Prep3 month food supply list
Ninety days of food takes real space and needs a system. The list is only half of it. The other half is rotating it so that nothing goes to waste.
Who's at home?
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Pets aren't counted here, so add their food yourself.
What should it cover?
Your shopping list
Beans, fish and meat
- 30 ×Baked beans16 oz can
- 30 ×Tuna in water5 oz can
- 30 ×Chickpeas15 oz can
Vegetables
- 24 ×Diced tomatoes14.5 oz can
- 24 ×Whole kernel corn15 oz can
- 24 ×Sliced carrots14.5 oz can
Fruit
- 18 ×Peaches in juice15 oz can
- 18 ×Pineapple in juice20 oz can
Rice, pasta and grains
- 21 ×White rice2 lb bag
- 41 ×Dried pasta16 oz box
- 14 ×Rolled oats42 oz canister
Oil, nuts and peanut butter
- 8 ×Peanut butter16 oz jar
- 12 ×Mixed nuts10 oz can
- 5 ×Olive oil16.9 oz bottle
Milk
- 13 ×Nonfat dry milk9.6 oz box
- 22 ×Shelf-stable milk32 fl oz carton
Sugar and treats
- 8 ×Jam18 oz jar
- 5 ×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 3 months
Two adults and two children at 7,200 kcal a day is 648,000 kcal. This is the list with cooking.
| Food | Pack | How many |
|---|---|---|
| Baked beans | 16 oz can | 54 |
| Tuna in water | 5 oz can | 54 |
| Chickpeas | 15 oz can | 54 |
| Diced tomatoes | 14.5 oz can | 44 |
| Whole kernel corn | 15 oz can | 44 |
| Sliced carrots | 14.5 oz can | 44 |
| Peaches in juice | 15 oz can | 33 |
| Pineapple in juice | 20 oz can | 33 |
| White rice | 2 lb bag | 36 |
| Dried pasta | 16 oz box | 73 |
| Rolled oats | 42 oz canister | 27 |
| Peanut butter | 16 oz jar | 13 |
| Mixed nuts | 10 oz can | 20 |
| Olive oil | 16.9 oz bottle | 9 |
| Nonfat dry milk | 9.6 oz box | 24 |
| Shelf-stable milk | 32 fl oz carton | 39 |
| Jam | 18 oz jar | 14 |
| Cookies | 13 oz pack | 11 |
| Granulated sugar | 4 lb bag | 2 |
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 648,000 kcal over 90 days.
Rotate it. At this size you can't leave food and forget it. Eat from the store as part of normal meals, replace what you use, and put new food at the back.
How long things keep. USDA's FoodKeeper gives these times for unopened food in a cool room: canned vegetables, beans and soup 2 to 5 years; canned fruit and tomatoes 12 to 18 months; white rice 2 years; dry pasta 2 years; oatmeal 12 months; shelf-stable milk 6 to 12 months; oil 6 to 12 months. They're quality guides, not safety limits.
Check the cans. USDA says to discard cans that are dented, leaking, bulging or rusted. The CDC adds any that spurt or foam when opened.
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 should be on a 90 day food list?
Mostly dry staples such as rice, pasta and oats, plus cans of beans, fish, vegetables and fruit, and some oil and peanut butter. The table on this page shows amounts for a family of 4.
How do I rotate food storage?
Use the oldest first, as part of normal meals, and put new food at the back. Check dates twice a year.
How long does canned food last?
USDA's FoodKeeper gives 2 to 5 years for low-acid foods such as vegetables, beans and soup, and 12 to 18 months for high-acid foods such as fruit and tomatoes, for quality. Discard cans that are dented, leaking, bulging or rusted.
Is 90 days of food too much?
It's far more than the several-day supply Ready.gov asks for. It only makes sense if you have the space and will eat it.
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.