Simple & great meal plan

Emergency meal planning can vary depending on the cause of the emergency as you may not have electricity. Having an alternate cooking source such as an outdoor grill is highly recommended.

Included are several meals that don’t require electricity, the rest is ideal for most situations.

Stock supplies for a 2-week meal plan:

Adding just a few items to your emergency supply to every grocery order for a few weeks will have you prepared and ready for anything that comes your way.

 2-week meal plan:

  • 7 breakfasts
  • 7 lunches
  • 7 dinners and Many more

You can repeat and adjust each meal as needed to get you through the emergency. Many of the recipes will leave you leftovers you can consume as additional meals as needed.

Quick tip: Refrigerate ½ of your fresh bread and freeze the other half immediately as this will help keep things as fresh as possible. A portion of fresh fruits should also be refrigerated.

Breakfast options:

  1. Eggs, toast and bacon, ham or sausage: Everyone has an easy favorite; scrambled, fried, omelet, boiled or poached
  2. Pancakes: Boxed ready mix and syrup. Freeze extras to be reheated in the toaster.
  3. Smoothies: Blend your smoothie with a variety of items based on individual personal preferences. Yogurt, milk, water or fruit juice, fruit, frozen berries, and nuts.
  4. Oatmeal: Keep a variety of oatmeal packets or a big container of rolled oats on hand. Top your bowl with shredded coconut, chopped nuts and or fruit.
  5. Breakfast burritos: Fill your tortilla with scrambled eggs, shredded cheese, veggies and meat of choice that might be available in your leftovers. Heat up in your microwave
  6. Cereal and milk: Always an easy favorite option
  7. Banana bread: Double the following recipe and make 2 loaves, one to eat and one to freeze.
  8. 1 loaf Ingredients:
  9. 1 ½ cups of whole wheat flour
  10.  ½ cup of chopped walnuts and or Chocolate chips (Optional)
  11. 2 tsp. of baking powder
  12. ¼ tsp. of baking soda
  13. 1/3 cup of vegetable oil
  14.  2 eggs, beaten
  15. Splash of vanilla & Pinch of cinnamon if desired
  16. Cooking:
  17. Preheat oven to 350 F (180 C)
  18. Combine flour, nuts, chocolate chips, sugar, baking powder, salt and baking soda in a large bowl
  19. In another large bowl, mix remaining ingredients together
  20. Make a well in the middle of the dry ingredients, pour in the liquid and stir only until flour is moistened
  21. Pour into a greased 8 ½ X 4 ½ inch (21 cm X 11 cm) loaf pan
  22. Bake for about 45-60 minutes
  23. Cool for 10 minutes before removing from pan and cool completely on a rack

Lunch options:

  1. Peanut Butter and Jelly sandwich
  2. Soup & grilled cheese: Freshly made soup or dry packages of chicken noodles or canned tomato soup. Try a cheese quesadilla instead of a sandwich.
  3. Chicken quesadillas: 3 simple ingredients. Freeze extra shredded chicken and you’ll be able to make these as a quick meal or snack.
  4. Mac & Cheese: A great lunch for the whole family.
  5. Fruits, cheese, cold cuts and crackers: Snack platters are always fun.
  6. Hot Dogs & Hamburgers: Have frozen wieners, burger patties and buns on hand along with a good old bag of plain potato chips or frozen fries.
  7. Leftovers: Great option and opportunity to enjoy or transform a previous meal.

Dinner options:

  • Pasta & sauce of choice: Simply satisfying dinner. Many options once the pasta is cooked and rinsed. Toss in a pan with:
  • Butter, bacon & finish with parmesan
  • Olive oil, chopped tomatoes and minced garlic
  • Canned/jarred tomato sauce with or without ground beef.
  • Jarred Alfredo sauce with fresh sautéed spring veggies.
  • Season and spice all versions to your personal taste and level of heat preference.
  • Top any of these dishes with a healthy shake of parmesan
  1. Fried rice: Add chopped chicken, pork, beef and or veggies. Cook rice according to package instructions. Fry protein and or veggies in a large skillet with olive oil, season to taste and mix in cooked rice.
  • Pita, bagel or frozen pizza: A nice easy treat.
  • Frozen fish (cod, haddock, salmon, shrimp or whatever available) with rice and veggies: Keep a supply of your favorite fish in the freezer. Serve with fresh, canned or frozen veggies along with your choice of rice or potatoes.
  • Fried pork chops and mashed potatoes
  • Chicken, beef, pork or veggie stew
  • Oven-roasted chicken, roast beef or roast pork with Veggies and baked potatoes

Snacks and treats to keep on hand:

Have tasty snacks and treats on hand to brighten the mood for kids and adults alike during trying times.

  1. Popcorn
  2. Potato Chips
  3. Chips & Salsa
  4. Mixed nuts
  5. Trail mix
  6. Granola bars
  7. Fruit cups
  8. Boxed chocolate milk
  9. Cookies
  10. Cake mix: Birthdays happen with or without a snowstorm on schedule. Keep a simple box cake mix, a can of frosting, and some candles in your emergency kit just in case you still have a special day to celebrate while you’re stuck at home.

Items you should freeze:

  • Cheese: freeze your cheese in blocks to save space. Thaw frozen cheese blocks overnight in the refrigerator before using it.
  • Meatballs: Varieties of frozen meatballs are available at your local grocery store, or you can make bake and freeze your own.
  • Ground Beef, Ground Turkey
  • Various veggies and mixes. The greener the better
  • Assorted frozen fruit: Strawberries, blueberries, pineapple, and cherries are perfect for smoothies.

Items you can make ahead to store in your freezer:

  • Pancakes
  • Breakfast Burritos: Keep them plain and simple so they appeal to everyone. Easy to add extras.
  • Banana Bread
  • Meatballs: Make your own so you can control the seasonings and flavor.
  • Smoothie kits: Mix and match your favorite flavors, freeze the fruit juice, yogurt and/or milk in ice cube trays to cut down on your need for fresh dairy.