Sensible Prepping UK

Food for 3 days, and a box to keep it in

Be Ready asks for food that doesn't need cooking or a fridge. Normal supermarket food does the job.

Updated

What you need

A tin opener

For any tins that don't have ring-pull lids.

A box to keep it all in

Somewhere you can find in the dark. Under the stairs is fine.

The food list: one adult, 3 days

Supermarket food, no links. For your household, use the calculator.

  • 3 tins Tinned fish or meat (mackerel, sardines, salmon, tuna, chicken)Protein, and oily fish gives omega-3. In olive oil or water, with ring-pull lids. Swap: extra beans or chickpeas.
  • 2 tins Ready-to-eat beans, chickpeas or baked beansProtein and fibre, fine cold. No added salt where you can.
  • 3 tins Tinned veg (sweetcorn, peas, carrots, beetroot)Vitamins and fibre straight from the tin.
  • 2 tins Tinned fruit in juiceIn juice, not syrup.
  • 1 bag Dried fruit (apricots, raisins, prunes)
  • 1 pack Oatcakes or wholegrain crackersLasts months longer than bread.
  • 1 jar Peanut or other nut butterSwap: seed butter for nut allergies.
  • 1 bag Unsalted nuts or seedsSwap: seeds, or more oatcakes, for nut allergies.
  • 1 litre UHT milkSwap: long-life plant milk.
  • 1 box Cereal or instant oats (soak oats in cold milk)
  • 3 bars Cereal bars
  • 1 bar ChocolateMorale counts. Sweden's list has it too.

What makes it healthy

Every day, aim for some protein, some fibre and some fat: fish or beans, veg and fruit, nuts and oatcakes. Choose no-added-salt veg and pulses, fish in water or olive oil, and fruit in juice rather than syrup.

Keeping it fresh

Eat it and replace it every six months. Put a reminder in your phone.

What to look for

  • Ring-pull lids, so a lost tin opener isn't a crisis
  • No-added-salt veg and pulses, fish in water or olive oil, fruit in juice
  • Things your household already eats

What we'd skip

  • Freeze-dried "survival" food. You don't need it for 3 days at home.
  • Heat-up pouches.
  • Bread. It won't last.

Sources