Breakfast: 1/2 Cup Bakery on Main (or other low sugar) granola with 1 cup almond milk or 1 Protein bar with less than 10 grams of sugar
Lunch 1/2 can of tuna (Albacore if possible)/chicken/salmon on two slices Ezekiel bread with lettuce/tomatoes and 1 tbs. olive oil or avocado or 2 Tbs. almond or nut butter with apple slices sandwich on Ezekiel bread. Piece of fresh fruit on side.
Dinner 1/2 Cup quinoa or brown rice (make in advance) mixed with 1/2 cup organic canned beans, any variety, rinse first, with grilled vegetables such as eggplant, zucchini, onions with olive oil, sea salt, and herbs.
Other Snacks: 1/4 Cup unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars
Shopping List (Quantity may vary depending on size of family/member of household; list is by department)
Dried Goods: • 1 bag Bakery on Main granola (any flavor) • 1 container almond milk (unsweetened, any brand) • 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible) • 1 loaf Ezekiel bread (in frozen section) • 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack • 1 container natural almond butter • 1 can organic beans (any variety, mixed or kidney are fine) • 1 can Amy's organic soup (any kind, like a chili or something, low sodium if possible) • 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice • Bag of unsalted mixed nuts • Lara or Kind bars
Condiments: • 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil
Other: • Fridge thermometer • 1 gallon water to show • "Emergence" vitamin packets to boost immunity • Hand sanitizer
Food Safety 101: • Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less • Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out) • To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals • Don't taste food to determine safety. • When in doubt, throw it out. • Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tsp. bleach/1 gallon of water
For more information on emergency food safety ideas, click the following link.
Copyright 2012 WFSB (Meredith Corporation). All rights reserved.
Thursday, April 17 2014 4:43 PM EDT2014-04-17 20:43:50 GMT
Officials with the VA Medical Center in downtown Charleston say a North Charleston man who was initially federally charged with a $525 fine for an $.89 drink refill will instead be given a warning.More >
Officials with the VA Medical Center in downtown Charleston say a North Charleston man who was initially federally charged with a $525 fine for an $.89 drink refill will instead be given a warning. More >
Thursday, April 17 2014 9:05 PM EDT2014-04-18 01:05:03 GMT
A Mount Tabor reservoir that holds Portland's drinking water has been taken offline out of fear that a group of trespassers urinated in it. Five people were seen at Mount Tabor Park around 1 a.m. Wednesday.More >
A Mount Tabor reservoir that holds Portland's drinking water has been taken offline after a teenager urinated in the reservoir. More >
Saturday, April 12 2014 6:07 AM EDT2014-04-12 10:07:09 GMT
An incredible photo snapped Saturday at the iconic Pipeline on Oahu's North Shore is going viral. A mother humpback whale and her calf were cruising just offshore when a set rolled in. J.T. Gray of NorthMore >
An incredible photo snapped Saturday at the iconic Pipeline on Oahu's North Shore is going viral.More >
Thursday, April 17 2014 9:54 PM EDT2014-04-18 01:54:28 GMT
Officials say at least one person is dead following a wreck at the Interstate 70 turnpike Wednesday afternoon.The crash was reported at eastbound I-70 and Interstate 635 about 12:30 p.m.Refresh this pageMore >
Officials say a woman was killed when she jumped from a moving vehicle on Interstate 70 on Wednesday afternoon.More >
Thursday, April 17 2014 12:04 PM EDT2014-04-17 16:04:29 GMT
Kansas City, MO police were called out to a SUV vs semi accident on Thursday morning. The accident occurred before 8:00 a.m. near NW Cookingham Drive and Valley View Road. Injuries are non-life threatening.More >
Missouri Highway Patrol troopers say two children were injured in a serious crash in the Northland Thursday morning.
Thursday, April 17 2014 11:46 PM EDT2014-04-18 03:46:37 GMT
An ailing Miley Cyrus has canceled her concert Tuesday night at Sprint Center.The notice came a matter of hours before she was scheduled to go on stage.A concert promoter tells KCTV5 that Cyrus is in theMore >
An ailing Miley Cyrus remains in a Kansas City hospital and continues to cancel concerts. This comes after she unexpectedly canceled her KC concert.More >
Thursday, April 17 2014 4:04 PM EDT2014-04-17 20:04:27 GMT
Police continue to place a high priority on the investigation of a pattern of recent roadway shootings around the Kansas City metropolitan area, they said in a release Wednesday.The Missouri State HighwayMore >
Police continue to place a high priority on the investigation of a pattern of recent roadway shootings around the Kansas City metropolitan area, they said in a release Wednesday.More >