Prep2 week food supply list
Two weeks matches the CDC's goal for stored water, so it's a natural next step after 3 days. Most of it can be food you already eat.
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
- 7 ×Baked beans16 oz can
- 7 ×Tuna in water5 oz can
Vegetables
- 6 ×Diced tomatoes14.5 oz can
- 6 ×Whole kernel corn15 oz can
Fruit
- 3 ×Peaches in juice15 oz can
- 3 ×Pineapple in juice20 oz can
Rice, pasta and grains
- 4 ×White rice2 lb bag
- 10 ×Dried pasta16 oz box
Oil, nuts and peanut butter
- 1 ×Peanut butter16 oz jar
- 3 ×Mixed nuts10 oz can
Milk
- 3 ×Nonfat dry milk9.6 oz box
- 4 ×Shelf-stable milk32 fl oz carton
Sugar and treats
- 2 ×Jam18 oz jar
- 2 ×Cookies13 oz pack
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 2 weeks
Two adults and two children at 7,200 kcal a day is 100,800 kcal. This is the list with cooking.
| Food | Pack | How many |
|---|---|---|
| Baked beans | 16 oz can | 9 |
| Tuna in water | 5 oz can | 9 |
| Chickpeas | 15 oz can | 9 |
| Diced tomatoes | 14.5 oz can | 7 |
| Whole kernel corn | 15 oz can | 7 |
| Sliced carrots | 14.5 oz can | 7 |
| Peaches in juice | 15 oz can | 6 |
| Pineapple in juice | 20 oz can | 6 |
| White rice | 2 lb bag | 6 |
| Dried pasta | 16 oz box | 12 |
| Rolled oats | 42 oz canister | 2 |
| Peanut butter | 16 oz jar | 2 |
| Mixed nuts | 10 oz can | 4 |
| Olive oil | 16.9 oz bottle | 1 |
| Nonfat dry milk | 9.6 oz box | 4 |
| Shelf-stable milk | 32 fl oz carton | 6 |
| Jam | 18 oz jar | 3 |
| Cookies | 13 oz pack | 2 |
| 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 100,800 kcal over 2 weeks.
Why two weeks: the CDC suggests about 2 weeks of water if you can. Federal sites give no figure for food beyond a several-day supply, so this is a goal we've set to match.
Make it two layers. Keep your first 3 days as food that needs no cooking. The rest can be everyday pantry food, because a longer disruption doesn't always mean no power or gas.
In an outage: food in your refrigerator and freezer only stays safe for a limited time. The power outage food checker on this site shows what to keep and what to throw out.
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 for 2 weeks for a family of 4?
At our planning figures, 100,800 kcal. The table on this page shows it as a list, and you can change the household.
Does the government say to store 2 weeks of food?
Ready.gov says at least a several-day supply. The CDC's 2 weeks is about water. So 2 weeks of food is a choice, not an official figure.
How much water do I need for 2 weeks?
The CDC says at least 1 gallon per person per day, so 14 gallons per person. Rice and pasta also need water to cook.
How do I keep it from expiring?
Put new food behind old, use the oldest first, and check dates twice a year.
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.