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.
Saturday, December 7 2013 5:36 PM EST2013-12-07 22:36:06 GMT
Police say two men are in custody after a mother and her 7-year-old son were kidnapped while leaving a Walmart.Warrensburg, MO, police said the two men showed a handgun and knife and forced the motherMore >
Two men have been charged after a mother and her 7-year-old son were kidnapped while leaving a Walmart.More >
Saturday, December 7 2013 4:04 PM EST2013-12-07 21:04:08 GMT
A small town came together Friday night to do something that a special little girl will likely never forget. Outside Oak Grove, MO's city hall, the signs of Christmas are up with lights and wreaths everywhere.More >
A small town came together Friday night to do something that a special little girl will likely never forget.More >
Saturday, December 7 2013 12:55 PM EST2013-12-07 17:55:02 GMT
A Missouri State Highway Patrol trooper shot and killed a man he found walking in the middle of the road who claimed he was carrying drugs and a gun. Officials said Saturday about 3 a.m. the trooper stoppedMore >
A Missouri State Highway Patrol trooper shot and killed a man he found walking in the middle of the road who claimed he was carrying drugs and a gun.More >
Friday, December 6 2013 8:26 PM EST2013-12-07 01:26:01 GMT
The extent of a Kansas City police officer's injuries from a fight with an off-duty firefighter became more apparent Friday.Officer Donald Hubbard has been released from the hospital but still needs facialMore >
The extent of a Kansas City police officer's injuries from a fight with an off-duty firefighter became more apparent Friday. The officer suffered serious facial injuries before firing the shots that would take the life of Anthony Bruno who was laid to rest on Friday.More >
Saturday, December 7 2013 2:00 PM EST2013-12-07 19:00:08 GMT
Kansas City police are investigating after a man was found dead inside a home. Friday about 11 p.m., Kansas City Police Department officers were called to Quincy Avenue between 24th and 26th streets onMore >
Kansas City police are investigating after a man was found dead inside a home.More >
Sunday, December 8 2013 9:18 AM EST2013-12-08 14:18:48 GMT
By DAVE SKRETTAAP Sports Writer KANSAS CITY, Kan. (AP) -- One of the participants in the MLS championship game went through a long-term rebuilding project under new ownership, complete with a rebrandingMore >
Aurelien Collin scored the equalizer in the second half of the MLS Cup, then drove home the deciding penalty kick to give Sporting Kansas City a dramatic victory over Real Salt Lake on Saturday night and its first league title since 2000.More >
Saturday, December 7 2013 3:17 PM EST2013-12-07 20:17:00 GMT
Several fires overnight kept firefighters metro-wide busy. The first fire was reported shortly before 1 a.m. at a house on Maggie Lane, just off of North 47th Street in Kansas City, KS. Crews arrivedMore >
Several fires overnight kept firefighters metro-wide busy.More >