14 Day Food Storage and Meal Plan

If you’re just starting out building 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.

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. 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.

Food Storage and Meal Plan

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 a little guidance!

1. Peace of mind: Knowing you have food for your family in your home if there is an emergency, a natural disaster, or a need for self-quarantine.
2. Inexpensive meals: With foods that can be stored for up to one year, you will be able to store these meals for when needed most.
3. Easy to prepare meals: These meals are simple for anyone over 12 years old can make.

Breakfast Ideas

This food storage and meal plan for breakfast meals are easy recipes that are filling and good for you.

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

Lunch Ideas

14 lunches seven 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 pickles to the salad, or serve pickles on the side.
• Serve ½ box of crackers and 1 29-oz can of fruit with each lunch.

Dinner Ideas

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 of cooked rice). Make the chicken sauce by heating 1 can of cream of chicken soup, 1 can of water (use an empty soup can measure), and 1 can of chicken (drained) in a saucepan. Open 1 can of mandarin 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 of refried beans and ½ can of 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, and 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 an empty soup can measure). Pour half of the soup mixture into 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 the remaining soup mixture over the chicken and rice. Be sure the rice is completely covered. Cover the entire dish with aluminum foil, sealing it well around the edges of the pan. Bake for 1 hour. Remove the 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/

CLICK THIS LINK TO GET THE FREE PDF AND PRINT THE SHOPPING LIST AND MEAL PLAN: 14-Day Shopping List and Meal Plan

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:

• Storing: Ingredients for your favorite family recipes that can be stored such as flour, sugar, baking soda, beans, pasta, and rice.
• Pasta: Canned beef ravioli, ramen noodles, and 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

Essential Preparedness Items in Addition to Food

Of course, this shopping list is focused on food only, and a basic food list and meal plan are 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.

• Medications: Prescription medications and over-the-counter medications that are used in your family.
• Toiletries: Make sure to have all your needs for the shower/bath to be able to care for your body.
• Cleaning supplies: Think of what you need for your home and what you use on most days as well as weekly cleanings.
• Water: This can be bottled water as well as gallon jugs of water. If you need distilled water and other types of water make sure to have those as well. The water also needs to be for humidifiers and any other medical equipment.
• First aid supplies: Create a first aid kit with all the emergency needs that are needed for fire, flood, cuts, and injuries that may happen to your family.
• Animals: Don’t forget to store food and water for your pets!

Snacks

• 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 mixes
• Kool-Aid (requires sugar)
• Tang
• Country Time powdered lemonade

Desserts

• 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 for about six months)
• Pudding mixes (if you have access to fresh milk, canned milk, or powdered milk)
• Jello Mixes

CLICK THIS LINK TO GET THE PDF AND PRINT THE MEAL PLAN:
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 them.
• 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.