Chapter 22 · Pantry and cooking without power
22.13 Sample menu: 3 days
Portions per person; multiply by the number of people in your household. Adjust amounts using the label to get close to 2,000 calories per person per day (more for large people). Serve the whole can in one meal: without a refrigerator, opened food is not kept.
No cooking (first days of the blackout or sheltering at home)
| Breakfast | Food | Dinner | Snacks | |
|---|---|---|---|---|
| Day 1 | Oatmeal soaked overnight in UHT milk, with dried fruit | Tuna with crackers and canned vegetables (corn or green beans) | Canned chili or stew, cold or warmed in the sun | Bar, nuts |
| Day 2 | Cereal with powdered milk reconstituted with safe water | Canned beans with tuna or chicken, crackers | Peanut butter and honey sandwich on crackers or tortillas | Canned fruit, bar |
| Day 3 | Crackers with peanut butter, canned fruit | Cold salad of canned beans, corn, and chicken | Ready-to-eat canned soup, crackers | Trail mix, chocolate |
With a camp stove (outdoors) and a heat-retention pot
| Breakfast | Food | Dinner | Snacks | |
|---|---|---|---|---|
| Day 1 | Hot oatmeal with sugar and nuts; coffee | Rice (cooked in the hay box) with beans and tuna | Pasta with canned tomato sauce and canned chicken | Bar, canned fruit |
| Day 2 | Pancakes from "just add water" mix or warm tortillas with peanut butter | Lentil or bean soup (hay box) with bouillon and canned vegetables | Hot canned chili with rice and crackers | Nuts, dried fruit |
| Day 3 | Oatmeal with powdered milk and dried fruit | Rice with canned chicken and vegetables (in a single pot) | Instant potato flakes with tuna and corn | Chocolate, bar |
