When starting out as a prepper, building an emergency food stockpile can feel overwhelming. With so many options, it's hard to know where to begin.
Luckily, there's an easy-to-follow essentials list that covers all the basics, without going overboard.
In this post, you'll get a complete beginner's grocery list for stocking up on survival foods that meet all your nutrient needs, store well long-term, and prepare you for any disaster scenario.
You'll discover the smartest food choices in each essential category, like grains, proteins, fruits and vegetables, and more. You'll also learn key storage and equipment tips for keeping your stockpile protected and powered in an emergency.
Introduction to Prepper Essentials and Emergency Preparedness
Prepping refers to preparing for emergencies by stockpiling essential supplies. This allows you to become self-reliant in the event of disasters or infrastructure failures. Having an emergency fund and plan are critical first steps for preppers.
Understanding the Prepper Mindset
Preppers aim to prepare for events like natural disasters, extended power outages, or economic instability. The goal is to have the necessary supplies to survive comfortably for a period of time without electricity, running water, access to stores, etc. This self-reliance provides peace of mind.
The Role of an Emergency Fund in Prepping
Before stockpiling food and supplies, it's wise to build up an emergency cash fund. Experts recommend saving enough to cover 3-6 months of expenses. This savings acts as an insurance policy if you lose your job or income source during a disaster. It also gives you the flexibility to purchase last-minute preps.
Developing an Emergency Plan
An emergency plan details what you will do in different disaster scenarios. It should cover evacuation routes, communication plans, power outage contingencies, shelter-in-place procedures, etc. Having an effective plan makes executing the necessary actions second nature if an emergency strikes.
What foods should I stockpile for prepping?
When building your prepper grocery list, focus on shelf-stable foods that provide protein, nutrients, and calories to sustain you in an emergency. Here are some of the most essential categories to stock up on:
Canned and Dried Goods
Canned meats like tuna, chicken, and salmon are great sources of protein and easy to store. Canned fruits and vegetables, beans, soups, and tomato sauce also make good additions. Opt for low-sodium versions when possible. Don't forget dried goods like pasta, rice, oats, and boxed cereal, which give you carbs and calories.
Water
Having enough drinking water is crucial in an emergency situation. Aim to stockpile at least one gallon per person per day. Store water in food-grade plastic containers and replace it every six months. Consider adding water filtration devices as well.
Dairy and Eggs
Powdered milk, shelf-stable milk boxes, and dried eggs can substitute for perishables. While not as tasty, they still provide protein, calcium, and other nutrients.
Oils and Condiments
Oils, vinegars, sauces, spices, honey, sugar, and salt make stored food more palatable. Make sure to include cooking oil and basic seasonings.
Snacks
Comfort foods like crackers, cookies, nuts, jerky, and candy boost morale in stressful times. Rotate through your supply to ensure freshness.
When stocking up, pay attention to expiration dates, storage instructions, and nutritional content. Create an emergency meal plan and tailor your grocery list to fit your household's unique needs.
What food is good for long-term storage survival?
When building your prepper grocery list for long-term food storage, focus on shelf-stable items that provide nutrients and calories. Here are some of the best options to stock up on:
Rice and Beans
Rice and beans are pantry staples that can last for years when properly stored. Rice is an excellent source of carbs, while beans provide protein, fiber, and other key nutrients. Some good varieties to stock include:
- White rice
- Brown rice
- Black beans
- Kidney beans
- Chickpeas
Make sure to store rice and beans in airtight containers in a cool, dry place. Adding oxygen absorbers can help extend shelf life even further.
Canned and Jarred Foods
Canned foods like vegetables, fruits, soups, and meats can keep for 2-5 years unopened. Once opened, transfer contents to airtight containers and store in the fridge. Some good canned items include:
- Canned tuna, salmon, chicken
- Canned vegetables like carrots, green beans, corn
- Canned fruits like peaches, pears, pineapple
- Soups and stews
- Tomato sauce and pasta sauce
Boxed and Bagged Goods
Many boxed and bagged goods have long shelf lives, including:
- Cereals
- Pasta and rice mixes
- Baking mixes
- Oats
- Dried fruits and nuts
Check expiration dates and store in airtight containers once opened.
With the right storage methods, these shelf-stable foods can sustain you for months or years in an emergency. Make sure to take stock and rotate items as you build your prepper grocery list.
What is in a preppers pantry?
A well-stocked prepper's pantry is essential for emergency preparedness. Having key ingredients and foods on hand will help you survive shortages and weather disruptions. Here's a list of must-have items to include:
Dry Goods
- All-purpose flour
- Baking powder and baking soda
- White rice and brown rice
- Rolled oats
- Noodles
- Pasta sauce
- Canned fruits and vegetables, including low-sodium options
- Canned meats like tuna, salmon, and chicken
- Canned beans and lentils
- Nuts and trail mixes
- Granola bars
Properly stored white flour, rice, oats, pasta, and dry beans can last for years when kept cool and dry. Canned goods also have long shelf lives, but be sure to check expiration dates regularly.
Oils and Fats
Having oils and fats on hand provides flavor and nutrients:
- Cooking oils like canola, vegetable, olive, or coconut
- Butter or ghee
- Lard or bacon grease
Drinks
- Bottled water - the base of any emergency supply
- Powdered milk
- Coffee, tea bags
- Juice boxes
Other
- Sugar, honey, maple syrup
- Salt, spices, seasoning mixes
- Powdered eggs
- Freeze-dried fruits and vegetables
Rotate and replace items as you use them to ensure freshness. Keep an emergency food and water supply that will last several days to weeks.
What do you put in a food stockpile?
When building an emergency food stockpile, there are some key non-perishable foods that every prepper should include. These foods provide nutritional value, have a long shelf-life, and are versatile for a variety of meals.
Canned and Jarred Foods
Canned foods like tuna, salmon, chicken, turkey, vegetables, and fruits are essentials. Opt for low-sodium options when possible. Canned varieties can provide you with essential nutrients when fresh options aren't available.
Whole Grains
Whole grains like oats, barley, quinoa, and brown rice store well. Pair them with canned protein or rehydrated vegetables for nutritious meals. Properly stored white flour also has a lengthy shelf life.
Fats and Oils
Fats are concentrated sources of calories. Oils like olive, coconut, and vegetable oil store for upwards of a year. Peanut butter and other nut butters also supply key calories and vitamins.
Dried and Dehydrated Foods
Dried fruits, herbs, potatoes, eggs, and milk are pantry-stable and rehydrate well when water is available. Jerky, nuts, and seeds are also wise choices.
When stockpiling emergency food, focus on nutrient density, versatility, and your family's needs and tastes. Avoid overly processed items and sugary snacks which lack nutrition. Diversify your supply with a mix of proteins, fruits and vegetables, grains, fats, dairy, etc. Rotate and replace items before expiration.
Building Your Prepper Grocery List
Essential Grains and Properly Stored Flour
When building your prepper pantry, be sure to stock up on essential grains like rice, pasta, oats, and quinoa. These shelf-stable staples will provide calories and nutrients to keep you fueled in an emergency.
When storing flour, keep it in an airtight container in a cool, dry place. Improperly stored flour can grow mold and bacteria. For best quality and longevity, store white flour for up to 1 year and whole wheat flour for up to 6 months. Consider freezing a portion of flour for longer term storage.
Beans and Legumes: Canned Varieties and Nutrients
Beans and legumes like black beans, kidney beans, chickpeas and lentils are packed with plant-based protein. The canned varieties have a long shelf life, making them perfect for your prepper pantry. Rinse canned beans to reduce sodium content.
Canned beans retain their nutritional value fairly well and provide nutrients like fiber, protein, iron, magnesium and potassium. Stock up on a variety so you have different flavors and textures to work with.
Canned Foods and Low-Sodium Options
Canned vegetables, fruits, meats and seafood have shelf lives of at least 2 years. Opt for low-sodium versions when possible. Rinsing canned goods reduces sodium content as well.
Aim for canned goods packed in water or natural juices rather than oils or sugary syrups. Favorites to stock up on include canned tomatoes, pumpkin, tuna, salmon and chicken breast.
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Non-Perishable Dairy and Protein Selections
When stocking your prepper pantry, focus on shelf-stable proteins, fats, and dairy items that don't require refrigeration. These foods have long shelf lives, providing nutrients when access to perishables is limited.
Shelf-Stable Plant-Based Proteins
Nuts, seeds, nut butters, and legumes are excellent sources of plant-based protein with lengthy shelf lives. Consider stocking up on:
- Peanut or almond butter
- Various nuts and trail mixes
- Chia seeds, flaxseeds, hemp seeds
- Canned beans, lentils, chickpeas
- Canned coconut milk and coconut cream
Rotate these items based on expiration date to ensure freshness. Properly stored, most will last 6-12 months past their printed date.
Canned and Dried Meats for Longevity
While fresh meats require refrigeration, canned and dried varieties allow for protein without constant electricity. Useful items include:
- Canned tuna, salmon, chicken, beef
- Canned sardines and mackerel
- Beef and turkey jerky or pemmican
- Canned vegetable-based soups with meat
Canned meats can provide protein, vitamins, and minerals for 1-5 years when stored properly. Jerky and pemmican also last for years.
Long-Lasting Fats and Oils
In addition to protein, dietary fats provide essential calories. Shelf-stable options like:
- Cooking oils (olive, avocado, coconut)
- Nuts and seeds
- Ghee or clarified butter
- Lard or tallow
Vacuum-packed oils and solid fats keep for upwards of a year. Ghee and lard can last unopened at room temperature for several months.
Having non-perishable proteins, fats and dairy items is key for nutritious, long-term food storage. Stock up based on your needs and regularly check expiration dates.
Ensuring Adequate Vitamins and Minerals
Eating a balanced diet with fruits, vegetables, lean proteins, whole grains, and healthy fats is important for getting adequate vitamins and minerals. This becomes especially critical in emergency situations when access to fresh produce may be limited.
Canned and Dried Produce for Nutritional Security
Stocking up on canned and dried versions of produce can help ensure you have nutrients like vitamin C, vitamin A, iron, and fiber. Options like canned tomatoes, beans, carrots, and dried fruit are versatile, non-perishable, and nutrient-dense. Seek low-sodium varieties when possible.
Spices, Seasonings, and Their Benefits
Spices make bland emergency food more palatable while offering protective health benefits. Oregano, turmeric, cinnamon, garlic, and others have antioxidant, anti-inflammatory, and antimicrobial properties. To keep bagged salad greens fresh longer, store opened bags in a plastic container lined with paper towels, which absorbs excess moisture.
Supplementing with Multivitamins
A daily multivitamin can fill nutritional gaps that may arise during shortages. Look for brands with established quality and safety reputations. Consult a doctor before taking supplements long-term.
Hydration and Sweeteners in Your Prepper Pantry
Creating and storing an emergency water supply is critical for survival preparedness. Experts recommend storing at least one gallon of water per person per day. Consider storing bottled water as well as several water filtration methods in case municipal water becomes unavailable or contaminated. Rotate water supplies every 6 months.
Creating and Storing an Emergency Water Supply
You should drink at least a half gallon of water every day. Properly stored water lasts indefinitely, so consider setting aside a 2 week supply for emergencies. Store water in food grade plastic containers and replace every 6 months. Bleach can be used to disinfect water - use 8 drops per gallon and let sit 30 minutes before drinking. Boiling water for 1 minute also eliminates pathogens. Water filters like Lifestraws allow you to drink from lakes, streams or other water sources.
Shelf-Stable Milk and Non-Refrigeration Options
Powdered milk, condensed milk, and evaporated milk are shelf-stable options that provide calcium and other nutrients. Opened powdered milk lasts 6 months, while unopened cans can last 2 years or more. Condensed and evaporated milk last 6-12 months after opening. Consider adding these to your prepper pantry for protein, vitamins and emergency cooking.
Sugars and Sweeteners for Energy and Comfort
Honey, maple syrup, white and brown sugar are shelf-stable sweeteners that provide calories critical in an emergency. Honey lasts indefinitely unopened; once opened it lasts 2 years. Pure maple syrup keeps over a year refrigerated and 6 months in the pantry. White and brown sugar keep 2 years if properly stored in airtight containers. Sweeteners boost morale in stressful situations, so keep some on hand.
Optimizing Food Storage and Safety
Proper storage of stockpiled food is crucial for safety and maintaining freshness during a power outage.
Choosing the Right Location for Food Storage
When stockpiling food, it's important to store items in a cool, dry, and pest-free location to best preserve freshness and prevent spoilage. The optimal location is a basement, pantry, or any area that maintains a temperature between 50 and 70 degrees Fahrenheit. Avoid storing food in garages, attics, or areas exposed to direct sunlight or moisture.
Consider organizing your stockpile with "first in, first out" rotation to use older items before they expire. Label all stored items with purchase dates and check expiration or best-by dates regularly. Properly stored canned goods, white rice, dried beans, pasta, and baking staples like flour or sugar can last years past their printed date if kept in airtight containers.
Protecting Your Food with Mylar Bags and Oxygen Absorbers
Mylar bags provide an airtight barrier to protect dry goods like grains, beans, and more. Oxygen absorbing packets help remove oxygen from sealed Mylar bags or plastic buckets, preventing oxidation that causes food spoilage.
When sealing food in Mylar bags, include an oxygen absorber and gently squeeze out excess air before completely sealing the bag with a hot iron. Then store the bag in a cool, dark space like a basement or pantry. The oxygen absorbers will extend the shelf life for years.
For even better protection, you can store your sealed Mylar bags or food buckets in airtight plastic containers to provide a second barrier against oxygen, moisture, and pests.
Refrigerator and Food Safety: Safe Temperature Management
To keep refrigerated perishables fresh for as long as possible during an extended power outage, limit opening the fridge door. Quickly consume refrigerated items like milk, eggs, meats, and leftovers within the first 1-2 days.
A refrigerator will keep food safely cold for about 4 hours if unopened. An opened full freezer will maintain temperature for approximately 48 hours. Monitoring temperatures with a refrigerator/freezer thermometer allows you to assess food safety.
Bacteria grows rapidly on perishables stored above 40 degrees Fahrenheit. If in doubt, remember the old adage: "When in doubt, throw it out." Discard anything that looks or smells spoiled after a prolonged power outage.
Emergency Equipment and Power Solutions
How to Choose the Right Generator for Your Home
When choosing a generator for your home, there are a few key factors to consider:
- Power Output - Determine what appliances/devices you want to run during an outage. Add up their wattages to determine the necessary power output for your generator. Prioritize essentials like refrigerator, lights, phone chargers.
- Fuel Type - Common fuel types are gas, diesel, propane. Gasoline generators are most common for home use given fuel accessibility. Diesel generators have greater fuel efficiency. Propane generators operate more quietly.
- Portability - Stationary or portable generators? Portable is easier to move around and store, but stationary has larger capacity. Consider a transfer switch to connect a generator to home wiring safely.
- Noise Level - If noise is a concern, look for "inverter generators" or models with a decibel rating under 65dB.
- Budget - Entry-level home generators start around $500. Higher-end whole-house standby generators cost $2,000+. Prioritize essential needs, then set a budget.
Here's the Best Food for Survival to Stockpile in an Emergency
When building an emergency food stockpile, focus on nutrient-dense, non-perishable foods with a long shelf life:
- Rice, beans, lentils - Excellent sources of carbohydrates and plant-based protein. Choose whole grain options when possible.
- Canned vegetables/fruits - Go for low-sodium options. Canned varieties can provide you with essential nutrients when fresh isn't an option.
- Nuts/dried fruits - High in healthy fats, fiber and antioxidants. Prioritize unsalted nuts to better control sodium intake.
- Oats - A versatile whole grain that supports heart health. Properly stored oats can last 30 years.
- Peanut butter - Shelf-stable source of protein and healthy fats.
- Honey - Natural sweetener that never spoils. Has antibacterial properties.
- Hard cheeses - Nutrient-dense and last 3-6 months without refrigeration. Avoid soft cheese varieties.
Focus on creating a balanced stockpile, including all essential food groups. Maintain variety to support nutritional needs long-term.
Conclusion: Prepper Grocery List Essentials and Preparedness Recap
Creating a comprehensive prepper grocery list is an essential first step for beginners looking to build their emergency preparedness. By stocking up on non-perishable foods, water, and other key supplies, you can make sure your family is ready for any emergency situation.
Here are some of the most important items to include on your prepper grocery list:
- Canned goods like beans, vegetables, fruits, meats, and soups. Look for low-sodium options with pull-top lids.
- Bottled water and shelf-stable milk like powdered or evaporated milk.
- Whole grains like rice, pasta, oats, and quinoa that have long shelf lives.
- Trail mixes and granola bars for quick, nourishing snacks.
- Peanut butter, nuts, and dried fruits for protein and nutrients.
- Electrolyte drinks to prevent dehydration.
- First aid kits, flashlights, batteries, duct tape, and other gear.
By sticking to the essentials and buying a little at a time, prepping doesn't have to be expensive or overwhelming for beginners. Focus on usable, nutritious foods and key supplies at first. Then build up your preparedness supplies over time as your budget allows. With a solid grocery list foundation, you'll gain confidence to expand your emergency plan.
