When life throws unexpected challenges your way, whether it’s a natural disaster, power outage, or just a rough week, having a plan for easy, nutritious meals can make all the difference.
Preparedness is more than just stockpiling—it’s about maintaining comfort and nourishment in tough times. The best part? You don’t need gourmet ingredients or complicated recipes to keep your family fed and happy. Here are simple, budget-friendly preparedness recipes that are sure to keep bellies full and spirits high.
1. DIY Bone Broth: The Base for Many Meals
Why It Works: Bone broth is rich in nutrients, easy to make, and can be used as the foundation for soups, stews, and even a warming drink. Plus, it’s an excellent way to use leftovers.
How to Make It:
– Gather leftover bones from cooked meat (chicken, beef, or pork).
– Add water, a splash of vinegar (to help extract the nutrients), and any vegetable scraps you have (carrot tops, sweet potato, onion peels, celery ends).
– Simmer on low for 8-12 hours. The longer it simmers, the more flavor and nutrients you’ll get.
– Strain and store in jars. Freeze for longer-term storage or can it if you’re experienced with pressure canning.
Use It For:
– A base for soups like chicken noodle or vegetable stew.
– Cooking grains like rice or quinoa to give them extra flavor.
– Sipping on its own as a nutrient-dense snack.
Shelby Dart, owner of Prep2Survive strives to save money while providing nutrient dense foods for her family. She’s been making bone broth for years and makes a whole chicken each week. After the meal, she adds all the bones, left over veggies to a pot/crockpot to simmer overnight. She says to break the bones a bit before adding to the pan to ensure the marrow gets extracted during the process for added nutrition. In the morning, she adds the broth to freezer safe containers like these, or she cans the broth to add to her preparedness stockpile.
2. Top Ramen with Freeze-Dried Veggies
Why It Works: Ramen is inexpensive and quick to prepare, but by adding freeze-dried vegetables, you can boost the nutrition and make it feel more like a full meal.
Ingredients:
– 1 pack of instant ramen (choose a lower sodium option if available).
– ½ cup freeze-dried vegetables (peas, carrots, spinach).
– Optional: add canned meat like tuna, chicken, or sardines for protein.
Directions:
1. Cook the ramen according to package instructions, but leave out the flavor packet to reduce sodium.
2. Rehydrate the freeze-dried veggies by adding them to the pot while the ramen cooks.
3. Stir in your canned meat if using, and season with salt, pepper, or other spices from your pantry.
Why It’s Great: This recipe is comforting, filling, and easy to prepare with shelf-stable ingredients.
Freeze dry your own vegetables and meats…..saves you so much money.
3. Oatmeal with Dried Fruit and Nuts
Why It Works: Oatmeal is inexpensive, filling, and provides sustained energy. By adding dried fruit and nuts, you can make it more nutritious and flavorful.
Ingredients:
– 1 cup oats
– 2 cups water or powdered milk mixed with water
– ¼ cup dried fruit (bananas, raisins, cranberries, or apricots)
– ¼ cup nuts or seeds (almonds, sunflower seeds, or peanuts)
– Optional: honey, cinnamon, or peanut butter for extra flavor
Directions:
1. Bring the water or milk to a boil.
2. Add oats and cook on low heat, stirring frequently.
3. Stir in dried fruit and nuts as the oatmeal cooks.
4. Add honey, cinnamon, or peanut butter for a boost of flavor and sweetness.
Why It’s Great: This recipe is adaptable, easy to store, and can be made in bulk. Oatmeal is a hearty way to start the day or even serve as a satisfying snack or dinner during tough times.
Turn these into breakfast bars – then FREEZE them for a Grab n Go item.
Here’s your ingredients:
4. Canned Bean and Rice Bowls
Why It Works: Beans and rice are a classic prepper staple. They are inexpensive, have a long shelf life, and together provide a complete protein. You can easily spice them up with a few pantry seasonings.
Ingredients:
– 1 can of beans (black beans, pinto beans, or kidney beans).
– 1 cup of rice (instant rice works great for quick preparation).
– 1 cup of broth or water.
– Seasonings: salt, pepper, garlic powder, cumin, or any spices you like.
– Optional: canned corn, salsa, or freeze-dried veggies.
Directions:
1. Cook the rice according to the package instructions, using water or broth for extra flavor.
2. Drain and rinse the canned beans, then heat them in a small pot.
3. Mix the beans with the cooked rice, and season to taste with spices.
4. Add optional extras like canned corn or salsa for more texture and flavor.
Why It’s Great: This meal is simple but hearty, and it’s made entirely from shelf-stable ingredients that you can store for months (or even years).
Grab that canning system we already talked about, and can the beans! You can make a ginormous pot of beans VERY inexpensive. Freeze in portions or can them. A very inexpensive way to stockpile and be ready for this meal.
5. Homemade Energy Bars – Just like the oatmeal bars we already talked about.
Why It Works: Energy bars are perfect for a quick snack or breakfast on the go, and making them at home means you can control the ingredients and save money.
Ingredients:
– 2 cups oats
– 1 cup peanut butter or another nut butter
– ½ cup honey or maple syrup
– ¼ cup dried fruit (raisins, cranberries, or dates)
– ¼ cup seeds (chia, sunflower, or flaxseeds)
– Optional: chocolate chips, coconut flakes, or a sprinkle of salt
Directions:
1. Mix oats, nut butter, and honey in a large bowl until well combined.
2. Stir in dried fruit, seeds, and any optional ingredients.
3. Press the mixture into a greased baking dish or tray.
4. Chill in the fridge for 2-3 hours until firm, then cut into bars.
Why It’s Great: These bars are packed with energy-boosting ingredients and can be stored for several weeks in the fridge or freezer for longer periods.
6. Canned Tuna and Crackers
Why It Works: Tuna is a great source of protein and healthy fats, and it pairs perfectly with shelf-stable crackers for a no-cook, easy meal.
Ingredients:
– 1 can of tuna (or other canned fish like salmon or sardines, canned chicken works too).
– Crackers or bread (try whole wheat for more fiber).
– Optional: a squeeze of lemon, salt, pepper, or herbs for extra flavor.
Directions:
1. Drain the tuna and place it in a bowl.
2. Add any optional seasonings you like (lemon juice, salt, pepper).
3. Serve with crackers or bread for a quick and easy meal.
Why It’s Great: This recipe is as simple as it gets, and both tuna and crackers are easy to store for long periods.
Preparedness is About More Than Just Food
While it’s important to have nutritious meals during emergencies, it’s also about keeping morale high. Familiar, comforting foods can make a world of difference when things feel uncertain. These simple preparedness recipes are designed to be easy, cost-effective, and made with ingredients that are easy to store for long periods.
By preparing meals that are filling, nutritious, and comforting, you can ensure that full bellies lead to happy attitudes, no matter what comes your way. With a little foresight and planning, you’ll be ready for anything!
We’d love to hear your recipe ideas? You can email them to HQ@Prep2SurviveOfficial.com.
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