In an emergency, having a reliable food supply can make all the difference. Whether you’re facing a natural disaster, economic instability, or a personal crisis, a 3-month food stockpile ensures you and your family stay nourished and secure.
In this guide, we’ll walk you through the steps to build a balanced, long-lasting food supply, recommend essential items, and link to helpful resources from our Survival Library. Let’s get started!
Note: If you’re just starting out, aim for a smaller goal first like having enough emergency food for 72 hours, then a week, then a month before tackling the long-term supply!
Why a 3-Month Food Supply Matters
🍽️ Food Security: Avoid shortages and price spikes during emergencies.
🧠 Peace of Mind: Knowing you’re prepared reduces stress in a crisis.
💪 Health and Energy: Proper nutrition keeps you strong and focused.
Step 1: Calculate Your Needs 🧮
Before you start stocking up, determine how much food you’ll need.
- Daily Calories: Aim for 2,000-2,500 calories per person per day.
- Family Size: Multiply by the number of people in your household.
- Duration: Plan for 90 days (3 months).
Example: For a family of 4, you’ll need approximately 270,000 calories per month (2,250 calories/person/day × 4 people × 30 days).
Step 2: Choose the Right Foods ✅
Focus on non-perishable, nutrient-dense foods that are easy to store and prepare.
1. Staples 🍚
These form the foundation of your food supply.
- Grains: Rice, pasta, oats, and quinoa.
- Legumes: Beans, lentils, and chickpeas.
- Canned Goods: Vegetables, fruits, and meats.
2. Protein Sources 🥫
Protein is essential for energy and muscle maintenance.
- Canned Meats: Tuna, chicken, and spam.
- Dried Meats: Jerky and freeze-dried options.
- Protein Bars: Compact and calorie-dense.
3. Fats and Oils 🥜
Fats provide long-lasting energy.
- Cooking Oils: Olive oil, coconut oil, and vegetable oil.
- Nuts and Seeds: Almonds, peanuts, and sunflower seeds.
4. Comfort Foods ☕
Don’t forget morale boosters!
- Snacks: Crackers, granola bars, and dried fruit.
- Beverages: Coffee, tea, and powdered milk.
Step 3: Store Food Properly 📦
Proper storage ensures your food stays fresh and safe to eat.
1. Use Airtight Containers 🫙
Store grains, legumes, and dried foods in Mylar bags or food-grade buckets with oxygen absorbers. Don’t forget a heat sealer for Mylar bags!
Another option is storing food in Mason Jars using a special jar vacuum sealer, affordable and convenient!
2. Rotate Your Stock 🔄
Use the first-in, first-out (FIFO) method to prevent waste.
- How-to: Place new items at the back and use older items first.
3. Control Temperature and Humidity 🌡️
Store food in a cool, dry place away from sunlight.
Step 4: Plan for Preparation 🍽️
In an emergency, you may not have access to electricity or running water. Plan accordingly.
1. Cooking Methods 🍳
- Portable Stove: A butane stove for indoor/outdoor use.
- Solar Oven: For sunny climates.
- Fire Pit: For outdoor cooking.
2. Water Supply 💧
Store at least 1 gallon of water per person per day for drinking and cooking. Water storage containers can be a good way to meet this goal!
Essential Items for Your 3-Month Food Supply
Here’s a checklist to get you started:
- Grains: 25 lbs of rice, 10 lbs of pasta, 5 lbs of oats per person.
- Legumes: 10 lbs of beans, 5 lbs of lentils per person.
- Canned Goods: 30 cans of vegetables, 20 cans of fruit, 15 cans of meat per person.
- Fats and Oils: 2 gallons of cooking oil, 5 lbs of nuts/seeds per person.
- Comfort Foods: 10 lbs of snacks, 2 lbs of coffee/tea per person.
There are also pre-made emergency food kits, MRE’s (Meal, Ready-to-Eat), freeze-dried meals, and survival ration bars available if you’d rather not individually buy and store everything. This is also a good way to get your “prepper pantry” baseline supply started!
- Augason Farms 30-Day 1-Person Kit: 200 servings, up to 30-year shelf life.
- ReadyWise Variety Bucket: 104 servings, 25-year shelf life.
- MRE Box: 12 pack assorted, approx. 10-year shelf life.
- Mountain House Expedition Bucket: 30 servings, 30-year shelf life.
- Emergency Ration Bars for 72 Hours: 3,600 calories per bar, 5-year shelf life.
🔗 Check out our [Best Emergency Food Guide] for product recommendations.
Recommended Books from Our Survival Library
📖 The Prepper’s Pantry Handbook by Kate Rowinski
This book provides detailed guidance on building and maintaining a long-term food supply. (Read our full review!)
📖 The Encyclopedia of Country Living by Carla Emery
A comprehensive resource for food storage, preservation, and self-sufficiency. (Read our full review!)
Food Supply Playlist
To help you master these techniques, we’ve curated a playlist of beginner-friendly videos:
- Building a 3-Month Food Supply on a Budget
- How to Store Food for Long-Term Survival
- Cooking Without Electricity
- Pre-made food supply kits
▶️ Watch our Emergency Food Supply playlist:
Final Thoughts
A 3-month emergency food supply is a cornerstone of preparedness. By following these steps and equipping yourself with the right knowledge, you’ll be ready to face any crisis with confidence.
🔙 Return to Food & Nutrition -or- Prepping 101 for more beginner-friendly guides.
📚 Explore our Survival Library for in-depth resources on preparedness.
