Missouri Prepper Network

30 day survival List

Food/menu Suggested Items

Suggested Menus for Three Days

Day 1:Breakfast: Cold cereal, milk, juice, coffee or teaLunch: Peanut butter, bread, applesauce, cocoaDinner: Canned chili, crackers, corn, milk

Day 2: Breakfast: Toast, peanut butter, juice, coffee or teaLunch: Tuna, bread, peaches, cocoa or juiceDinner: Canned beef stew, crackers, pudding, milk

Day 3: Breakfast: Cold cereal, milk, juice, coffee or teaLunch: Cheese, crackers, pork and beans, fruit cocktail, cocoaDinner: Tomato or other soup, peanut butter, bread, applesauce, milk
Snacks: Pudding, dried fruits, small packages of peanuts or other nuts, cocoa, individual cans of juice, coffee or tea.

Suggested Grocery List(for 1 person, increase as needed for household)

Dry cereal - 1 (7-ounce) box
Crackers - 1 box (8-ounces or larger)
Peanut butter - 1 (12-ounce) jar
Canned juice - 1 6-pack of 6-ounce containers
Applesauce - 1 4-pack of 6-ounce containers
Peaches - 1 (8-ounce) can
Fruit cocktail - 1 (8-ounce) can
Pork and beans - 1 (8-ounce) can
Corn - 1 (8-ounce) can
Tuna - 1 (3 1/4-ounce) can
Processed cheese spread - 1 (8-ounce) box or 4 1/4-ounce jar
Beef stew - 1 small can or container
Chili - 1 small can or container
Tomato or other soup - 1 can
Cocoa - 1 box of individual packets
Pudding - 1 4-pack of 4 1/4-ounce containers
Raisins or dried prunes - 1 12-ounce package
Peanuts or other nuts - 1 package or jar
Tea - 1 box with 16 bags or 1 (2-ounce) jar instant coffee
Nonfat dried milk - 1 box
Bottled water - 1 gallon
If you have pets, remember to plan ahead for their needs also.
Staples
Food Storage Handling Hints
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Baking powder 18 months or Keep dry and covered.
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Baking soda 2 years Keep dry and covered.
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Bouillon cubes 1 year Keep dry and covered.
or granules
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Bread crumbs (dried) 6 months Keep dry and covered.
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Bread, rolls 3 days
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Bulgur 6-12 months
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Cereals
- ready-to-eat, unopened 6-12 months Check date on package. Refold
- ready-to-eat, opened 2-3 months package liner tightly
after opening.
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Hot cereal (dry) 6 months
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Chocolate
- premelted 12 months Keep cool.
- semi-sweet 18 months Keep cool.
- unsweetened 18 months Keep cool.
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Cocoa Indefinitely
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Chocolate syrup
- unopened 2 years
- opened 6 months Cover tightly. Refrigerate
after opening.
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Cocoa mixes 8 months Cover tightly.
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Coffee
- cans, unopened 2 years Refrigerate after opening;
- cans, opened 2 weeks keep tightly closed. Use dry
- instant, unopened 1 to 2 years measuring spoon. Can be
- instant, opened 2 months frozen to extend shelf life.
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Coffee lighteners
- unopened, dry 9 months Keep tightly covered.
- opened, dry 6 months Keep tightly covered.
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Cornmeal 12 months Keep tightly covered. Can be
frozen for indefinite storage.
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Cornstarch 18 months Keep tightly covered.
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Flour - Can be frozen for indefinite storage.
- white 6-8 months Keep in airtight container.
Keep refrigerated.
- whole wheat 6-8 months Store in airtight container.
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Gelatin (all types) 18 months Keep in original container.
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Honey 12 months Cover tightly.
If crystallizes, warm opened
jar in pan of hot water.
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Jellies, jams 12 months Cover tightly.
Refrigerate after opening.
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Molasses
- unopened 2 years
- opened 6 months Keep tightly covered.
Refrigerate to extend
storage life.
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Marshmallow cream
- unopened 3-4 months Cover tightly. Refrigerate
after opening to extend
storage life. Serve at room
temperature.
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Marshmallows 2-3 months Keep in airtight container.
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Mayonnaise - unopened 2-3 months Check package date.
Refrigerate after opening.
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Milk
- condensed or 12 months Refrigerate after opening.
evaporated, unopened
- nonfat dry
. unopened 6 months
. opened 3 months Store in airtight container.
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Pasta
- spaghetti,macaroni,etc. 2 years Once opened, store in
- egg noodles 6 months airtight container.
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Pectin
- liquid or dry 1 year or expiration date
. unopened
- liquid - opened 1 month Recap and refrigerate.
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Rice
- white 2 years Keep tightly covered.
- brown, wild 6-12 months
- flavored or herb 6 months
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Salad dressings
- bottled, unopened 10-12 months
- bottled, opened 3 months Refrigerate after opening.
- made from mix 2 weeks Refrigerate prepared dressing.
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Vegetable oils
- unopened 6 months
- opened 1-3 months Refrigeration not needed.
Store in a cool, dark place
in tightly closed container.
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Shortenings (solid) 8 months Refrigeration not needed.
Store in a cool, dark place
in tightly closed container.
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Sugar
- brown 4 months Put in airtight container.
- confectioners' 18 months Put in airtight container.
- granulated 2 years Cover tightly.
- artificial sweeteners 2 years Cover tightly.
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Corn syrup Up to 3 years Keep tightly covered.
Refrigerate to extend storage
life. Remove any light
surface mold and heat to
180 �F before use.
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Pancake syrup 3-4 months Refrigerate after opening.
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Tea
- bags 18 months Put in airtight container.
- instant 3 years Cover tightly.
- loose 2 years Put in airtight container.
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Vinegar
- unopened 2 years
- opened 12 months Keep tightly covered.
Slightly cloudy appearance
doesn't affect quality.
Distilled vinegar keeps
longer than cider vinegar.
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http://www.foodlifeboat.com.au/
In Table 1 we provide an example of a food list providing 9 MJ per day for 10 weeks for one person that covers all known nutrient needs. This example was generated using the nutrient analysis software Foodworks® (5), which is based on the composition of Australian foods and commonly used by Australian dietitians. The recommended daily intake of specific macronutrients and micronutrients for adults and children is published by the Australian Government Department of Health and Ageing. Together, these two sources make it possible to compose diets with the appropriate quantity of nutrients. As the majority of the population has no access to detailed nutrient data, we have developed these examples to demonstrate what is needed and typical of what might be acceptable. We acknowledge that such food lists are culturally and ethnic-specific and that other food combinations are possible.

Table 1

An example of a food list providing 9 MJ per day. Daily food ration and purchase list for 10 weeks for one person is shown. The food covers all nutrient needs.

Food
g/day
kg/person/10 weeks
Milk powder, NS fat, dry*
65
4.6
Weet-Bix (regular) (Breakfast cereal)
30
2.1
Pasta, regular, dry
20
1.4
Instant noodles
20
1.4
Rice
25
1.8
Dehydrated potato flakes
15
1.1
Tortilla
10
0.7
Biscuit, savoury
15
1.1
Biscuit, wholemeal
20
1.4
Oil, canola
20
1.4
Powdered soup
20
1.4
Sweet chilli sauce
10
0.7
Tomato concentrate
10
0.7
Tuna, canned
60
4.2
Spam, regular
40
2.8
Lentils, dry
20
1.4
Peas, green canned
20
1.4
Three beans mix
50
3.5
Baked beans, canned in tomato sauce
20
1.4
Corn, canned
50
3.5
Sun-dried tomatoes
20
1.4
Milo (Beverage base)
10
0.7
Seaweed, dried
10
0.7
Raisins
30
2.1
Honey
10
0.7
Almonds
20
1.4
Apricots, dried, raw
20
1.4
Juice, carrot
50
3.5
Juice, orange
50
3.5
Vegemite (Yeast extract)
2
0.1
Chocolate
30
2.1

Total daily ration gives 9.0 MJ, providing 80 g protein, 80 g fat, thereof 23 g saturated fat (10 % of total energy intake is coming from saturated fat, and 31% of the fat intake is saturated fat), 18 g polyunsaturated fat (22% of the fat intake), 35 g monounsaturated fat (47% of the fat intake). The cholesterol intake is 101 mg per day. Percent of energy from protein, fat and carbohydrate: 16 E% protein, 34 E% fat, 50 E% carbohydrates. Recommended intake of all nutrients is covered for women and men, except for folate intake which is not covered for women of childbearing age, therefore they may consider a folate supplement. *In case of lactose intolerance, the intake of dry milk powder may be reduced and replaced by soy protein powder. Alternatively, the milk may be fermented and used in form of sour milk.

The cost of this diet for 10 weeks for one person is about $500. The most expensive items are: Milk powder, Weet-Bix, spam, chocolate.

Table 2

Example of a list of simple dry foods that will cover basic energy needs (9 MJ per day), and most nutrients except vitamin C and vitamin A. Daily food ration and purchase list for 10 weeks for one person is shown. The food items could be packed in airtight packages filled with inert gas of a few kilos per package, and stored in food stores throughout the country. In addition multivitamin tablets have to be provided.

Food
g/day
kg/person/10weeks
Wheat flour, wholemeal plain
150
10.5
Oats, raw
100
7.0
Oil, Canola
25
1.8
Milk powder, dry*
65
4.6
Lentils, dry
30
2.1
Peas, split, green/yellow, dry
40
2.8
Noodles, dry
50
3.5
Vegemite (yeast extract)
2
0.1
Fruit, mixed, dried
35
2.5
Almonds, raw
40
2.8
Multivitamin/mineral supplement
One tablet
One box

This example gives 9 MJ per day, with 80 g protein and 76 g fat, thereof 14 g saturated fat (6 % of the energy intake comes from saturated fat and 20% of the fat intake is saturated fat), 18 g polyunsaturated fat (26% of the fat is polyunsaturated fat) and 39 g monounsaturated fat (54% of the fat is monounsaturated fat). The daily cholesterol intake is 43 mg. Percent of energy from protein, fat and carbohydrate: 16 E% protein, 32 E% fat, 52 E% carbohydrates. Recommended intake of nutrients is covered for women and men, except for vitamin C and vitamin A, and these would have to be given as supplements and for women at childbearing age the intake of folate and iron is lower than recommended.

*In case of lactose intolerance, the intake of dry milk powder may be reduced and replaced by soy protein powder. Alternatively, the milk may be fermented and used in fermented, sour form.
In addition, about 2 litres of water per day per person would be required.

This diet costs about 250 $ for one person for 10 weeks. The most expensive items are: dry milk powder and noodles.

Additional items

Charcoal
Solor cooker
solar lights
batteries - all types
extra blankets
candies – chocolate
other items
Solar-powered Flashlight and Flashlight with extra batteries for each member of your family
Battery operated lanterns with extra batteries
Propane gas portable camping stove or grill (outside use only)
Waterproof Matches and lighter
Fire Extinguisher
Battery operated radio and/or Battery operated Television with extra batteries
Cellular telephone with solar re-charger
Gas operated portable electric generator (outside use only)
Properly “gauged” extension cord for use with your portable electric generator
Fuel for car, portable generator, or chain saw
5 gallon gas cans (at least 2)
Funnel for gas can
Battery operated fan
Hand operated can opener
30 day supply of prescription medications
Battery operated or wind-up Clock
First aid kit
Any special health care items for infants, elderly, or disabled family members
Cash
Plastic garbage bags with ties
Tools – nails, hammer, screw drivers, axe, crow bar, box cutter
Clean containers for storing drinking water (fill clean bathtubs with water for miscellaneous use; swimming pool water can be used for flushing toilets if there is no water pressure)
Bleach for sanitizing water
Water purifier
Paper plates, napkins or paper towels, plastic cups and utensils
12 volt refrigerator and ice chest
12 volt power converter
Food for pets
Rope or heavy cord
Work Gloves
Weather protection TARP covers
Duct tape
Protective shoes and clothing
Waterproof container for important documents
Homeowner’s insurance company contact information and other important documents
Camera