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.
Tuesday, March 11 2014 8:26 PM EDT2014-03-12 00:26:17 GMT
Residents of the quiet town of Excelsior Springs are on edge Tuesday after a woman was brutally attacked inside her home Monday.More >
An Excelsior Springs woman fought off a brutal attack and took actions that allowed a passing motorist to come to her aid. Neighbors say police searched the home of a middle schooler in connection with the attack. More >
Monday, March 10 2014 8:05 PM EDT2014-03-11 00:05:11 GMT
A fiery single-car crash claimed the lives of four people from Sedalia.The Missouri Highway Patrol said the wreck happened about 6:30 a.m. Sunday on Route B south of Sacajawea Road.Troopers said a 2007More >
A fiery single-car crash claimed the lives of four people from Sedalia. Grief-stricken family members have placed four crosses in their memory at the crash site. More >
Tuesday, March 11 2014 7:21 PM EDT2014-03-11 23:21:08 GMT
Authorities are investigating after a man's body was found in trash pile at recycling facility on the city's east side.More >
It was a terrible and incredible discovery Tuesday after a man's body was found in a pile of trash. The body was found early in the morning at the recycling center near Winchester Avenue and Raytown Road.More >
Prosecutors are expected to present evidence in the capital murder case against a 28-year-old man accused of killing three adults and a child at an eastern Kansas farm.More >
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