The Blackout
Kitchen
Home A three-day emergency food list for the UK
The Blackout Kitchen / practical food for real households

A three-day emergency food list for the UK

For four people, start with the quantities below, then adjust for appetite and household needs. This is a worked food plan, not a nutrition prescription.

Direct answer: Use ready-to-eat, shelf-stable foods for nine meals over three days. This UK basket matches the source no-cook menu.

This is a practical shopping solution, separate from our explanation of the official Be Ready checklist.

Worked three-day menu

DayBreakfastLunchDinner
Day 1PB and jam wrapsTuna and corn wrapsSmoky bean nachos
Day 2PB and jam wrapsMediterranean chickpea bowlsBBQ black bean rice bowls
Day 3PB and jam wrapsCoronation chickpea wrapsSatay chickpea rice bowls

Quantities below cover 4 people. They scale from the four-person manuscript basket, rounding whole packs where specified. Cooking times do not scale linearly; equipment may require batches.

Shopping list by category

Wraps and crunch

  • 40 medium ambient tortillas (about 1.6 kg)
  • 120 g oat cereal
  • 300 g tortilla chips
  • 600 g crackers total, including the extra snack pool

Protein and grains

  • 6 × 400 g chickpea cans (about 1.44 kg drained)
  • 4 × 400 g black or kidney bean cans (about 960 g drained)
  • 320 g drained tuna
  • 4 × 250 g cooked rice pouches, explicitly labelled ready to eat cold

Produce

  • 900 g drained sweetcorn
  • 300 g drained roasted peppers
  • 100 g olives

Produce and snacks

  • 24 × 100 g fruit cups, including the extra snack pool

Spreads and seasoning

  • 640 g peanut butter
  • 240 g jam
  • 300 g salsa in small packs
  • 80 g BBQ sauce
  • 60 g mango chutney
  • 165 ml oil
  • 60 ml vinegar
  • 30 ml soy sauce
  • 15 g mustard
  • 15 ml lemon juice
  • 1 tbsp sugar
  • 2 tsp mild curry powder
  • 2 tsp smoked paprika
  • 1 tsp dill
  • 1 tsp oregano
  • Black pepper to taste

Snacks

  • 300 g tolerated nuts or seeds
  • 200 g chocolate or biscuits
Drained weight is not gross pack weight. A source 400 g can gives about 240 g drained beans, but brands differ. A US 15 oz can is about 425 g gross; match the drained amount on its label. Include a manual can opener.

What is ready to eat?

Follow pack directions: some shelf-stable foods require cooking. Rice used cold must explicitly be labelled ready to eat cold. Pasta and flour dishes need safe heat. A BBQ or camping stove must never be used indoors, in a garage, tent or enclosed shelter.

Small packs, storage and swaps

Choose meal-sized packs when an opened product would need refrigeration. Shelf-stable describes unopened storage, not storage after opening. Check every ingredient and allergen label; do not assume a substitution is suitable for everyone.

No-cook menu and basket · Adjust meals, owned supplies and water · Official UK checklist explained

Official sources

UK Be Ready household checklist ↗UK campaign announcement ↗US emergency supplies — Ready.gov ↗US emergency food — USDA FSIS ↗US emergency water — CDC ↗EU preparedness strategy ↗UK FSA (GOV.UK): food safety in a power cut ↗FDA: food and water safety during power outages ↗CDC: drinking-water advisories explained ↗

Source links and principal guidance claims checked 2 November 2026. Consult current local advice. The Blackout Kitchen is independent and is not endorsed by these organisations.

Explore the cookbook