food and other supplies in our 30 day emergency kit

30-Day Emergency Food Supply List (w/PDF?)

Planning for the unexpected is a prudent strategy in today’s uncertain world.

Natural disasters, power outages, pandemics, or any unpredictable crisis can strain food supply lines, making it challenging to procure daily meals.

Building a 30-day emergency food supply provides insurance against these uncertainties. The primary goal is to ensure you and your family have access to nutritionally balanced, easily prepared food for a month.

This article offers a comprehensive guide on how to assemble a 30-day emergency food supply, ensuring your loved ones remain nourished and secure, whatever the circumstance.

How Much Food Do I Need for a 30-Day Emergency per Family Member?

a family sits in front of a campfire

Assembling a 30-day emergency food supply begins with a fundamental question: How much food does each family member require?

The answer varies, but certain general guidelines can help inform your planning.

Caloric Needs

On average, an adult requires approximately 2,000-2,500 calories per day to maintain their energy levels. However, caloric needs can vary widely based on factors like age, sex, physical activity levels, and overall health status.

Children typically require fewer calories, but their nutritional needs are different, emphasizing proteins, calcium, and certain vitamins.

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Elderly individuals may have lower caloric requirements but need nutrient-dense foods.

To simplify the calculation, you could plan for 2,000 calories per person per day as a baseline. This should be enough to maintain energy levels for most people in a sedentary situation, which is likely in a shelter-in-place emergency.

Food Quantity

Translating caloric needs into quantities of food can be tricky because it depends on the calorie density of the foods you choose. As a general guideline, you can aim for about 1.5 pounds of food per person per day.

This quantity typically provides an adequate number of calories, although it could be more or less depending on the specific foods.

Remember that variety is essential. All food types contain different nutrients, so a mix of fruits, vegetables, proteins, and grains ensures a balanced diet.

Consider the preferences and dietary restrictions of your family members as well, such as allergies or vegetarian diets.

Special Considerations

Consider the special dietary needs of each family member.

Pregnant women may need additional calories and nutrients, especially iron, protein, and folic acid. Infants and toddlers have specific dietary requirements, needing baby formula or pureed foods.

If someone in your family has a chronic illness like diabetes or heart disease, consider their dietary needs when planning your food supply.

Sample Calculation

Let’s consider a family of four: two adults, a teenager, and a toddler. Here’s a basic calculation:

  • Adults: 2,000 calories x 2 = 4,000 calories
  • Teenager: 2,000 calories (approximate) = 2,000 calories
  • Toddler: 1,000 calories (approximate) = 1,000 calories

The family’s daily total comes to 7,000 calories. Multiplied by 30 days, you’ll need to store around 210,000 calories worth of food.

When divided into a variety of foods such as grains, proteins, fruits, and vegetables, this will give you a good starting point for building your emergency food supply.

In conclusion, planning your 30-day emergency food supply starts with understanding the dietary needs of each family member.

This task may seem daunting, but remember, it’s about preparedness and ensuring your family’s wellbeing during uncertain times.

Even if your calculations aren’t perfect, having a substantial emergency food supply will provide peace of mind and security.

30-Day Emergency Food Supply List

an emergency food check list

When a disaster strikes, there’s often little time to plan or make purchases. Therefore, having a 30-day emergency food supply on hand is critical. Here’s a closer look at a comprehensive supply list that includes both ready-to-eat foods and cooking-required foods.

Ready-to-Eat Emergency Food Supply List

1. Canned Foods

Canned foods are invaluable in a crisis because they’re pre-cooked, long-lasting, and usually require no additional water or heating. Aim to stock a variety of fruits, vegetables, beans, and proteins like tuna, chicken, or salmon. Don’t forget canned foods that can serve as full meals, such as soups or stews.

2. Canned Meals

In addition to individual canned foods, consider canned meals such as chili, ravioli, or other pre-made dishes. These offer a ready-to-eat meal option with minimal preparation required.

3. Protein & Granola Bars

High in protein and calories, these bars are compact and can provide a significant energy boost. They’re also easy to carry in case of evacuation.

4. Dry Fruit

Dried fruits like raisins, apricots, or apples provide essential vitamins and minerals. They’re an easy snack and can also be added to other foods for extra flavor and nutrition.

5. Dry Meat

Jerky and other dried meats are excellent sources of protein. Look for low-sodium options if possible.

6. Jarred Food

Jars of pickles, olives, and preserves can last a long time unopened. Once opened, however, make sure to consume them within a few days.

7. Dry Dairy

Powdered milk, cheese, and butter are good sources of calcium and other essential nutrients. They can be used in various recipes or consumed on their own.

8. Dry Snacks

Snacks like popcorn, nuts, and crackers can provide energy between meals. These foods can also add a sense of normalcy during stressful times.

9. MRE (Optional)

Meals Ready to Eat (MREs) are pre-packaged meals developed for the military that have a long shelf-life. While they can be more expensive, they’re compact, calorie-dense, and require no preparation.

Cooking-Required Emergency Food Supply List

1. Grains

Grains like rice, barley, or quinoa are a source of carbohydrates, fiber, and other nutrients. They have a long shelf-life and can be used in various recipes.

2. Pasta

Like grains, pasta is a versatile source of carbohydrates. Choose whole grain pasta for added nutritional value.

3. Dry Beans

Beans are rich in protein and fiber, making them a valuable food source. Lentils, chickpeas, and a variety of other beans can provide different flavors and nutrients.

4. Instant Noodles and Mash

These products can be quickly prepared with just boiling water. While they’re not the most nutritious option, they can provide a warm, filling meal.

5. Cooking Essentials (Oils, Salts, Herbs, and Spices)

A good supply of cooking essentials like vegetable oil, salt, pepper, herbs, and spices can make meals more enjoyable and provide nutritional variety.

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Remember, when compiling your 30-day emergency food supply, variety is crucial. Having a diverse selection of foods helps ensure balanced nutrition and prevents “meal fatigue,” a common issue in prolonged emergency situations.

It’s also essential to consider your family’s preferences and dietary restrictions when choosing foods. With a well-stocked pantry, you can face any emergency with confidence.

Why You Should Consider a 30-Day Food Supply Kit Like My Patriot Supply

a food kit from My Patriot Supply

Pre-packaged 30-day emergency food supply kits, like those offered by My Patriot Supply, provide a comprehensive and convenient solution for emergency preparedness.

These kits are expertly curated to provide a balanced diet and sufficient calories for an entire month, making them an excellent option for those wanting to ensure they’re prepared for any situation.

Here are several compelling reasons to consider a kit like My Patriot Supply:

Balanced Nutrition

These kits are designed to provide a well-rounded diet over a 30-day period, ensuring you receive a variety of nutrients. Meals are developed with a balance of protein, carbohydrates, and fats, and often include fruits and vegetables, making them healthier than a diet comprised solely of canned or preserved foods.

Easy Preparation

Most meals in these kits only require the addition of hot water, making them quick and easy to prepare even under adverse conditions. This is a significant advantage if you’re in a situation where resources, time, or cooking skills are limited.

Long Shelf Life

Products from My Patriot Supply have a shelf life of up to 25 years when unopened and stored correctly, providing a long-term solution for emergency preparedness.

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This longevity allows you to purchase a kit well in advance of any potential emergency.

Space Efficiency

Emergency food kits are designed with storage efficiency in mind. They are often packed in slim, stackable containers that make the most of your storage space—critical in situations where space may be at a premium.


While the upfront cost of a 30-day food supply kit might seem high, they are actually quite cost-effective when you consider the cost per meal. Additionally, these kits save you time and effort—factors that also have value.

Peace of Mind

Perhaps the most significant benefit of purchasing a pre-packaged emergency food supply kit is the peace of mind it provides. Knowing that you have a nutritionally balanced, long-lasting food supply on hand relieves the worry about what you and your family will eat if a disaster strikes.

In conclusion, while building your own emergency food supply allows for customization, a 30-day emergency food supply kit like My Patriot Supply offers a hassle-free, balanced, and reliable option. If you have the means and desire to combine both approaches, you could customize your emergency food supply further to cater to your family’s tastes and dietary needs.

Tips for Storing a 30-Day Emergency Food Supply

a person stacking their emergency food in a cool dry place

Once you’ve assembled your 30-day emergency food supply, proper storage is crucial to maintain its quality, nutrition, and taste. Inadequate storage can lead to spoiled or wasted food, defeating the purpose of your emergency preparation. Here are some essential tips for storing your emergency food supply:

Choose a Cool, Dry Place

Heat and moisture are enemies of food storage. A cool, dry location helps to maintain the nutritional quality and shelf life of your food. The ideal storage temperature is below 70°F. Basements often make excellent storage areas, but any dark, cool, and dry place will work.

Use Airtight, Pest-Proof Containers

Storing food in airtight containers protects it from moisture and pests. This is particularly important for bulk items like grains or flour. Food-grade plastic buckets with airtight lids are a popular choice. Metal containers can also be used but avoid containers that previously held non-food items.

Keep Food Off the Floor

Always keep your food stored off the floor. This protects it from flooding and pests. Simple shelving units can be used to keep your food supply organized and off the ground.

Rotate Your Food Supply

Follow the “first in, first out” rule. Use items from your emergency food supply in your regular cooking, replacing them with fresh items. This ensures that your emergency food supply remains fresh and reduces waste due to expired food.

Check Regularly

Regularly check your food supply for signs of spoilage or pest infestation. This includes looking for damaged or bulging cans, signs of pests like droppings or gnawed packaging, and checking use-by dates.

Consider Special Dietary Needs

When storing, keep any special dietary needs in mind. For example, if a family member has a gluten intolerance, you might want to store their gluten-free items separately to avoid cross-contamination.

Store Water Too

While not a food item, water is essential in any emergency situation. Store at least one gallon per person per day, considering both drinking and sanitation needs.

In summary, properly storing your 30-day emergency food supply ensures your family will have safe, nutritious food when you need it most. Regularly check and rotate your food supply, store it properly, and you can be confident that you’re prepared for any emergency situation.

Other Items to Keep in Your Emergency Kit

While food and water are vital, there are several additional items that can significantly increase your comfort and survival capabilities during an emergency. Here are some suggestions:

1. First Aid Kit

A well-stocked first aid kit can address minor injuries and manage health issues during a disaster. Key items should include bandages, antiseptic wipes, tweezers, medical tape, pain relievers, and any necessary prescription medications.

2. Personal Hygiene Items

Maintaining hygiene can boost morale and prevent illness. Items to consider include toilet paper, toothpaste, toothbrushes, soap, feminine hygiene products, and hand sanitizer.

3. Multi-tool

A good multi-tool includes several useful tools in one compact package, such as a knife, can opener, screwdriver, and scissors.

4. Flashlight and Extra Batteries

Lighting is crucial, especially during power outages. LED flashlights are durable and energy-efficient. Remember to store extra batteries as well.

5. Portable Radio

A battery or crank-powered radio can keep you informed during an emergency situation. Some models also include a built-in flashlight and USB port for charging devices.

6. Blankets and Warm Clothing

Keep a stash of blankets and warm clothing items, especially in cold climates. Emergency thermal blankets take up very little space and can help retain body heat.

7. Cash and Important Documents

In certain situations, access to banking or digital payment might be restricted. Keeping a small amount of cash could be beneficial. Also, consider keeping copies of important documents like IDs, insurance policies, and medical records in a waterproof and fireproof container.

8. Entertainment Items

Maintaining morale during a crisis is crucial. Books, card games, or simple craft supplies can provide diversion, especially if you have children.

9. Matches or Lighter

Whether for cooking or warmth, having a means to start a fire is essential. Waterproof matches or a long-lasting lighter are good choices.

10. Maps and Compass

In case of evacuation, having local maps can be beneficial, especially if digital navigation tools are unavailable. A compass is also useful for direction finding.

Remember, every family’s needs are different. The items that are important for your emergency kit may differ from those of another family. Consider your family’s unique needs when packing your emergency kit.


Building a 30-day emergency food supply is a critical step towards ensuring your family’s resilience in a crisis. With careful planning, a balanced diet and variety are achievable even in emergencies.

By incorporating ready-to-eat foods, cooking-required foods, and essential supplies into your emergency food list, you’ll be well-prepared for any eventuality.

Finally, don’t forget to store your supplies properly and consider convenient solutions like emergency food supply kits. With these strategies in place, you can face the future with confidence.