A Complete Guide to Short-Term Emergency Meal Plan

It’s better to be prepared than to be unprepared. If you are one of those people who are affected by the pandemic COVID-19 and didn’t store any food for self-quarantine than now is the right time to do it. No need to panic, we are here for you to walk through what to store and where to store.

First, you need to assess the kind of emergency that you may encounter whether it’s an earthquake, hurricane, flash floods or an ongoing pandemic coronavirus. Second, where to store the food for survival; if you are planning to store it in the basement storage room and expecting floods then this is not the appropriate place to store food as it would be soaked in water or if you are planning to evacuate yourself then bulky food cans should be avoided.

Once you have chosen a smart, dark, humid free place to store your food. Now, it’s time to assess what are the essential items to store.


large 19 litre plastic water can

You can live without food for more than three weeks but you can’t live without water for more than three days. Water is essential for your body as gasoline is to a car. Without water, your body living cells would not perform their task and eventually starts degenerating. Staying hydrated is a necessity as our body is made up of 60% water. The general rule of thumb is to store at least one gallon of water for one person per day, also note that besides drinking, water is also used for cooking and cleaning purposes.


protein diet, raw meat, eggs, cheese

On a regular day, our body needs 0.8 grams of protein for every kilogram of our mass. So if you weigh around 60 kg, you must consume 48 grams of protein. Going for non-perishable foods with a lengthy expiration date is our ultimate goal for storage. Rich protein food includes canned meat, canned beans or dry beans, protein bars, dry milk powder, dry fruits/nuts, and peanut butter.


carbohydrate rich diet, pasta, cereal

Carbohydrates are the main fuel for the body, provides the body with glucose which is converted to energy. “You can get more energy from carbohydrates without [eating] tons of food,” says Elizabeth Andress, food safety specialist at the University of Georgia. Dry cereals, granola bars, crackers, and power bars are all sources of carbohydrates and have a shelf life of at least six months.


red and black berries in a can

As a result of stress, especially when you are in a natural disaster and worried about your survival. The stress releases chemicals in the human body that hinders our immune system and decrease overall physical performance. The antioxidants are substances that reduce the damage to the cell and help you boost the immune. Stock some dried vegetables and canned fruits to meet the requirement of antioxidants in the body.

Healthy Fats

healthy fats, raw meat, avocado

An average of 50 grams per day of healthy fats is needed for an adult. The fats which contain omega-3 and omega-6 fatty acids are considered as healthy fats. Saturated fats can positively impact your testosterone level which directly helps in building mass. Whole eggs, nuts, dark chocolate, avocado, and canned cheese are some of the products you can go for.

Other Stuff

essential kitchen spices

If you have a stove and are into cooking, it’s always a good practice to store some extra sugar, salt, basic spices, seasoning, and sweeteners to improve the flavor of the cooked food. Plus you can also go for multi-vitamins to meet the daily needs of your body and boost your immune system.

A quick reminder do not forget to have a can opener.

non-perishable food clipart