Food Stockpile: One Person For Three Months


A three-month emergency food supply is a solid amount of food to hold back. It doesn’t really matter what the emergency is; it could be a job loss or a natural catastrophe. To get started with your 3 month supply, start by purchasing extras of the non-perishables you already eat.

Stockpile 180,000 calories for one person for three months, based on the Food and Drug Administrations’ requirement of 2000 calories per day per person. To figure the calorie count needed for larger groups, multiply the number of people by 180,000 to get the total calorie requirement.  

When it comes to the actual calorie count needed per person per day, the numbers vary from 2000 all the way up to 4000 per day for a combat soldier in the field. 2000 calories per day is a good start.

Storage Tip: Avoid buying foods you haven’t tried just because they are on sale. Purchase small quantities first to see how they will fit into your food plan. I learned the hard way by purchasing a 50lbs bag of quinoa that nobody will eat.

Chart #1: Emergency Food Supply: 1 Person for 3 Months

There are a million ways to come up with a 3 month food plan. Below is an example of a 3 months food supply for one person to give you some direction.

You may notice there is quite a bit of food in the following list. There is a little extra, so you don’t go without. Use this general outline to plug in the foods you prefer eating.

Emergency Drinking Water90 Gallons For 90 Days (minimum of one gallon per day per person), don’t forget to include the water needed for food preparation.
Grain 75lbs_____
Hard Wheat Berries25 lbs
White Rice10 lbs
Flour-All Purpose15 lbs
Rolled Oats5 lbs
Dry Pasta4 lbs
Corn Meal1 lb
Bis-quick or Pancake Mix2 lb
Dry Cereal 6 lbs
Sugar
White Granulated13 lbs
Honey2 lb
Maple Syrup1 gallon
Jellies and Preserves1 gallon
Non Fat Powdered Milk4.5 lbs
Fats and Cooking Oil____
Vegetable Oil1 gallon
Olive Oil1/2 gallon
Peanut Butter2 lbs.
Canned or Powdered Butter1 lbs
Meat____
Canned Chicken/Turkey6 lbs
Canned Beef, Ham or Spam6 lbs
Canned Tuna12 cans
Dried Beans/Legumes____
Pinto, Kidney, Lentils6 lbs, or increase to use as a meat substitute
Canned Beans10 cans
Drinks__
Powdered Drink Mix2 lbs
Hershey’s Powder/Cocoa Mix2 lbs
Bottled Fruit Juice3 gallons
Condiments__
Soy Sauce1/2 gallon (used on rice or as a seasoning or marinade)
Canned Olives, Pickles, Hot Peppers, 1/2 gallon
Ketchup14 oz
Mustard19 oz
Canned Goods_____
Vegetable, Chicken and Beef Broth or Bouillon Cubes1 can each of broth or 1 jar each of bouillon cubes
Top Ramen or Dry Packaged Soup24 Pack
Canned Soup or Dinty Moore Stew24 cans
Boxed and Bagged Meals, Breakfasts, and Desserts __
Side dishes like wild rice, cheese, and broccoli rice or Spanish rice4 boxes
Macaroni and Cheese 6 boxes
Scalloped potatoes3 boxes
Knorr Pasta and Rice Sides ( You can get these at Walmart for less than $2.00 a pack)6 bags
Pancake Mix2 boxes
Brownie and cake mixes2 boxes
No-Cooking Required: Snack Foods_____
Cliff bars, Oatmeal bars, Power bars, SOS survival bars50
Saltine Crackers4 boxes
Potato Chips, Doritos, Fritos, Pretzels6 Family Size Bags
Popcorn (kernels for cooking) 2 lb
Fruit snacks1 lb
Cookies: chocolate chip, fig newton, vanilla wafers2 lb
Jolly Ranchers, Lollypops, Worther’s, hard candy1.5 lb
Cake/ Brownie Mix4 boxes
Pre-packaged muffin, pancake, or scone mix 3 boxes
Multivitamins, Vitamin C tabs90 tabs per
Fruit____
Canned Fruit Sauces1 gallon
Dried fruit medley, figs, cranberries, raisins2 lbs
Vegetables_____
Canned Vegetables12-28 oz cans
Instant Potatoes4 lb
Canned Tomatoes (plus spices for spaghetti sauce)12 x16 oz.
Canned/ Jarred Salsa1 gallon
Baking And Spices____
Salt1/2 lb
Yeast 8 oz.
Powdered Eggs16 oz.
Vinegar1 gallon
Favorite Spices: Black pepper, Red pepper flakes, Cummin, Nutmeg, Paprika, Chili Powder, Cayenne Pepper, Onion powder, Curry Powder, Garlic powder, Dried Italian Spice Mix, Creole Spice mix, Bay Leaf, Cinnamon, Clove, Allspice1+ oz.
Vanilla8 oz.
Pam8 oz.
Cornstarch8 oz.
Lipton Onion Soup Mix2 packets

Chart #2 Prepackaged 3 Month Food Supplies

If you want to pre-purchase foods and throw them in a closet, consider a Duration kit of pre-packaged dehydrated and freeze-dried foods that provide a specific # of calories per day for a specified amount of time.

Be warned you’ll pay more for this type of food than if you D.I.Y. bulk food storage with dry staples. If pre-packaged food isn’t for you, get familiar with re-packaging and storing your own food. Click here to get started with Mylar bags, food-grade buckets and Oxygen absorbers.

CompanyFood Supply Period
(Days)
Daily Calories
Ready Hour (6 Water Resistant Buckets)90 2000
My Patriot Supply90 2000+
A-Pack MRE’s Meals Ready to Eat (Ready Store)90 1700
Mountain House Freeze Dried Food Kits14 1718
Emergency Essentials902011
Saratoga Farms #10 Cans, freeze-dried and dehydrated901998
Wise Food Storage902000
Augason Farms30 1854
Statistics Taken From Emergency Food Websites. When purchasing food compare the price of calories per day to get the best deal(s)

Check out Ready Squirrel’s article 102 Non Perishable Foods That Last A Long Time

Daily Calorie requirements vary depending on your age, sex and physical activity.

For a more in-depth look at daily calories, look at the charts below or check out the article, How Much Food To Stockpile Per Person or the video below.

Daily Calorie Requirements For Males: USDA

There are a lot of variables to consider when figuring out how many calories to store. USDA calorie requirements are based on age, sex, activity levels, and the size of your group or family. Use the figures below to wire how many calories you want to store per person and group.

Storage Tip: To make it easier and bake some extra calories into your storage, consider everyone in your group male burning calories under high activity levels like chopping firewood. This will put some extra padding into your calorie count and make things easier.

In a long-term survival situation, your activity levels will likely be way up. Focus on storing enough calories to fit an active lifestyle. Chances are you won’t be sitting on the couch eating cinnamon buns.

Chart 2: Calorie counts for Males by age and activity level

Males By Age In YearsSedentary* LifestyleModerate** LifestyleActive*** Lifestyle
2100010001000
3100014001400
4120014001600
5120014001600
6140016001800
7140016001800
8140016002000
9160018002000
10160018002200
11180020002200
12180022002400
13200022002600
14200024002800
15220026003000
16-18240028003200
19-20260028003000
21-25240028003000
31-35240026003000
36-40240026003000
41-45220026002800
46-50220024002800
51-55220024002800
56-60220024002600
61-65200024002600
66-75200022002600
76 and Up200022002400
Information Compliments of the Food and Drug Administration (FDA)

Daily Calorie Requirements For Females: USDA

Females require fewer calories but not by much. To make sure you store enough calories consider everyone in your group as male to pad the calorie count.

Chart 3: Calorie counts for females by age and activity level

Females By Age In YearsSedentary* LifestyleModerate** LifestyleActive*** Lifestyle
2100010001000
3100012001400
4120014001400
5120014001600
6120014001600
7120016001800
8140016001800
9140016001800
10140018002000
11160018002000
12160020002200
13160020002200
14180020002400
15180020002400
16-18180020002400
19-20200022002400
21-25200022002400
31-35180020002200
36-40180020002200
41-45180020002200
46-50180020002200
51-55160018002200
56-60160018002200
61-65160018002000
66-75160018002000
76 and Up160018002000
Information Compliments of the FDA
*Sedentary: Just the physical activity of independent living
**Moderate, Active lifestyle activity plus 1.5 to 3-mile walk per day
***Active, physical activity of daily life plus walking more than 3 miles per day at 4 mph

Planning For Your Natural Disasters Or Emergency

At best, we can guess the type of emergency scenario that will make us break into our 3 months food supply, so plan for the worst-case scenario. You are on foot with no power.

The best approach I’ve seen for this is to plan like you are getting ready to hike the Appalachian Trail. You may choose the bug-in scenario where you stay put, but I wanted to bring up at least the possibility that you’ll be carrying everything you need to survive.

If SHTF hits, you may be on the move, on foot, or in a vehicle, without electricity, gas, or other utilities. Plan to cook like your camping or not to cook at all. Depending on the circumstances, a box of Cliff bars might be better than a bag of dried beans. You open the package and eat for instant calories.

Ready Squirrel

Types of Foods To Stockpile

The main goal of your 3 months food supply is to store high-calorie foods that will sustain you no matter what you’re doing. The following items are a list to get your creative juices flowing. You could decide to survive on just Dinty-Moore stew but, you might start talking in an Irish Brogue.

  • Non-perishable food to last 90 days
    • Power bars
    • Peanut Butter
    • Dried Fruit
    • Canned Juice
    • Food for Infants
    • Cheese
    • Oatmeal
    • Hard Candy
    • Backpack meals or Freeze-dried meals

Store a minimum of 1 gallon of water per day per person or have a means to clean or filter it.

Balancing Carbs, Protein, and Fat

Now that you figured out daily calories, plan to provide the three nutrients: carbohydrates, proteins, and fats. According to KaiserPermanente.org, The following nutrients should make up the daily calorie count.

Carbohydrates: 50% to 60% of your daily calorie intake

Proteins: 12% to 20% of your daily diet

Chart #4: Foods High In Carbohydrates

FoodServing SizeGrams of Carbohydrates
Oats1 cup32 g
Rice1 cup45 g
Lentils1 cup40 g
Dried Peas1 cup22 g
Pasta1 cup43.2 g
Nutritional Information provided by the USDA

Chart #5: Foods High in Protein

FoodServing SizeGrams of Protein
Powdered Eggs1 cup (cooked)21 g
Almonds1 cup24 g
Lentils1 cup18 g
Oats1 cup6 g
Peanut Butter1 cup65 g
Nutritional Information provided by the USDA

Chart # 6: Foods High in Fats

FoodServing SizeGrams Of Fat
Almonds1 cup 56 g
Olive Oil1 cup216 g
Dark Chocolate10oz101 g
Coconut Oil1 cup218 g
Vegetable Oil1 cup224 g
Nutritional Information provided by the USDA

Chart # 7: Typical Foods, Calorie Counts

FoodServing SizeBrand/NameCalories
Powdered Milk 1 cup Regular Powdered Milk, calories
Non-fat PowderedbMilk, calories
635
244
Dried Fruit1 cup
Dried Apricots
Dried Raisins
314
434
Banana Chips1oz
28.44 g
Banana Chips 147
Crackers5 Crackers Crackers 81
Potatoes1 Medium Potato 163
Canned Meat 1 Cup
12.5oz
12oz
4oz

Corned Beef Hash
Kirkland/Costco Canned Chicken
Spam
Vienna Sausages
361
375
1044
260
Vegetable Soups18.5ozProgresso Garden Vegetable Soup 180
Meat Soups15oz
18.5oz
Dinty Moore Beef Stew
Progresso Beef and Vegetable
400
200
Canned Fruit15ozDel Monte Fruit Cocktail in Heavy Syrup 210
Canned Juice6oz
5.5oz
Dole 100% Pineapple Juice

Ocean Spray Cranberry Juice Cocktail
100

70
Canned Vegetables14.5oz
15.25oz
Del Monte, mixed vegetables

Green Giant whole kernel sweet corn
157

158
Cold Cereal10.8ozCheerios 1870
Hot Cereal1 cupOatmeal

Grits
158

143
Peanut Butter2tbspJif Creamy Peanut Butter 190
Jelly1 tbspSmucker’s Concord Grape Jelly 50
Vitamins
Hard Candy3 PiecesJolly Rancher Hard Candy 70
Trail Snacks3 tbspPlanters Sweet and Salty Trail Mix 150
Power Bars1 BarPower Bar

Cliff Bar-peanut butter
210

260
Instant Ramen Noodles1 packTop Ramen-Chicken flavor 380
Source of Information USDA and manufacturers

Long-Term Staples

If you’ve got a year’s supply of food or plan on starting one, the staples below will be the backbone of your emergency supplies. Properly stored, you can get a shelf-life of 30+ years from many of these foods.

If you plan on using these foods, you will have to know how to cook because most of them are incorporated into recipes. Also, you will need a way to prepare them when the power is out, and you’ll want to include the water needed for preparation in your emergency stores.

Chart 8: Foods Common In Long-term Storage

FoodServing SizeCalories
Wheat Flour/ all-purpose1 cup455
Vegetable Oils1 cup1984
Soybeans1 cup/roasted811
White Rice1 cup206
Sugar/White Granulated1 cup773
Pasta1 cup 75
Chicken, Beef or Vegetable Cubes1 cube/1tsp11
Rolled Oats1 cup266
Dried Legumes1 cup (cooked)245
Potato Flakes1 cup (cooked)159
Dried Eggs1 cup (cooked)357
Source of Information USDA and manufacturers

One Year Emergency Food Supply

A one-year supply of survival food for one person is 730,000 cooked calories based on the FDA daily calorie requirement of 2000 calories per day.

Chart #9: 1 Year Food Supply

Long-term food items with a 30 Year Shelf Life
(Unless Otherwise Stated)
Per Person
Amount
Type# Of Cases
Approximate
Storage
Weight
(Types of grain are interchangeable depending on preference, i.e. 1 case of rice for 1 case of wheat)
Wheat24 #10 Cans4132 lbs
White Rice12#10 Cans265 lbs
Rolled Oats12#10 Cans229 lbs
Pasta 6 #10 Cans121 lbs
Legumes
(Beans, Split peas, Lentils)
12 #10 Cans262 lbs
Milk
(Nonfat-Dry, 15 yr shelf life)
12 #10 Cans262 lbs
Sugar12 #10 Cans270 lbs
Dried Apple Slices6 #10 Cans16 lbs
Dried Carrots
(10 Year shelf life)
3 #10 Cans_8 lbs
Potato Flakes12#10 Cans222
Dried Onions1 #10 Cans_2
Iodized Salt8 lbs__
Baking Soda
(For baking and to soften old beans)
1 lb__
Baking Powder4 lbs__
Vitamin C Tablet (90 mg)365 Tablets__
Information Compliments of BYU Education

In addition to the long-term food items, you will need ingredients that don’t last as long. You can rotate these into your regular diet, so you always have stock on hand.

Chart #10: Short-term foods in your long-term food supply

Short-term food itemsApproximate unopened shelf-life in yearsPer Person Amount Per Year
Fats and Oils (types are interchangeable based on individual preferences: storing a variety of fats helps with rotation.)__
Cooking/Salad Oil (e.g. soy, olive.)1+2 Gallons
Shortening or Frying Oil1+3 cans or 3 lbs
Butter/Margarine (stored in the freezer)16 lbs
Mayonaise/Salad Dressings13 quarts
Peanut Butter/other nut butter1+6 lbs
Fruit Drink Mix23 #10 Cans
Spices/Bouillion/Condiments2+_
Dried Eggs For Baking3+2 #10 Cans
Yeast5+2 lbs
Other Sweeteners (e.g. Honey, molasses, brown sugar, jams, jellies, syrups__
Information Compliments of BYU Education

12 Useful Tips For Long Term Food Storage

  1. Store food that your family likes to eat
    • Good for morale and cuts down on waste. I purchased a 50 lbs bag of quinoa and then realized nobody would eat it. It made for an expensive bird-food
  2. Store food you can rotate into your regular diet
    • If you don’t like white rice now, you won’t like it when SHTF. Consider an alternate like bulk wheat or dried pasta.
  3. Have a way to cook without electricity
    • My preferred emergency cooking method is based on one of my favorite things: camp—weather permitting to set up an outdoor kitchen.
  4. Make sure you have extra fuel canisters on hand.
    • If you depend on your propane grill or a backpacker’s stove, store extra fuel so you don’t run out.
  5. Please do not use any stove or cook method in an enclosed space unless rated for indoor use to avoid Carbon Monoxide and Carbon Dioxide poisoning.
  6. Consider how many calories a food contains.
    • Staple food tends to be high in calories and easy to prepare; make them the bedrock on which you build your emergency food supply.
  7. Prepare for long and short-term food storage.
    • Maybe I’ve beaten this horse to death but store foods for every possible scenario, short-term non-perishable, lightweight if your walking out on foot, etc.
  8. Plan for a blend of calories containing the three primary nutrients: carbohydrates, protein, and fats.
    • This will take a little more research, choose foods that provide specific nutrients, and are willing to eat in your regular diet.
  9. Store foods that have a longer shelf-life.
    • You can open up options for food storage if you rotate your food and incorporate it into your healthy diet because you can add foods that last, say, a year instead of 15 or thirty years. You don’t want to replace food X every year if you aren’t consuming it.
  10. Build long-term food storage around staples like white rice, dried beans, and wheat. These foods can be the bulk of your daily calorie count and make it a lot easier to flesh out nutrient and calorie requirements.
  11. Vary the foods you store. Living on just beans and rice gets real old.
    • Variety is the spice of life. One of the essential tools when it comes to survival is hope and a positive state of mind. Looking forward to a good meal with foods you enjoy is a significant morale booster.
  12. Consider sprouting seeds to get additional nutrients. In my opinion, sprouting seeds is like a secret survivalist weapon because you can grow in almost any season. Sprouts don’t add a lot of calories, but they are huge on vitamins and minerals.

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