Breakfast: 1/2 Cup Bakery on Main (or other low sugar) granola with 1 cup almond milk or 1 Protein bar with less than 10 grams of sugar
Lunch 1/2 can of tuna (Albacore if possible)/chicken/salmon on two slices Ezekiel bread with lettuce/tomatoes and 1 tbs. olive oil or avocado or 2 Tbs. almond or nut butter with apple slices sandwich on Ezekiel bread. Piece of fresh fruit on side.
Dinner 1/2 Cup quinoa or brown rice (make in advance) mixed with 1/2 cup organic canned beans, any variety, rinse first, with grilled vegetables such as eggplant, zucchini, onions with olive oil, sea salt, and herbs.
Other Snacks: 1/4 Cup unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars
Shopping List (Quantity may vary depending on size of family/member of household; list is by department)
Dried Goods: • 1 bag Bakery on Main granola (any flavor) • 1 container almond milk (unsweetened, any brand) • 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible) • 1 loaf Ezekiel bread (in frozen section) • 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack • 1 container natural almond butter • 1 can organic beans (any variety, mixed or kidney are fine) • 1 can Amy's organic soup (any kind, like a chili or something, low sodium if possible) • 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice • Bag of unsalted mixed nuts • Lara or Kind bars
Condiments: • 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil
Other: • Fridge thermometer • 1 gallon water to show • "Emergence" vitamin packets to boost immunity • Hand sanitizer
Food Safety 101: • Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less • Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out) • To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals • Don't taste food to determine safety. • When in doubt, throw it out. • Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tsp. bleach/1 gallon of water
For more information on emergency food safety ideas, click the following link.
Copyright 2012 WFSB (Meredith Corporation). All rights reserved.
Tuesday, May 21 2013 10:36 AM EDT2013-05-21 14:36:49 GMT
(RNN) – A day after long track tornadoes devastated Shawnee and Edmond, OK, another round has begun near Oklahoma City.KOCO broadcast a slow rotating cloud that slowly extended down towards the groundMore >
Dozens of people have died after a second day of tornadoes twisted through Oklahoma, this time taking aim at the town of Moore, south of Oklahoma City.More >
Tuesday, May 21 2013 8:18 AM EDT2013-05-21 12:18:32 GMT
A Connecticut foster parent faces 100 days in jail after acknowledging she spanked a 4-year-old girl with a wooden spoon. Jami Littlefield pleaded guilty Monday in Superior Court in Norwich to third-degreeMore >
A Connecticut foster parent faces 100 days in jail after acknowledging she spanked a 4-year-old girl with a wooden spoon.More >
Tuesday, May 21 2013 11:55 AM EDT2013-05-21 15:55:17 GMT
A 18-month old baby was found not breathing at a home in Enfield Monday afternoon.Officers were called to a home on Cottage Green in the Thompsonville section of the city. Investigators found the babyMore >
Enfield police said they were investigating the death of a 19-month-old boy that was reported Monday evening.More >
Tuesday, May 21 2013 2:42 PM EDT2013-05-21 18:42:15 GMT
Residents in tornado-stricken Moore, OK, await news on missing love ones Tuesday, a day after a massive tornado devastated the city, killing at least 51. Rescuers worked all night, with particular attentionMore >
The tornado, with winds up to 200 mph, cut a 20-mile stretch as wide as two miles through the Oklahoma City metro area. The medical examiner's office reported 24 people died, including nine children. More >
Monday, May 20 2013 11:48 PM EDT2013-05-21 03:48:15 GMT
A woman has been arrested after she allegedly locked her four young daughters out of their home for days at a time.A witness told police that the four girls, ages 7, 5, 3 and 1, had been in the same dirtyMore >
A woman has been arrested after she allegedly locked her four young daughters out of their home for days at a time.More >
Tuesday, May 21 2013 9:04 AM EDT2013-05-21 13:04:57 GMT
Connecticut's state police bomb squad is an elite unit with each member surviving a rigorous selection process only to be thrust back into the path of potential danger.One of those dangers involves hazardousMore >
Connecticut's state police bomb squad is an elite unit with each member surviving a rigorous selection process only to be thrust back into the path of potential danger.More >
Monday, May 20 2013 7:12 PM EDT2013-05-20 23:12:34 GMT
Wallingford police are looking into three college-aged girls who are going door to door looking to make more than just a sale, they're looking for a place to stay.Neighbors from East Side Drive, MeadowMore >
Wallingford police are looking into three college-aged girls who are going door-to-door looking to make more than just a sale, they're looking for a place to stay.More >
Tuesday, May 21 2013 5:13 AM EDT2013-05-21 09:13:02 GMT
Happy Saturday, Rain is on its way – as expected – but it will not hamper the entire weekend. Early this morning, there will be low clouds, fog and drizzle in many parts of Connecticut. This will haveMore >
Monday, May 20 2013 5:12 PM EDT2013-05-20 21:12:47 GMT
Jermaine Richards was arrested in connection with the death of Alyssiah Wiley.
A Bridgeport man faces murder and kidnapping charges in the death of an Eastern Connecticut State University who disappeared in April. Thirty-year-old Jermaine Richards was scheduled to make his firstMore >
The search for a missing college student has turned into a search for justice after 30-year-old Jermaine Richards was arrested in connection with the death of Alyssiah Wiley.More >