Prep30 day food supply list
At a month, the question changes from what to buy to where to put it and how to use it up. This list shows the scale, and you can change it for your household.
Who's at home?
Saved in this browser for the other tools.
Pets aren't counted here, so add their food yourself.
What should it cover?
Your shopping list
Beans, fish and meat
- 10 ×Baked beans16 oz can
- 10 ×Tuna in water5 oz can
- 10 ×Chickpeas15 oz can
Vegetables
- 8 ×Diced tomatoes14.5 oz can
- 8 ×Whole kernel corn15 oz can
- 8 ×Sliced carrots14.5 oz can
Fruit
- 6 ×Peaches in juice15 oz can
- 6 ×Pineapple in juice20 oz can
Rice, pasta and grains
- 7 ×White rice2 lb bag
- 14 ×Dried pasta16 oz box
- 3 ×Rolled oats42 oz canister
Oil, nuts and peanut butter
- 3 ×Peanut butter16 oz jar
- 4 ×Mixed nuts10 oz can
- 2 ×Olive oil16.9 oz bottle
Milk
- 5 ×Nonfat dry milk9.6 oz box
- 8 ×Shelf-stable milk32 fl oz carton
Sugar and treats
- 3 ×Jam18 oz jar
- 1 ×Cookies13 oz pack
- 1 ×Granulated sugar4 lb bag
Rice, pasta and lentils need water and a way to cook them, which isn't counted here. Cans of beans, fish and vegetables can be eaten cold if you have to.
Example: a family of 4 for 1 month
Two adults and two children at 7,200 kcal a day is 216,000 kcal. This is the list with cooking.
| Food | Pack | How many |
|---|---|---|
| Baked beans | 16 oz can | 18 |
| Tuna in water | 5 oz can | 18 |
| Chickpeas | 15 oz can | 18 |
| Diced tomatoes | 14.5 oz can | 15 |
| Whole kernel corn | 15 oz can | 15 |
| Sliced carrots | 14.5 oz can | 15 |
| Peaches in juice | 15 oz can | 11 |
| Pineapple in juice | 20 oz can | 11 |
| White rice | 2 lb bag | 13 |
| Dried pasta | 16 oz box | 25 |
| Rolled oats | 42 oz canister | 7 |
| Peanut butter | 16 oz jar | 5 |
| Mixed nuts | 10 oz can | 7 |
| Olive oil | 16.9 oz bottle | 3 |
| Nonfat dry milk | 9.6 oz box | 7 |
| Shelf-stable milk | 32 fl oz carton | 13 |
| Jam | 18 oz jar | 5 |
| Cookies | 13 oz pack | 4 |
| Granulated sugar | 4 lb bag | 1 |
From preppantry.app. Checked 2 November 2026. Independent tool, not official advice.
How it works
Two adults and two children need 7,200 kcal a day at our planning figures, or 216,000 kcal over 30 days.
This goes well beyond federal advice, which is a several-day supply. It only makes sense as an extended pantry.
Use what you store. A month of food works best when it's food you eat. Put new cans behind old ones so the oldest gets used first.
Expiration dates: most dates on shelf-stable food in the US are about quality, not safety. USDA says canned items will be safe well past the date as long as the can shows no dents, rust or swelling.
The list has two parts. Cans of beans, fish, vegetables and fruit are set per person, so meals have some variety. Staples such as rice, pasta and peanut butter make up the remaining calories. That mix is our own. It isn't official, and it isn't a diet plan.
Pack sizes are typical ones we chose, and calories come from USDA FoodData Central, so your labels will differ a little. We round up to whole packs, so the list comes to slightly more than the target.
Common questions
How much food does one person need for a month?
At the app's planning figure of 2,000 kcal a day, an adult needs 60,000 kcal. Set the household to one adult and the list will show it.
Where should I keep a month of food?
Somewhere cool and dry. USDA's storage times assume a cool room, so avoid a hot garage or attic.
Should I buy it all at once?
No. Adding a little to each grocery trip spreads the cost and lets you see what your household really eats.
Does it need to be special long-life food?
No. Ordinary cans and dry food are fine, and you're more likely to eat them.
Sources
- Ready.gov: food (last updated 12 March 2026)
- Ready.gov: build a kit
- Dietary Guidelines for Americans 2025–2030 (refers to 2,000 kcal)
- USDA FoodData Central (energy per 100 g)
- USDA FoodKeeper data (storage times)
- USDA FSIS: shelf-stable food
Checked on 2 November 2026. This is an independent tool and not official advice. See sources and method.