14 days of emergency supplies

Prepper shopping list for families

Two weeks without going shopping, with food you eat anyway: cheap store brands, protein from cans, a little sweet stuff, plus water, a stove, hygiene and a first-aid kit. Pick your number of people and quantities and prices adjust. Print it and tick it off.

People:

	Item	Quantity	approx.
🌾 Staples
☐	Rice white or parboiled	8 kg	€ 11
☐	Pasta	8 kg	€ 11
☐	Rolled oats	4 kg	€ 7
☐	Lentils, beans (dried) red lentils cook in 15 minutes	3 kg	€ 7
☐	Flour flatbread, pancakes	3 kg	€ 3
☐	Cooking oil	3 l	€ 7
☐	Sugar	2 kg	€ 2
☐	Honey keeps practically forever	1 kg	€ 6
☐	Peanut butter (350 g)	3 jars	€ 6
☐	UHT milk	12 l	€ 13
☐	Crispbread, rusks (250 g) bread without baking	6 packs	€ 6
🥫 Canned food
☐	Beans, chickpeas protein	12 cans	€ 8
☐	Tuna, sardines protein	12 cans	€ 12
☐	Stew, goulash can be eaten cold	8 cans	€ 16
☐	Tomatoes, sweetcorn, vegetables	12 cans	€ 9
🍫 Snacks and drinks
☐	Nuts, dried fruit	2 kg	€ 16
☐	Chocolate, cereal bars for morale	1,5 kg	€ 12
☐	Coffee, tea, cocoa	1 pack	€ 12
☐	Salt, stock cubes, spices against monotony	1 pack	€ 8
💧 Water
☐	Bottled water 2 l per person per day, for drinking and cooking	112 l	€ 17
🔥 Cooking and light
☐	Gas canisters (camping stove) ≈ 20 minutes of cooking a day	6 pcs	€ 20
☐	Matches, lighters, tea lights	1 pack	€ 8
☐	Batteries AA/AAA for torch and radio	20 pcs	€ 10
🧻 Hygiene
☐	Toilet paper	24 rolls	€ 8
☐	Bin bags, wet wipes, soap	1 pack	€ 7
💊 Medicine
☐	Ibuprofen, paracetamol	2 packs	€ 6
☐	Electrolyte powder, plasters	1 pack	€ 9
☐	Multivitamins	1 pack	€ 3
☐	Pulse oximeter, thermometer oxygen below 92 % means see a doctor	1 set	€ 30
	Total		€ 290

Prices: Austrian discount store brands, autumn 2026, rounded — expect different prices elsewhere. Calories: about 3,200 kcal per person per day, so with a margin. Water: 2 litres per person per day.

Why this list

Only what you eat anyway. Then the supplies get eaten and replaced in everyday life before they expire: first bought, first eaten.
Calories from rice, pasta, oats and oil are cheap and keep for years. Cans provide the protein, nuts and chocolate the energy and the mood.
Water is the real bottleneck: 2 litres per person per day — for four people and two weeks that is 112 litres.
Cooking without power: a camping stove with gas canisters is enough for about 20 minutes a day. What needs no cooking (crispbread, cans, peanut butter) is the reserve in case the gas runs out too.

Storage

Cool, dry and dark, not directly on a cellar floor. Decant rice, pasta, flour and oats into tightly closing buckets or tins to keep out pantry moths and moisture. Store water where it cannot freeze. Once a month check what expires soon and use that first.

The list in the app

The Prepper app has this list as a template: scaled to your household, with what you already have and what is still missing. It tells you how many days you can last, reminds you before things expire and suggests meals from your supplies. Free, no account, no ads.

Get the app → Handbook: Supplies