3 days of food with no cooking

By SGWNI. Checked on 2 November 2026.

For 3 days with no cooking, stock canned food you can eat cold, plus high-calorie food you can eat right from the package: canned beans, chicken, salmon and fruit, peanut butter, crackers, nuts, dried fruit and granola bars. That matches Ready.gov’s food list, which suggests ready-to-eat canned foods, protein or fruit bars, dry cereal, peanut butter and dried fruit, and says to pick what your household will actually eat. Add a manual can opener.

A sample day for one adult

This is about 2,000 calories, with no heat and no refrigerator. It’s an example, so swap in what you like.

Calorie figures are estimates from USDA FoodData Central, for typical package sizes. Check your own labels if you want to be exact.

A 3-day shopping list for a family of four

This covers two adults and two children for 3 days. That’s about 21,600 calories at the planning figures we use, which are 2,000 calories for an adult and 1,600 for a child.

Our food storage calculator has a no-cooking mode that builds a list like this for your household, including vegetarian and gluten-free versions.

Is canned food safe to eat cold?

The FEMA and Red Cross booklet says canned food can be eaten right out of the can. Commercially canned food has already been heated as part of canning. Follow the label if it says otherwise, and check that it’s shelf stable. FSIS says some canned ham and seafood must be kept refrigerated, and these will say “Keep Refrigerated.”

If nobody in your house would eat a cold can of chili or stew, leave it out of this part of your supply and keep it in the regular pantry.

Things to think about

• Opening a can. Ready.gov lists a manual can opener and eating utensils. Pull-tab cans help if anyone has weak hands.
• Leftovers. Ready.gov says to throw away food that’s been at room temperature for two hours or more. With no refrigerator, open what you’ll finish at that meal. Smaller cans help if you live alone.
• Salt and water. The FEMA booklet says to avoid salty food if your water is limited, because it makes you thirsty. Choose unsalted nuts and crackers if you can, and canned food with high liquid content, such as fruit. Keep your gallon per person per day on hand too.
• Allergies. Nuts and peanut butter pack in calories, but swap them if anyone is allergic. Seeds, extra dried fruit and more cans will do the same job, though you’ll need more of them.
• Vegetarian or vegan. Swap the chicken and salmon for chickpeas or kidney beans, which are ready to eat from the can.
• Babies. Ready.gov says to use ready-to-feed formula when possible. Keep formula, diapers and wipes together.
• People who are sick or older. The FEMA booklet says canned juices and soups may help. Think about what they can chew and swallow.

Eat what’s going bad first

If the power goes out, your stored food comes last. The FEMA booklet’s order is:

1. Perishable food from the refrigerator.
2. Food from the freezer.
3. Non-perishable food and staples.

So 3 days of pantry food may last you longer than 3 days. Our power outage food checker can help you decide what to keep. Ready.gov’s rule is the one to remember: when in doubt, throw it out.

If you can cook after all

A camp stove or grill can heat food outdoors. The CDC says never to use a charcoal grill or portable camping stove inside a home, tent or camper, because of carbon monoxide, and never to heat a home with a gas range or oven. Don’t plan your supply around a stove you can’t use safely.

Keeping it fresh

Choose food your household eats anyway, then you can use it and replace it without waste. FSIS suggests keeping canned food somewhere cool and dry. Crackers, granola bars and nuts have shorter lives than cans, so check them first. Once you’ve bought your list, add it to the supplies calculator to see how many days it gives you.