How much food do I need for 2 weeks?

Plan roughly 2,000 calories per adult per day as a baseline (more for active adults and teens, less for young children), or about 28,000 calories per adult for two weeks, spread across protein, carbohydrates and some fruits and vegetables.

Home › Guides › Emergency food storage

Emergency food storage: what to buy for a 2-week supply

Q: What is the best food to store for emergencies?

Foods your family already eats that need little or no cooking and no refrigeration: canned meats, fish, beans, soups, vegetables and fruit; peanut butter; crackers; oats; rice and pasta; dried fruit and nuts; shelf-stable milk; and comfort foods.

Q: How long does canned food last?

According to USDA guidance, high-acid canned foods like tomatoes and fruit keep best quality for 12 to 18 months, and low-acid canned foods like meat and vegetables for 2 to 5 years, when stored in a cool, dry place. Discard cans that are bulging, leaking, badly dented or rusted.

By the Protocol Survival team · Based on Ready.gov, USDA and university extension guidance · Updated October 9, 2026

Key takeaways

Store what you already eat. Emergency food you never use goes to waste; food you rotate stays fresh.
Plan about 2,000 calories per adult per day — roughly 28,000 calories for two weeks.
Favor foods that need no refrigeration and little or no cooking or water.
Keep it cool, dry and dark, and use the oldest items first.

The best foods for an emergency supply

Protein: canned tuna, chicken, salmon, chili and beans; peanut butter; nuts; protein bars; jerky.
Carbohydrates: crackers, granola, oats, ready-to-eat cereal, rice, pasta, instant potatoes, tortillas.
Fruits & vegetables: canned fruit and vegetables, applesauce cups, dried fruit, 100% juice boxes.
Dairy: shelf-stable (UHT) milk, powdered milk.
Ready meals: canned soups and stews, which also provide liquid.
Extras that matter: salt, sugar, coffee or tea, comfort foods and treats (morale is real), and any special dietary or infant foods.

Remember a manual can opener, and if you plan to cook rice, pasta or dried beans, extra water and a safe way to heat it (an outdoor camp stove or grill — never indoors).

Shelf life chart

Food	Typical best-quality shelf life*	Tip
Low-acid canned goods (meat, vegetables, soups)	2–5 years	Discard bulging, leaking, rusted or deeply dented cans
High-acid canned goods (tomatoes, fruit)	12–18 months	Rotate these first
Peanut butter (unopened)	~6–9 months past purchase; check the date	Natural peanut butter spoils faster
Crackers, cereal, granola	6–12 months	Keep sealed; repackage in airtight containers
Shelf-stable (UHT) milk	About 6–9 months; check the date	Refrigerate after opening
White rice, dried beans, pasta (in original packaging)	1–2 years	Much longer when sealed properly (see below)
White rice, wheat, dried beans in Mylar with oxygen absorbers	Up to 25–30 years	Long-term storage for dry staples

*Best-quality guidance under cool (ideally below about 70°F), dry storage. Higher temperatures shorten shelf life. Follow package dates and "when in doubt, throw it out."

Sample 2-week list for one adult

Multiply by the number of people in your home and adjust for kids, diets and preferences. This list gives roughly 2,000 calories a day without needing refrigeration.

14 cans of protein (tuna, chicken, salmon, chili)
7 cans of soup or stew
2 jars of peanut butter (16 oz)
2 large boxes of crackers + 1 bag of tortillas
2 containers of oats (18 oz) or 2 large boxes of cereal
14 cans or cups of fruit and 10 cans of vegetables
2 lb of nuts or trail mix and 1 lb of dried fruit
14 protein or granola bars
6 quarts of shelf-stable milk
Coffee or tea, salt, sugar, and a few treats

How to store it

Cool, dry and dark: an interior closet or under a bed beats a hot garage or attic.
Off the floor and away from pipes and water heaters (in case of leaks or flooding).
Pest-proof containers for anything in paper or thin plastic.
Long-term dry staples: food-grade buckets with Mylar bags and oxygen absorbers keep rice, wheat and beans for decades.

Rotate so nothing goes to waste

Write the purchase date on each item with a marker.
Put new items at the back and use from the front ("first in, first out").
Check the supply twice a year — the same weekend you rotate your stored water.
Donate food that's close to its date but still good to a local food bank.

Emergency food FAQ

What is the best food to store for emergencies?

Foods your family already eats that need no refrigeration and little or no cooking: canned proteins, soups and vegetables, peanut butter, crackers, oats, dried fruit, nuts and shelf-stable milk.

How long does canned food last?

USDA guidance: high-acid canned foods 12–18 months and low-acid canned foods 2–5 years for best quality, stored cool and dry.

Do I need freeze-dried survival food?

Not to start. Regular groceries you rotate are cheaper and more familiar. Freeze-dried meals are useful for long-term storage and go-bags, but they need water to prepare.

Plan food, water and everything else

Vol 01 covers calorie planning, long-term pantries and Mylar storage. Plus 4 more manuals and an offline app that tracks your pantry and expiration dates. $19 once.

Get the Protocol Survival System

Related guides

Sources: Ready.gov, "Food" (FEMA); USDA Food Safety and Inspection Service, "Shelf-Stable Food Safety"; Utah State University Extension, long-term food storage; USDA Dietary Guidelines for Americans (calorie needs).