Two Week Family Meal Plan for Disasters- With FREE Printable

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Two Week Family Meal Plan for Disasters- With FREE Printable

It’s only been one year since we went through a hurricane here on the east coast. We were without power, any form of communication, and the use of bathroom facilities for a week- we were fortunate compared to most.
Banks closed early before the hurricane, store shelves were emptied, gas stations were out of gas and the National Guard closed the bridges coming to our home.
Let me tell you, meal planning was the last thing on my mind.
For this reason, I have made a Two Week Family Meal Plan for Disasters with a FREE Printable.

Two weeks worth of planned family meals you can cook without electricity or refrigeration!

No doubt some of you are saying ‘meal planning is easy, just get a case of spaghetti o’s” or “I live off grid- we live every day without power’, however, not everyone is in the same boat.

In addition, you can use this list meal plan not just for disasters, but any time in your life.

You may think that cooking a big meal will be the last thing on your mind during a disaster, but in all honesty, it was the best part of our days.
The entire family pitched in and it helped us keep our minds off of all the damage and loss we were facing.

What’s Special About This Disaster Meal Plan?

Eating healthy is important to us, why should a disaster be any different?
If your body is accustom to healthy whole foods, how will it react to an influx of processed, chemical laden foods?
The last thing you need during a disaster is to feel bad, or worse yet- a runny tummy! Trust me.

  • Healthy Meals
  • Can Cook Without Electricity
  • Long Shelf Life
  • No Refrigeration Required
  • Variety
  • No-Cook Options

How Much Food Do You Need?

This answer will depend largely on the disaster or emergency you are facing.
Presently, we have only gone one week without access to modern day conveniences so I am doubling our provisions this time.

However, I’ve had family lose everything during a hurricane and they went much longer.

Ideally, if you can plan and stock three months worth for your family, you would be in a very good position. Unfortunately, when a natural disaster is less than a week away from impacting, that vast amount of planning may not be feasible.

Adjust this menu for your families needs. Do you have someone with allergies? Special diets? Take all these factors into consideration when shopping for your disaster preps.

Two Week Disaster Meal Plan Menu

During the first three days of your disaster meal plan, you should eat anything in the fridge you have that may go bad.
After you have eaten fridge items, move to your freezer for things that are starting to thaw.

If you have food in the fridge or freezer that you can eat- that is awesome.
However, this Disaster Menu plan is one that does not require refrigeration.
It can also double as the perfect meal plan if you are moving off grid and do not have a power supply.

When meal prepping, try to only make enough for that meal since there won’t be refrigeration to store leftovers.

Disaster Meal Plan Week One

  1. Breakfast: Cereal and Milk (powdered), Grapes
    Lunch: Veggie Wrap & Chips
    Dinner: Chicken Casserole & Canned Veggie of Choice
    Snack: Popcorn
  2. Breakfast: Oatmeal
    Lunch: Tuna Fish Sandwich w/lettuce, Chips, Fruit of Choice
    Dinner: Chicken Quesadilla, Chips and Salsa
    Snack: Cinnamon Apples
  3. Breakfast: Eggs on English Muffin, Fruit
    Lunch: PB & Honey Sandwich
    Dinner : Chili & Crackers
    Snack: Cantaloupe
  4. Breakfast: Cereal and Powdered Milk
    Lunch: Cantaloupe (left over from previous day), hardboiled egg, 1/2 English Muffin with PB
    Dinner: Loaded Potatoes: Add Chili and Cheese* optional
    Snack: Loaded Banana
  5. Breakfast: Scrambled Eggs, Fruit
    Lunch: Cold Bean Salad (Find the recipe here), Pita Chips
    Dinner: Breakfast For Dinner: Pancakes, Eggs, Fruit of Choice
    Snack: S’mores (find the recipe to make your own healthy marshmallows here)
  6. Breakfast: Grits & Eggs
    Lunch: Sandwich with smoked meats & tomato, fruit of choice
    Dinner: BBQ Chicken Sandwich and French Fries
    Snack: Popcorn
  7. Breakfast: Fruit Salad and Hard Boiled Egg
    Lunch: Cold Bean Salad (Find the recipe here)
    Dinner: Hashbrown Casserole & Canned Vegetable of Choice
    Snack: S’mores (find the recipe to make your own healthy marshmallows here)
  • Disclaimer- Eggs from the store or eggs that have been washed, must be refrigerated. If you do not have farm-fresh eggs, use powdered eggs.

For the Full Two Week Menu Plan, Download This FREE Printable

Two Week Disaster Meal Plan

Two Week Disaster Meal Plan Shopping List

So here’s the stitch, this menu planned is designed around our personal likes. Will you like all the meals I have listed? Probably not.
BUT- I know when disaster is looming, sometimes we have brain fog. Maybe your attention is focused elsewhere? Like boarding up the house or fixing a broken window?

Our Disaster Meal Plan is designed to help take the guess work out of what to do, keep you fed, and offer healthy alternatives to spaghetti o’s and chips ahoy.

Ultimately, you need to plan your meals around your families taste and dietary needs.

Planning for disaster is not cheap, BUT it is better than the alternative.

Two Week Disaster Menu Shopping List, Download This FREE Printable

Two Week Disaster Family Meal Plan Shopping List

Foods That Store Well Without Refrigeration

  • Apples
  • Bananas
  • Oranges/Citrus
  • Potatoes
  • Sweet Potatoes
  • Root Vegetables (store in sand buckets)
  • Winter Squash
  • Pumpkins
  • Tomatoes
  • Garlic (fresh or diced in a jar)
  • Onions
  • Avocados
  • Melons
  • Bread
  • Peaches
  • Pears
  • Plums
  • Nectarines
  • Apricots
  • Peppers
  • Mangos
  • Papayas
  • Kiwi
  • Pineapple
  • Country Ham
  • Beef Jerky
  • Pastrami
  • Smoked Meats
  • Salt-Cured Meats

Cooking Must-Haves

Have you ever been camping? Think of this as one big camping trip!
Most meals will be prepared over an open fire or on a grill.

    • Dutch Oven
    • Cooking Grate (you can use the rack out of your oven in a pinch)
    • Propane
    • Charcoal
    • Lighter
    • Fire Starter
    • Pot Holders
    • Stock Pot
    • Fry Pan
    • Whisk
    • Mixing Spoons
    • Spatulas


NO-Cook Options

If the rain, smoke or weather is preventing you from cooking outside, DO NOT, I repeat, DO NOT attempt to cook on the grill indoors.
There are plenty of meal options from this menu that you can make without the use of a fire.

For example, some of the no-cook options from the menu above are (but not limited to):

For more No-Cook, healthy recipe ideas- search Raw Food Recipes.

Plan Ahead

Ultimately, the further in advance you plan for disaster, the better off you will be.

After the hurricane hit us last year and we were without power for a week, I shared this list of things I wish we had.

Two Week Family Meal Plan for Disasters- With FREE Printable


  1. […] Plan meals you can cook without power  […]

  2. Kathi on March 6, 2018 at 1:35 pm

    This is an excellent list. I’m not good at meal planning at the best of times, and this is a good way to be sure I have enough food in the house “just in case”. Thank you!

    • Amber Bradshaw on March 6, 2018 at 4:14 pm

      Thanks for commenting. I hope you never have to use it, lol

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