How much food do I need for 2 weeks?

For one adult eating 2,000 calories per day, a 2-week supply requires 28,000 calories total. That's roughly 20–25 pounds of combined dry goods, canned goods, and shelf-stable foods. For a family of four, plan for 80,000–100,000 calories.

How much does a 2-week food supply cost?

For one person, a 2-week grocery-store pantry supply costs $50–$100. For a family of four, budget $150–$300 using grocery store staples. Pre-packaged freeze-dried kits designed for 2 weeks run $100–$200 per person but offer longer shelf life.

How should I store a 2-week food supply?

Store in a cool, dark, dry location below 75°F. Use airtight containers — food-grade 5-gallon buckets for bulk dry goods like rice and beans, original sealed cans and packages for everything else. Keep off concrete floors to prevent moisture transfer. Rotate stock every 6–12 months using FIFO (first in, first out).

What is food rotation and why does it matter?

Food rotation means consuming your oldest stored food first and replacing it with fresh stock. This keeps your supply within its best-by dates and ensures you never discover expired food during an emergency. The FIFO method (First In, First Out) is the standard approach — new items go to the back, older items move to the front.

2-Week Emergency Food Supply: What to Store & How

A 2-week food supply is the gold standard for household emergency preparedness. It covers most regional emergencies — extended power outages, winter storms, supply disruptions — without requiring the major investment of a 3-month supply. The good news: for one person, you can do this for $50–$100 using items from any grocery store.

This guide gives you the complete pantry list, storage requirements, and a cost breakdown for multiple budget levels.

The 2-Week Pantry List (Per Person)

This list is calorie-verified and designed for minimal cooking. It provides approximately 2,000 calories/day for one adult over 14 days.

Grains & Carbohydrates

White rice (dry): 7 lbs — approximately 11,500 calories, cooks with water, 25+ year shelf life
Rolled oats: 3 lbs — approximately 5,100 calories, breakfast staple, 5-year shelf life
Pasta: 2 lbs — approximately 3,200 calories, versatile, 2-year shelf life
Crackers / hardtack: 1 lb — approximately 1,900 calories, no-cook option
All-purpose flour: 2 lbs — for simple flatbreads if you have a heat source

Protein

Dried beans (pinto, black, kidney): 3 lbs — approximately 4,700 calories, requires soaking and cooking
Canned beans: 6 cans (15 oz each) — ready to eat, approximately 2,100 calories
Canned tuna or salmon: 7 cans (5 oz each) — approximately 1,000 calories, high protein
Canned chicken: 4 cans (12.5 oz each) — approximately 900 calories
Peanut butter: 1 jar (16 oz) — approximately 2,650 calories, high-fat, excellent calorie density
Canned sardines or mackerel: 4 tins — approximately 600 calories, omega-3 rich

Fats & Oils

Vegetable or coconut oil: 16 oz bottle — approximately 3,500 calories, extends shelf life of cooked dishes
Ghee (clarified butter): optional, longer shelf life than regular butter

Canned Vegetables & Fruit

Canned tomatoes: 4 cans — base for soups, sauces, rice dishes
Canned corn / mixed vegetables: 4 cans — nutrition and variety
Canned fruit: 4 cans — morale boost, vitamins
Tomato paste: 2 small cans — flavoring

Soups & Ready-to-Eat

Canned soup / stew: 8 cans — can be eaten cold, comfort food
Ramen noodles: 14 packages — not nutritionally ideal, but calorie-dense and everyone will eat them

Extras

Sugar: 1 lb
Salt: 1 container
Multivitamins: 30-day supply — critical for nutritional gaps in emergency diet
Coffee / tea / hot cocoa: morale items, important
Honey: 1 jar — natural sweetener, practically indefinite shelf life

Water for 2 Weeks

14 gallons minimum per person. Realistically, this is 56 one-liter bottles or two 7-gallon water storage containers. Options:

WaterBrick containers (3.5 gallon): Stackable, food-grade, portable — 4 per person for 2 weeks
Cases of bottled water: Bulky but easy. Each 24-pack (16.9 oz bottles) is about 3 gallons
WaterBOB bathtub bladder: Fills a standard bathtub with up to 100 gallons of clean water during a warning period

Storage Conditions

Temperature: The Most Important Factor

Store food below 75°F (24°C). Every 10°F increase roughly halves the effective shelf life of most foods. A garage or attic with summer temperatures of 90°F+ will degrade your 2-year crackers into 6-month crackers quickly.

Best storage locations: basement, interior closet on the ground floor, or a dedicated pantry. If you're limited on cool-space, prioritize your long-shelf-life items (rice, beans) in the coolest spot.

Moisture and Pests

Store dry goods in airtight containers. Food-grade 5-gallon buckets with Gamma-Seal lids are the gold standard for bulk rice and beans. Mylar bags with oxygen absorbers inside buckets extend shelf life even further. Keep food off concrete floors — concrete wicks moisture.

Light

Light degrades food quality over time, especially oils and foods stored in non-opaque packaging. A dark pantry or closet is ideal. If storing in a clear container, wrap it in a black garbage bag.

Food Rotation: How to Do It Right

A 2-week supply only works if the food is still edible when you need it. Rotation is the ongoing process of keeping your supply fresh:

FIFO (First In, First Out): When you buy new canned goods, put them at the back. Pull from the front. This ensures you always eat the oldest items first.
Annual review: Once a year, go through your 2-week supply and check best-by dates. Anything expiring in the next 6 months moves to your regular pantry to be used. Replace what you remove.
Integrate with normal cooking: The easiest rotation strategy is cooking from your emergency pantry once or twice a month. Make chili with your stored beans and tomatoes. Replace what you use. Your supply stays fresh without dedicated effort.

Cost Breakdown

Budget Level: ~$50 (Bare Essentials)

Focus on rice, beans, oats, peanut butter, and a dozen canned goods. No extras, no variety. Meets calorie targets with minimal cost. Best for: people building their first supply who want to start now.

Mid Level: ~$100 (Solid Coverage)

Full list above from a grocery store. Mix of canned goods, dry goods, and a few ready-to-eat items. Includes cooking basics (salt, oil, sugar) and multivitamins. Best for: most households wanting well-rounded coverage.

Premium Level: ~$150–$200 (Pre-Packaged Quality)

Supplement grocery store staples with a quality freeze-dried meal kit for variety and taste — especially for stress eating over 14 days. Mountain House or ReadyWise pouch meals make the last week of any extended emergency significantly more comfortable.

Once you have a 2-week supply covered, it's worth understanding what's needed for longer-term storage. See our 3-month food supply guide for the methodology. For calorie math, use our food storage calculator to size everything for your household.

2-Week Emergency Food Supply: What to Store and How