Emergency Food Supply List: 2 Weeks for a Family of 4, With a Printable Checklist
Seven categories, amounts that switch for 1, 2 or 4 people, the calorie math behind them, and a ledger to tick off at the store.
- Halal throughout
- Three shopping trips
- Rotation dates
- Special diets
An emergency food supply list works best when it is a little boring: food the household already eats, in amounts worked out on paper, bought over a few ordinary shopping trips instead of one rushed run before a storm.
This one is set for a family of four for two weeks, the common goal for riding out a winter outage, a hurricane or a week housebound. It is built from the staples in the hub guide, Best Emergency Foods to Buy at Your Grocery Store, and every food on it is halal.
Quick answer
For a family of 4 for 2 weeks: 56 gallons of water, 28 cans of fish or chicken, 16 cans of beans, 4 jars of peanut butter, 8 lb of rice, 4 lb each of oats, pasta and lentils, 48 cans of fruit and vegetables, powdered milk, oil, honey and a manual can opener.
The Emergency Food Supply List, Category by Category
Seven categories, from water to the can opener, with amounts for two weeks. The list opens at a family of four; tap 1 or 2 people and every amount changes. For why each staple earns its place, see the full guide to the best emergency foods to buy at the grocery store.
Amounts for
WaterLine 01
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 01 | Water | 14 gallons28 gallons56 gallons | 1 gallon per person per day: about half to drink, half for cooking and washing. |
ProteinsLines 02–06
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 02 | Canned tuna, salmon or chicken (5 oz) | 7 cans14 cans28 cans | Ready to eat cold. Choose halal canned chicken and pull-tab lids. |
| 03 | Canned beans (15 oz) | 4 cans8 cans16 cans | Cooked in the can, so they work cold in wraps and salads. |
| 04 | Dried lentils or beans | 1 lb2 lb4 lb | Lentils cook in 20 to 30 minutes with no soaking. |
| 05 | Peanut butter (16 oz jars) | 1 jar2 jars4 jars | About 2,600 calories a jar, and no fridge after opening. |
| 06 | Nuts or trail mix | 8 oz1 lb2 lb | Dense snack calories; sunflower seeds cover nut allergies. |
Grains and starchesLines 07–11
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 07 | White rice | 2 lb4 lb8 lb | Keeps far longer than brown rice, which turns rancid within a year. |
| 08 | Rolled oats | 1 lb2 lb4 lb | Hot on an outdoor stove, or soaked overnight in milk with no heat. |
| 09 | Dried pasta | 1 lb2 lb4 lb | Thin shapes cook fastest and save stove fuel. |
| 10 | Crackers (1 lb boxes) | 1 box2 boxes4 boxes | The no-cook bread for tuna, beans and peanut butter. |
| 11 | Instant mashed potatoes | 1 box2 boxes4 boxes | Ready with hot water in 5 minutes; the flakes also thicken soup. |
Fruit and vegetablesLines 12–16
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 12 | Canned vegetables (15 oz) | 6 cans12 cans24 cans | Already cooked and safe cold; the liquid counts toward fluids. |
| 13 | Canned tomatoes (14.5 oz) | 2 cans4 cans8 cans | Turn rice, pasta and lentils into dinner. Rotate them first. |
| 14 | Canned fruit in juice (15 oz) | 4 cans8 cans16 cans | Sweet, ready with a spoon, and the juice is drinkable. |
| 15 | Applesauce cups (4 oz) | 6 cups12 cups24 cups | No opener, no bowl, no washing up. |
| 16 | Dried fruit | 8 oz1 lb2 lb | Raisins, dates or apricots for oats and trail mix. |
Dairy and fatsLines 17–19
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 17 | Powdered milk | 1 lb2 lb4 lb | Mixes with stored water for drinks, oats and mashed potatoes. |
| 18 | Shelf-stable boxed milk (quarts) | 2 quarts4 quarts8 quarts | For days when water is too short to mix powder. |
| 19 | Cooking oil | 1 cup (8 fl oz)2 cups (16 fl oz)4 cups (32 fl oz) | About 120 calories a tablespoon; it dresses rice, beans and cans. |
Flavor and comfortLines 20–24
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 20 | Honey (12 oz bottles) | 1 bottle2 bottles4 bottles | Keeps for years. Never give honey to babies under 12 months. |
| 21 | Granola or protein bars | 7 bars14 bars28 bars | Breakfast on the move, or a snack through a long wait. |
| 22 | Dark chocolate (3.5 oz bars) | 1 bar2 bars4 bars | A square after dinner keeps spirits up. |
| 23 | Salt, spices and bouillon | 1 set1 set2 sets | Stops every meal tasting the same. |
| 24 | Instant coffee, tea or cocoa | 1 jar or box1 jar or box2 jars or boxes | A hot drink makes a long, dark evening feel normal. |
Non-food essentialsLines 25–32
| No. | Item | 2 weeks | Why it’s here |
|---|---|---|---|
| 25 | Manual can opener | 1, plus a spare1, plus a spare1, plus a spare | Every can on the list depends on it. |
| 26 | Paper plates, bowls and cups | 50 of each100 of each200 of each | Disposables save the stored water for drinking. |
| 27 | Spoons, forks and a sharp knife | 1 set2 sets4 sets | One reusable set per person. |
| 28 | Foil, zip-top bags and paper towels | 1 of each1 of each2 of each | Cover open cans; wipe up without a tap. |
| 29 | Dish soap, hand sanitizer and wet wipes | 1 of each1 of each2 of each | Clean hands matter more when the taps are off. |
| 30 | Trash bags | 1 box1 box2 boxes | Empty cans and packaging pile up fast. |
| 31 | Marker and masking tape | 1 of each1 of each1 of each | For the purchase date on every can, jar and bag. |
| 32 | Outdoor stove fuel (8 oz canisters) and a lighter | about 5, plus a lighterabout 7, plus a lighterabout 14, plus a lighter | Outdoors only; four people use about a canister a day. |
Amounts round up to whole cans, jars and boxes, so the shelf holds a little more than the bare minimum. The margin is deliberate: appetites rise when the house is cold.
As an Amazon Associate, this site earns from qualifying purchases. Prices and availability are those shown on Amazon at the time you click.
Iberia Jasmine Rice, Long Grain White, 18 lb
One 18 lb bag covers the rice on this list for a family of four twice over. Keep the rest sealed and rotate it into weeknight dinners.
Check Price on Amazon →
High Plains Pinto Beans, 10 lb Bag
Use these as the dried beans line: 10 lb is more than two weeks of it for four. Lentils cook faster, so stock both if fuel is short.
Check Price on Amazon →
Jif Creamy Peanut Butter, 16 oz (6 Jars)
Six jars: the four this list calls for, plus two to rotate into breakfasts and lunch boxes before the date.
Check Price on Amazon →
Hoosier Hill Farm Whole Milk Powder, 1 lb
One pound mixes to about 12 cups with stored water, by the maker’s count. Four jars cover the powdered milk line for a family of four.
Check Price on Amazon →How Much Food Per Person? The Calorie Math
Food labels use 2,000 calories a day as the reference for an adult, and it makes a sound planning average for a household. Small children eat less; teenagers and anyone clearing storm damage often eat more. The sum is simple: people × 2,000 × 14 days.
| Household | Needed, 2 weeks | This list | Per person, per day |
|---|---|---|---|
| 1 person | Needed, 2 weeks28,000 | This listabout 28,600 | Per person, per dayabout 2,040 |
| 2 people | Needed, 2 weeks56,000 | This listabout 57,100 | Per person, per dayabout 2,040 |
| 4 people | Needed, 2 weeks112,000 | This listabout 114,300 | Per person, per dayabout 2,040 |
Where the calories come from, per person for two weeks. Figures are approximate, worked from standard label values; the hub guide to the best emergency foods lists calorie notes staple by staple.
| Category | Calories, 2 weeks | Share |
|---|---|---|
| Grains and starches | Calories, 2 weeksabout 10,000 | Share35% |
| Proteins | Calories, 2 weeksabout 8,000 | Share28% |
| Dairy and fats | Calories, 2 weeksabout 5,000 | Share18% |
| Flavor and comfort | Calories, 2 weeksabout 2,900 | Share10% |
| Fruit and vegetables | Calories, 2 weeksabout 2,700 | Share9% |
Grains carry the load: the cheapest calories on the shelf, and they keep for years. Peanut butter, oil and powdered milk punch above their size.
Water is its own line. Ready.gov’s figure is 1 gallon per person per day, so a family of four needs 56 gallons for two weeks. That weighs about 467 lb, so spread it around the house rather than stacking it on one shelf.
Printable Emergency Food Supply Checklist
| Done | Item | Goal: 4 people, 2 weeks | Have | Need |
|---|---|---|---|---|
| Water | Goal56 gallons | Have | Need | |
| Canned tuna, salmon or chicken (5 oz) | Goal28 cans | Have | Need | |
| Canned beans (15 oz) | Goal16 cans | Have | Need | |
| Dried lentils or beans | Goal4 lb | Have | Need | |
| Peanut butter (16 oz jars) | Goal4 jars | Have | Need | |
| Nuts or trail mix | Goal2 lb | Have | Need | |
| White rice | Goal8 lb | Have | Need | |
| Rolled oats | Goal4 lb | Have | Need | |
| Dried pasta | Goal4 lb | Have | Need | |
| Crackers (1 lb boxes) | Goal4 boxes | Have | Need | |
| Instant mashed potatoes | Goal4 boxes | Have | Need | |
| Canned vegetables (15 oz) | Goal24 cans | Have | Need | |
| Canned tomatoes (14.5 oz) | Goal8 cans | Have | Need | |
| Canned fruit in juice (15 oz) | Goal16 cans | Have | Need | |
| Applesauce cups (4 oz) | Goal24 cups | Have | Need | |
| Dried fruit | Goal2 lb | Have | Need | |
| Powdered milk | Goal4 lb | Have | Need | |
| Shelf-stable boxed milk (quarts) | Goal8 quarts | Have | Need | |
| Cooking oil | Goal4 cups (32 fl oz) | Have | Need | |
| Honey (12 oz bottles) | Goal4 bottles | Have | Need | |
| Granola or protein bars | Goal28 bars | Have | Need | |
| Dark chocolate (3.5 oz bars) | Goal4 bars | Have | Need | |
| Salt, spices and bouillon | Goal2 sets | Have | Need | |
| Instant coffee, tea or cocoa | Goal2 jars or boxes | Have | Need | |
| Manual can opener | Goal1, plus a spare | Have | Need | |
| Paper plates, bowls and cups | Goal200 of each | Have | Need | |
| Spoons, forks and a sharp knife | Goal4 sets | Have | Need | |
| Foil, zip-top bags and paper towels | Goal2 of each | Have | Need | |
| Dish soap, hand sanitizer and wet wipes | Goal2 of each | Have | Need | |
| Trash bags | Goal2 boxes | Have | Need | |
| Marker and masking tape | Goal1 of each | Have | Need | |
| Outdoor stove fuel (8 oz canisters) and a lighter | Goalabout 14, plus a lighter | Have | Need |
Spread the Cost: The List in 3 Grocery Trips
Buying everything at once is hard on any budget and on the car. Three ordinary shopping trips spread the cost, and the order matters: each trip leaves the household better covered than the last. Amounts are for four people.
Trip 1 Water and no-cook food
- Water 56 gallons
- Tuna, salmon or chicken 28 cans
- Canned beans 16 cans
- Peanut butter 4 jars
- Crackers 4 boxes
- Applesauce cups 24 cups
- Manual can opener 1, plus a spare
Covered after this trip: More than 3 days of no-cook meals for four, even with no power and no tap water.
Trip 2 Dry staples, fats and flavor
- White rice 8 lb
- Rolled oats 4 lb
- Dried pasta 4 lb
- Dried lentils or beans 4 lb
- Cooking oil 4 cups (32 fl oz)
- Powdered milk 4 lb
- Honey (12 oz) 4 bottles
- Salt, spices, bouillon 2 sets
- Coffee, tea or cocoa 2 jars or boxes
- Stove fuel, for outdoors about 14, plus a lighter
Covered after this trip: About 10 days for four, cooking the dry staples outdoors.
Trip 3 Fruit, vegetables, comfort and the kit
- Canned vegetables 24 cans
- Canned tomatoes 8 cans
- Canned fruit 16 cans
- Dried fruit 2 lb
- Nuts or trail mix 2 lb
- Boxed milk 8 quarts
- Granola or protein bars 28 bars
- Dark chocolate 4 bars
- Instant mashed potatoes 4 boxes
- Plates, bowls, cups 200 of each
- Utensil sets 4 sets
- Foil, bags, paper towels 2 of each
- Soap, sanitizer, wipes 2 of each
- Trash bags 2 boxes
- Marker and tape 1 of each
Covered after this trip: The full 2 weeks for four, about 114,300 calories, with variety and comfort.
Trip 1 can start free: fill clean food-grade containers with tap water, and see how to store water for emergencies for containers and treatment. On a tighter budget, emergency food on a budget breaks the same idea into eight smaller shops.
Stainless Steel Milk Can with Spigot
A stainless can with a tap and a latching lid, in sizes up to about 20 gallons. Fill it where it will stay: water weighs 8.3 lb a gallon.
Check Price on Amazon →
Datrex Emergency Drinking Water Pouches
Small sealed pouches for the car, a go-bag or a desk drawer. They top up the household water when bottles are too bulky to carry.
Check Price on Amazon →
KitchenAid Classic Multifunction Can Opener
The non-food item that matters most. Buy two, one for the supply box and a spare, so no can is out of reach.
Check Price on Amazon →Keep It Fresh: Rotation, Date Labels and a 6-Month Check
A supply that sits untouched for years ends up as a shelf of expired cans. Three habits keep it fresh and mean nothing is wasted.
First in, first out
New cans go to the back and older ones come forward. Cook from the supply once a week, an oats breakfast or a pot of lentil soup, then replace what was used on the next shop.
Date labels
Write the month and year on every can, jar and bag with a marker before it goes on the shelf. Big numbers on the lid stay readable when cans are stacked.
The 6-month check
Twice a year, pull everything out. Replace stored tap water, move anything near its date into weekly meals, throw out bulging, leaking or deeply dented cans, and update the checklist.
Canned goods in good condition stay safe past the best-by date, which marks quality, not safety. Throw out any can that bulges, leaks, spurts when opened, or is rusted or deeply dented on a seam.
Keep the supply cool, dry and dark: a closet or under a bed beats a hot garage. No pantry? Try these storage ideas for a kitchen without a pantry. Opened rice and oats keep better resealed in vacuum sealer bags.
For staples kept a year or more, use a food-grade bucket and mylar bags with oxygen absorbers; long term food storage covers the method. Oats rotate easily into breakfasts such as pumpkin pie oats.
ePackageSupply 5-Gallon Food-Grade Buckets with Gamma Seal Lids (6-Pack)
Food-grade buckets with screw-on lids that reseal without a tool. One bucket keeps the bagged rice, oats and pasta dry and away from pests.
Check Price on Amazon →What Not to Buy for an Emergency Food Supply
Some foods look sensible in the shop and fail on the shelf or in a dark kitchen. Leave these off the list, or keep them to a minimum.
- Food the household won’t eat. A case of something nobody likes ends up in the trash at the 6-month check.
- Salty-only stock without water. Salty crackers, instant noodles and jerky-style snacks make people thirstier. Without extra water, choose unsalted versions.
- Glass-heavy items. Jars break when a shelf shifts or a box drops. Choose cans, plastic jars and pouches.
- Big cans that won’t be finished. Without a fridge an opened can is good for about 2 hours. Small cans and single servings mean nothing sits open.
- Only food that needs cooking. If the stove can’t be used, rice and pasta are no help. Keep at least 3 days of food that needs no heat.
- Brown rice and whole wheat flour for the long haul. Their oils go rancid within months. White rice and white pasta keep for years.
Special Needs: Infants, Older Adults, Allergies, Diabetes and Celiac
Anyone with a medical diet should follow their doctor’s guidance and keep the foods they already use. These notes cover the practical side of stocking for them.
Infants
Ready-to-feed formula needs no water or mixing; powdered formula needs bottled water or water boiled and cooled. Keep the formula and baby foods they already take, follow their pediatrician’s guidance, and add extra days.
Older adults
Pull-tab cans, soft foods such as applesauce, oats and beans, and smaller cans so nothing sits open. Keep any nutrition drinks they already use, and a list of their medicines with the food.
Allergies
Swap peanut butter for sunflower seed butter where needed and keep the family’s safe snacks. Read every label when buying store brands in bulk, since recipes change between brands.
Diabetes and celiac
Follow their doctor’s guidance and stock what they already use: certified gluten-free oats, crackers and pasta for celiac, and the snacks they use for low blood sugar. Keep testing supplies with the food.
Pets need their own two weeks of their usual food, plus water on top of the household’s gallon a day.
Emergency Food Supply List: FAQ
How much food do you need per person for 2 weeks?
About 28,000 calories per person, 2,000 a day for 14 days. On this list that is 7 cans of fish or chicken, 4 cans of beans, 1 jar of peanut butter, 2 lb of rice, a pound each of oats, pasta and lentils, and 12 cans of fruit and vegetables, plus milk, oil, honey and 14 gallons of water.
What is on a basic emergency food supply list?
Water, canned fish or chicken, canned beans, peanut butter, rice, oats, pasta, crackers, canned fruit and vegetables, powdered milk, oil, honey, salt and spices, and a manual can opener. Bars, nuts and a few comfort foods keep spirits up.
How much food does a family of 4 need for 2 weeks?
112,000 calories and 56 gallons of water. This list gives about 114,300 calories: 28 cans of fish or chicken, 16 cans of beans, 4 jars of peanut butter, 8 lb of rice, 4 lb each of oats, pasta and lentils, and 48 cans of fruit and vegetables.
How much water should I store per person?
1 gallon per person per day, the Ready.gov figure: about half to drink and half for cooking and washing. That is 14 gallons per person for 2 weeks. Store more for hot weather, nursing mothers, anyone who is ill, and pets.
How many calories should an emergency food supply have per day?
Plan on 2,000 per person per day, the reference used on food labels. Small children need less; teenagers and anyone doing heavy work, such as clearing storm damage, often need more, so a small margin above 2,000 helps.
How long does an emergency food supply last?
Canned beans, vegetables and fish keep their best quality 2 to 5 years; canned fruit and tomatoes 12 to 18 months; rice and pasta about 2 years in the bag; peanut butter, crackers and nuts 6 to 12 months. Rotating keeps all of it fresh.
Is canned food safe after the best-by date?
Yes, if the can is in good condition: USDA guidance says the date marks quality, not safety. Throw out any can that bulges, leaks, spurts when opened, or is rusted or deeply dented on a seam.
What is the best food to stockpile for emergencies?
Food that keeps without a fridge and that the household already eats: canned fish, chicken and beans, peanut butter, rice, oats, pasta, crackers, and canned fruit and vegetables. Keep at least 3 days of it no-cook.
How often should you rotate emergency food?
Use and replace a little every week or two, and check the whole supply every 6 months: move older food forward, replace stored tap water, and cook anything near its date into everyday meals.
What non-food items go with emergency food?
A manual can opener and a spare, plates and cups, utensils, foil and zip-top bags, paper towels, dish soap, hand sanitizer, trash bags, a marker for date labels, and fuel for an outdoor stove.
Where should you store an emergency food supply?
Somewhere cool, dry and dark: a closet, under a bed or a cupboard away from the stove. Avoid hot garages and attics, and store water away from fuel and cleaning products.
Can you build an emergency food supply on a budget?
Yes. Spread it over several shops, start the water free from the tap in clean food-grade containers, and lean on rice, dried beans, oats and store brands.
What should you not put in an emergency food supply?
Food nobody in the house likes, mostly salty food without extra water, glass jars that can break, big cans that won’t be finished at one sitting, and nothing but foods that need cooking.
Keep Building the Supply
The next steps after two weeks: longer storage, water, a budget plan and pots that rotate the staples.
3 Month Emergency Food Supply
Quantities, buckets and a rotation calendar for 90 days. See the plan → StorageLong Term Food Storage
Mylar, oxygen absorbers and buckets for staples that keep for years. Read the guide → WaterHow to Store Water for Emergencies
Containers, treatment and how often to refill. Read the guide → BudgetEmergency Food on a Budget
The cheapest staples and an 8-week starter kit. See the staples → Rotate ItLentil Soups and Stews
Weeknight pots that use up the dried lentils. See the recipes → SpaceStorage Ideas Without a Pantry
Room for the supply under beds and in closets. See the ideas →Back to the full list: Best Emergency Foods to Buy at Your Grocery Store
This emergency food supply list is built from those 25 staples. Ready to go past two weeks? The 3 month emergency food supply plan scales it to 90 days.
