14 Days of No-Power Pantry Meals

These are meal ideas, not nutrition advice. Adjust for allergies, diabetes and special diets. Water amounts for mixing are on top of your drinking water.

No cooking is needed unless marked “outdoor stove”. If you use one, follow the rule below.

Carbon monoxide warning. Generators, camp stoves, barbecues, charcoal, and kerosene or propane burners give off carbon monoxide, which you cannot see or smell and which can kill within minutes. Never use them indoors, or in a garage, basement, shed, tent or covered porch, even with doors and windows open. Outdoors, keep them at least 20 feet (6 m) from doors, windows and vents.

Rules for no-fridge eating

• Open small cans, and finish them at that meal. Perishable food left out more than 2 hours (1 hour above 90°F or 32°C) should be thrown out.
• Use clean hands, sanitized if water is short.
• Keep a list of what you have so you are not guessing.

Rotation of meals

Day	Breakfast	Lunch	Dinner	Snack
1	Cereal with shelf-stable milk	Tuna with crackers	Canned chili, cold	Fruit cup
2	Granola bar and dried fruit	Peanut butter on crackers	Canned bean salad with corn	Nuts
3	Oats soaked in shelf-stable milk	Chicken in a can with crackers	Canned stew, cold or outdoor stove	Applesauce
4	Cereal with shelf-stable milk	Peanut butter and jam on crackers	Black beans, corn, salsa	Protein bar
5	Granola and fruit cup	Tuna and bean salad	Canned ravioli, cold or outdoor stove	Dried fruit
6	Oats soaked in shelf-stable milk	Canned soup, outdoor stove or cold	Canned chicken with rice, outdoor stove	Crackers
7	Cereal bar and juice	Sardines with crackers	Chili with crackers	Fruit cup
8	Cereal with shelf-stable milk	Peanut butter and banana chips	Canned beans with tomatoes	Nuts
9	Granola bar and dried fruit	Tuna with crackers	Pasta with canned sauce, outdoor stove	Applesauce
10	Oats soaked in shelf-stable milk	Canned chicken salad, no mayonnaise	Lentil soup, outdoor stove or cold	Protein bar
11	Cereal with shelf-stable milk	Peanut butter on crackers	Canned stew	Fruit cup
12	Granola and fruit cup	Bean salad with corn	Rice and canned beans, outdoor stove	Dried fruit
13	Oats soaked in shelf-stable milk	Sardines with crackers	Canned ravioli	Nuts
14	Cereal bar and juice	Tuna and bean salad	Choose your favourite	Treat

Shopping tally for one adult

Adjust to your own label math in stocking by calories. Aim for about 28,000 calories in total.

• 14 to 18 cans of protein (beans, tuna, chicken, stew, chili)
• 10 to 12 cans of fruit and vegetables, or the equivalent dried
• 2 large jars of peanut or other nut butter
• 2 large boxes of crackers, 2 boxes of cereal, 1 large box of oats
• 2 packages of rice or pasta, for outdoor stove days only
• 1 carton shelf-stable milk per 2 to 3 breakfasts
• Bars, nuts, dried fruit and treats

Ready-to-feed formula is the first choice for babies. Ready.gov says mixing formula with bottled or boiled water is a last resort.