14-Day Shopping List and Meal Plan


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If you’re just starting out building a food storage the process can seem daunting. But don’t panic. With a little planning and preparation you can have peace of mind when those “what if” situations arise. Here’s how to create a 14 day food supply for your family, all under $200! Please keep in mind, this plan is for storing inexpensive, non-perishable foods you may need for an emergency or when you are unable to get to a grocery store. These are foods that can be stored for up to a year and don’t require refrigeration.

A variety of dry storage items for food storage stacked on a table.

14-Day Non-Perishable Food Plan

This 14-day basic food plan has all the meals your family will need for two weeks. These are all easy meals to prepare and ones that your family will actually love!  No weird M.R.E. (meals ready to eat) or unidentifiable powdered meals here. Just delicious, nourishing meals that come together quickly. You won’t break the bank with this plan either; you can get everything you need for under $200. Depending on how much you already have on hand and how much your family eats, it could stretch longer than 14 days. 

For tips on where to store the food in your home, click HERE.

14-day shopping list

This simple meal plan is designed to provide four people with three meals a day. Because of packaging sizes, varying appetites, and foods you already have on hand in your refrigerator and freezer, this meal plan could stretch longer than 14 days.

The purpose of this meal plan is to provide the following:

  1. Peace of mind knowing you have food for your family in your home if there is an emergency, a natural disaster, or need for self quarantine.
  2. Inexpensive meals with foods that can be stored for up to one year.
  3. Easy to prepare meals that anyone over 12 years old can make.

Disclaimer: This is not a diet or a comprehensive meal plan that meets all nutritional requirements. This plan was designed to provide essential, life-sustaining meals over a short period of time.

14 Day Shopping List

14 Day Meal Plan

14 Breakfast- 7 Days of Each Breakfast

  • Pancakes and Syrups: Make pancakes according to directions on pancake mix. Serve with syrup.
  • Oatmeal: Make oatmeal according to directions. Serve with brown sugar, cinnamon, raisins, craisins, or mix in a teaspoon of jam or jelly to sweeten.

14 Lunches-7 Days of Each Lunch

  • Soup: Each can of soup serves 1-2 people. Plan accordingly when preparing and serving so soup isn’t wasted. Store left-over soup when possible.
  • Chicken or Tuna Salad: Mix chicken or tuna with mayonnaise. Add chopped pickle to salad, or serve pickles on the side.
  • Serve ½ box of crackers and 1 29-oz can of fruit with each lunch.

14 Dinners – 2 days of each dinner

  • Spaghetti: Cook 1 lb of spaghetti according to package directions. Heat 1 jar of spaghetti sauce and 1 can of vegetables. Serve spaghetti with sauce, and vegetables on the side.
  • Hawaiian Haystacks: Prepare ½  lb of rice according to package directions (makes about 5 cups cooked rice). Make chicken sauce by heating 1 can cream of chicken soup, 1 can water (use empty soup can to measure), and 1 can chicken (drained) in a saucepan. Open 1 can of manadarin oranges and 1 can of pineapple chunks. Serve chicken sauce over rice and top with oranges, pineapple, and a sprinkle of coconut. Original recipe: https://www.favfamilyrecipes.com/hawaiian-haystacks/
  • Chili or Stew and Cornbread: Heat chili or stew. Make cornbread according to package directions with these substitutions, if needed: 1 egg = ¼ cup applesauce, 1 cup milk = ½ cup evaporated milk plus ½ cup water, 1 part butter = ¾ part canola oil.
  • Nachos and Spanish Rice: Heat 1 can refried beans and ½ can nacho cheese sauce. Make Spanish rice according to package directions using oil in place of butter, if necessary. On four plates, divide and layer tortilla chips, refried beans, nacho cheese sauce, and salsa. Serve with Spanish rice on the side.
  • Shepherds Pie: Prepare ½ box of instant mashed potatoes according to package directions, set aside. In a saucepan, heat 2 cans of roast beef, 1 can of tomato sauce, and 1 can of green beans (drained). Season with salt, pepper, garlic powder, and/or onion powder to taste, if available. Pour heated beef mixture into a casserole dish. Spread mashed potatoes on top. Bake at 350 for 20 minutes. *Original recipe: https://www.favfamilyrecipes.com/easy-shepherds-pie/
  • Beef or Chicken Chow Mein: Prepare ½ lb rice according to package directions. Heat Chow Mein in a saucepan. Serve chow mein over rice. Season with soy sauce.
  • Easy Chicken Casserole: Preheat oven to 350 degrees. Line a 9×13 baking dish with aluminum foil and spray foil with non-stick cooking spray, if available. In a bowl, whisk together 1 can cream of chicken, 1 can cream of mushroom, 1 can cream of celery, 1 can French onion soup and 1 can of water (using empty soup can to measure). Pour half of soup mixture in the bottom of the baking dish. Add instant white rice evenly over the soup mixture. Drain 2 cans of chicken. Evenly add chicken on top of rice. Pour remaining soup mixture over chicken and rice. Be sure the rice is completely covered. Cover entire dish with aluminum foil, sealing it well around the edges of the pan. Bake for 1 hour. Remove aluminum foil cover from the pan. Use a wooden spoon to stir the casserole before serving. Be careful not to tear the foil on the bottom of the pan. Original recipe: https://www.favfamilyrecipes.com/easy-chicken-casserole/

A variety of dry storage for food storage stacked on a table.

Meal Substitution Ideas

In addition to the 14-day meal plan, you can stock up on pantry staples and other items that your family likes to eat:

  • Ingredients for your favorite family recipes that can be stored (flour, sugar, baking soda, beans, pasta, rice, etc)
  • Canned beef ravioli
  • Ramen noodles
  • Macaroni and Cheese
  • Freezer Meals (if freezer space is available)
  • Stove Top Stuffing
  • Muffin and cornbread mixes
  • Instant mashed potatoes
  • Peanut butter and honey/jam on crackers
  • Cereal, if milk or powdered milk is available

Additions to Shopping List and Meal Plan

Of course, this shopping list is focused on food only, and a basic food list and meal plan at that. You can add more to fit your individual and family needs. Below are some ideas for additional items you may want to consider having on hand.

Essential Preparedness Items in Addition to Food

  • Prescription medications
  • Over-the-counter medications
  • Toiletries
  • Cleaning supplies
  • Water
  • First Aid supplies
  • DON’T FORGET to store food and water for your pets!


  • Crackers
  • Dried fruit like raising, cranberries, apricots, mangoes, and apples
  • Fruit snacks
  • Hard candy
  • Nuts
  • Popcorn (unpopped)
  • Peanut butter
  • More canned and bottled fruits

Drink mixes (add water only)

  • Hot cocoa
  • Hot apple cider
  • Crystal Light or other generic drink mix
  • Kool-Aid (requires sugar)
  • Tang
  • Country Time powdered lemonade


  • Ingredients for your favorite dessert recipes that can be stored easily
  • Cake mixes
  • Cans of frosting
  • Brownie mixes
  • Cookie mixes
  • Packaged cookies (can be stored about six months)
  • Pudding mixes (if you have access to fresh milk, canned milk or powdered milk)
  • Jello Mixes
A variety of dry storage for food storage stacked on a table.

14 Day Shopping List and Meal Plan

Tips for Building Food Storage

  • The most important thing to remember in food storage is to build a supply of food that your family actually eats. Don’t run out and buy 50 pounds of wheat if you aren’t sure what you’ll ever do with it.
  • Add to your supply gradually and soon you’ll have a surplus of items that will be beneficial to your family when the time comes that you actually need it.
  • Think in terms of storing meals, not just food, for breakfast, lunch, dinner and snacks.
  • Gradually build your food storage by shopping sales and buying bulk items as your budget allows.
  • Use and rotate your food storage in your daily cooking, replenishing items as they go on sale.
  • Don’t forget non-food items in your storage plan. Stock up on medications, toilet paper (ahem), toiletries, diapers, etc.
  • Prepare a place to store and rotate food. For tips, click Here.

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About the author

Echo Blickenstaff

Echo lives in Pleasant Grove, Utah with her husband, Todd, who works in advertising, and her four kids: two girls and two boys. She deploys her accounting degree as the blog’s resident problem solver. In her time outside the kitchen, Echo loves to get away from the phones and busy schedules and spend quality time with the family. Anywhere’s great – but getting out into nature in the mountains or on the beach – is the best kind of getaway.

More about Echo Blickenstaff

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  1. Thank you for the great suggestions. I was very pleased with myself to see that I had already followed most of your suggestions prior to this emergency. . 😉 The only difference is that I now store bottles of water on the floor in my pantry and under an end table in my living room since the garage has extreme temperatures here in NM.

  2. What an excellent post! Great, tasty and inexpensive meals from food that stores well. I can’t thank you enough!

  3. Thank you so much! Everyone is freaking out, but a little preparedness at all times can put everyone in the family at ease! My Grandmother grew up during the Depression, so I already kept everything pretty stocked up learning from her. 🙂 <3 Also keep pets in mind if you have them – make sure they will have food and water.

    1. Yes! I’m so glad you mentioned pets. I will add that to the additional items suggested in the post. Thank you for your comment! 🙂

  4. Geez thought there would be meal ideas on this site. Soups, stews, chicken, pork ideas to prepare😫
    Guess I’ll keep looking on other sites. After 47 yrs of cooking like new ideas to cook. Crackers, peanut butter, jams & honey didn’t cut it for me. Stay healthy

    1. This meal plan is meant to provide sustenance during a time of emergency, when you would not have access to fresh foods. You can store these foods for up to a year. We have hundreds of recipes for soups, stews, chicken, and pork ideas. Please click here for many delicious recipes to prepare.

  5. I’m already pretty set, but your site is the first to hit my inbox with helpful suggestions for those that aren’t. I can’t say enough about that!

    Here’s to everyone staying healthy & sane!!

    1. I’m glad you are set! It is a good feeling… and the whole point of this post. If you have some food stored for a rainy day, you don’t have to panic or stand in line at Costco for six hours like some people did today! 😉