Prep3 day emergency food list
A 3 day supply is a good first goal. This list needs no refrigerator, no cooking and no extra water, so it works in a power outage or if you have to leave.
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
- 3 ×Baked beans16 oz can
Vegetables and soup
- 2 ×Whole kernel corn15 oz can
Fruit
- 2 ×Peaches in juice15 oz can
Crackers, bars and crispbread
- 3 ×Saltine crackers16 oz box
Nuts, peanut butter and dried fruit
- 1 ×Peanut butter16 oz jar
Milk
- 1 ×Shelf-stable milk32 fl oz carton
Treats
- 2 ×Milk chocolate4 oz bar
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 3 days
Two adults and two children at 7,200 kcal a day is 21,600 kcal. This is the no-cooking list.
| Food | Pack | How many |
|---|---|---|
| Baked beans | 16 oz can | 3 |
| Tuna in water | 5 oz can | 3 |
| Whole kernel corn | 15 oz can | 2 |
| Chunky vegetable soup | 19 oz can | 2 |
| Peaches in juice | 15 oz can | 2 |
| Pineapple in juice | 20 oz can | 2 |
| Saltine crackers | 16 oz box | 2 |
| Granola bars | 8.9 oz box | 3 |
| Peanut butter | 16 oz jar | 1 |
| Mixed nuts | 10 oz can | 2 |
| Shelf-stable milk | 32 fl oz carton | 2 |
| Milk chocolate | 4 oz bar | 3 |
| Cookies | 13 oz pack | 1 |
From preppantry.app. Checked 2 November 2026. Independent tool, not official advice.
How it works
Ready.gov says to keep at least a several-day supply of non-perishable food, and to stock items that don't need refrigeration, cooking, water or special preparation. It no longer names a number of days, so 3 days here is a starting point, and it's also the CDC's minimum for water.
Two adults and two children need 7,200 kcal a day at our planning figures, or 21,600 kcal in all.
Don't forget a manual can opener. Ready.gov lists one in its basic kit.
Include comfort food. Ready.gov suggests comfort foods along with high-energy ones. It also says to remember any special dietary needs.
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
What food do I need for a 72 hour kit?
Food that doesn't need refrigeration, cooking or water. Ready.gov suggests canned meats, fruits and vegetables, protein bars, dry cereal, peanut butter, dried fruit and shelf-stable milk.
How many calories is 3 days of food?
For one adult at 2,000 kcal a day, 6,000 kcal. For a family of 4 at our planning figures, 21,600 kcal.
Should a go bag have 3 days of food?
A go bag needs food that's light to carry, so cans aren't ideal. This list is for staying at home. The go bag checklist covers what to take with you.
Can you eat canned food without heating it?
Yes, most canned food is already cooked. This list only uses food we've marked as fine to eat as it comes or cold.
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.