
| Essential food | 1 week | 2 weeks | 3 weeks |
|---|---|---|---|
| Oats or oatmeal | 3 kg | 6 kg | 9 kg |
| Rice, pasta or couscous (dry) | 5 kg | 10 kg | 15 kg |
| Ready-to-eat canned beans or lentils (about 540 mL) | 20 cans | 40 cans | 60 cans |
| Canned fish or chicken (about 170 g) | 12 cans | 24 cans | 36 cans |
| Peanut or seed butter | 2 kg | 4 kg | 6 kg |
| Canned vegetables (about 398 mL) | 14 cans | 28 cans | 42 cans |
| Canned fruit or applesauce (about 398 mL) | 14 cans | 28 cans | 42 cans |
| Shelf-stable milk or fortified alternative | 7 L | 14 L | 21 L |
| Cooking oil | 1 L | 2 L | 3 L |
| Crackers or ready-to-eat cereal | 2 kg | 4 kg | 6 kg |
Water is essential
Plan at least 4 litres of safe water per person per day for drinking and basic food preparation: 112 litres for one week, 224 litres for two weeks, or 336 litres for three weeks for four people. Allow more for hygiene and special needs.
When the power is out
- Choose pull-tab cans or keep a manual can opener.
- Keep ready-to-eat food that requires no refrigeration, heat or added water.
- Dry rice, pasta and oats need safe water and sometimes cooking; keep no-cook alternatives.
- Never use charcoal grills, camping stoves or fuel-burning outdoor equipment indoors because of carbon monoxide danger.
- Once opened, perishable foods must be eaten promptly if refrigeration is unavailable.
Nutrition on a budget
Combine grains for energy, beans and fish for protein, nut or seed butter and oil for fats, and vegetables, fruit and fortified foods for vitamins and minerals. Choose lower-sodium options where affordable. These quantities are a starting point only: calculate actual calorie and nutrient needs before relying on the reserve as a household’s sole food source.
Spend gradually: Compare unit prices, buy store brands and sales, and rotate the foods your family already eats. A three-day supply is a useful start if a week is beyond your budget. Preparedness should be accessible to everyone.