Survival Food List – A Beginner’s Shopping List to Store 30 Days of Food

survival food list

In today’s post we will be going over a basic survival food list that anyone can use to immediately stockpile 30 days’ worth of food. The intent is to simplify the beginning stages of storing food and to get you to a minimum of 30 days of stored food as quickly and as cost-effectively as possible.

A lot of new preppers look at those big cases of Mountain House or Wise food and think that this is the best way to store food. Although prepared foods like this absolutely have a place in your overall food storage, you should not be relying completely on these foods to make up your entire stockpile.

Your food storage should be just as balanced as your daily food intake already is, if you wouldn’t eat Mountain House every day of the week now, why would that change in a long-term disaster scenario? Many new preppers also experience “sticker-shock” when looking at the prices of these foods. Often times this leads to newer preppers taking far too long to even get to 30 days of stored food, which is the bare minimum everyone should have on hand, right now, no matter what.

The survival food list we’ve complied below is a cost effective way for a new prepper, or someone rebuilding their stockpile from scratch to make 1 simple trip to the grocery store and walk out with 30 days of long-term storable food that will last for years to come for a fraction of the cost of 30 days of freeze-dried prepared meals.

This list is developed based for a typical family of 4 with an average daily calorie count of about 2000 calories per day.


  • 5 pounds of wheat flour – Flour can be used to make literally hundreds of different foods including bread, pasta, tortillas, pie crusts, biscuits and desserts. Flour can also be used to thicken soups and sauces. Be sure to keep in mind any wheat or gluten allergies you might have in your family.Good alternatives for wheat flour would be corn meal, buckwheat or quinoa. We suggest wheat flour above white flour simply because wheat flour contains more fiber and nutrients than white flour, which gives you more bang for your buck.
  • 10 pounds of brown rice – Rice has been the staple food source in many areas of the world for centuries. It takes on other flavors very easily and is a great carbohydrate addition to most meals.Brown rice is suggested over white for the same reason as wheat flour. Brown rice still has the rice hull attached which is packed with protein, fiber and other nutrients. It does take a little more care when cooking but once you get the hang of it, brown rice actually tastes much better than white.
  • 100 (8oz. cans) of canned vegetables – It is important to have a well-balanced diet within your stored foods. You can’t live off of rice and beans alone. Canned vegetables do have a slightly lower nutrient value than fresh, but they store very well. Pick out a good variety of canned vegetables but make sure that you’re picking ones that you actually like and keep in mind how you are going to prepare them and what flavorings you will add to them.
  • 5 pounds of pasta – Pasta is another great carbohydrate that takes on other flavors very well, stores essentially forever if done correctly and packs a lot of calories.
  • 5 (26oz. jars) of pasta sauce – Pick out a good variety of different sauces but pay attention to the expiration dates on them. Most sauces can store unopened for several years, however some types of organic sauces do expire much quicker. Pasta sauce is also very versatile and can be used with various vegetables and carbohydrates.
  • 10 pounds of beans – It wouldn’t be a survival food list without beans! There are hundreds of varieties of dried beans that are great for long-term storage. Be sure to experiment with different varieties to find the kinds that you like. Also keep in mind that beans do require a significant amount of water to hydrate and cook.
  • 3 large jars of peanut butter – Peanut butter is a great survival food because it stores for a very long time, is fairly resistant to temperature changes and is a great source of protein and fat. Just make sure to keep in mind any possible nut allergies. An allergic reaction in a survival scenario could be a death sentence.
  • 2 (8oz jars) of yeast – Yeast is extremely versatile. It can make anything from breads to alcohol. If you have never worked with yeast before, buy 2 jars and do some experimenting.
  • 3 boxes of baking powder and baking soda – These are important ingredients in baking and open up a whole new set of foods that you can make.
  • 5 pounds of sugar – Sugar is just one of those staples that is necessary when making foods from scratch and is the easiest flavoring ingredient you can use. White sugar stores much better than brown, as brown. Brown sugar goes bad quicker and will turn solid quickly.
  • 100 cans of canned meats – In a survival situation protein should be your biggest concern. Protein fills you up faster, keeps you full longer, typically has the highest calorie count and gives you the most long-term energy. Be sure to try out as many canned meats as you can for both variety and preference.
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  1. Shareen Mioskowski

    Thank you for this post!! It will come in handy, as I myself am a begging prepper. Exactly what you had mentioned in this post is how I felt (and still feel) when I look at freeze dried foods for storage and it has slowed me down quite a bit. I now can look forward to stocking up sooner with more affordable foods while I save for the higher priced storage foods.

  2. Na

    You forgot to mention the following items:

    Rice-A-Roni (Wal-Mart has it for $1 a box)
    Pre-sweetened Koolaid
    Mac & Cheese (the kind with the powdered cheese not the real cheese)
    Ramen Soup
    Seasoning packets

  3. Connie

    Real food only. I like it! Why is honey not on the list? It have a shelf life of thousands of years!. Spices, salt, pepper, maybe Tobasco sauce or something like that? No way to keep dairy, but there are some nut or rice milks that don’t required cold storage.

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