Building Your 3 Month Supply

Your 3 month supply should be made up of items your family buys and uses regularly. These are items you can buy at the grocery store and have a shorter shelf life than your long term supply. One method to building up your 3 month supply is to plan a week’s worth of meals (7 breakfasts, 7 lunches, 7 dinners) and then multiply the ingredients needs for those meals by 12. You’ll know exactly what you’ll need to buy to sustain your family for three months of food storage.

Let's Get Started!

1. Make a list of your family's favorite meals (or check out our lists below).

2. Convert your meals into a shelf stable version. You can use this chart to help you convert perishable items into shelf stable ones.

3. Take all the grocery items needed to make those meals and multiply them by 12. This means you will have enough food to make those meals for 12 weeks, or 3 months of food!

7 Breakfast
Nut and Fruit Granola
Cream of Wheat
Golden Honey Corn Cakes
Homestead Pancakes
Oatmeal
Spiced French Toast

Biscuits and Gravy

7 Lunches
Tuna Sandwiches
Peanut Butter and Jelly Sandwiches
Tomato and Spinach Linguine
Chicken Salad Sandwiches
Split Pea Soup
Southwest 6-Can Soup
Sandwich Bread

Creamy, Beany, Tortellini Chowder

7 Dinners
Red Beans and Rice
Moroccan-Spiced Beef and Vegetables
Fish and Chips Casserole
Peanut Butter Chicken and Pasta
Chicken Barely Chili
Shepherd's Pie
Baked Taquitos

Red Beans and Rice

Serves: 6

Start-to-Finish: 30 minutes

Ingredients:

1 ½ cup dry white rice

3 cups water for steaming rice

1 TBSP extra virgin olive oil

1 ½ - 2 cup summer sausage, cut into half circles

1 (8.75-oz) can corn, drained (approx. 1 cup fresh corn)

1 (12.5-oz) can of cooked chicken, drained

1 (15.5-oz) can red kidney beans, drained and rinsed

½ cup water (+½ cup for consistency)

1 tsp garlic powder

1 tsp Kosher salt

½ tsp paprika

2 tsp chili powder

¼ tsp chicken bouillon

½ tsp onion powder

¼ tsp black pepper

¼ tsp smoked paprika

6 TBSP ketchup

Directions:

1. Add dry white rice and 3 cups water to rice cooker and steam until soft and fluffy.

2. Measure out all seasoning. (This recipe goes together fast and you will want them ready!)

3. Cut summer sausage into ½ inch thick half circles.

4. Heat oil in large saucepan.

5. Add sausage to saucepan and brown gently on each side (about 3 minutes).

6. Drain and rinse kidney beans, and drain canned corn and canned chicken.

7. Add ½ cup water, beans, corn, chicken, seasonings, and ketchup into saucepan.

8. Stir together and simmer for 8 minutes, adding more water as needed for a nice
consistency.

9. Serve sausage mixture over steamed rice.

Peanut Butter Chicken with Pasta

Serves: 4

Start-to-Finish: 25 minutes

Ingredients:

6 oz whole grain spaghetti noodles

6 cups water for boiling

1 cup chicken broth (more or less to make the sauce the desired consistency)

1 (12.5-oz) can chicken, drained

½ cup smooth or chunky peanut butter

2 TBSP lemon juice

2 TBSP soy sauce

1 TBSP brown sugar

½ tsp garlic powder

½ tsp onion powder

1 tsp ground ginger

1 cup chow mein noodles, for garnish

1 cup roasted peanuts, for garnish

Optional: red pepper flakes (for added heat)

Optional Fresh Ingredients:

green onions, sliced on bias, for garnish

1 cup chopped red bell pepper

Directions:

1. Cook spaghetti noodles in 6 cups water for 7 minutes, according to package directions.

2. Meanwhile, in a small saucepan combine chicken broth, chicken, peanut butter, lemon juice,
soy sauce, brown sugar, garlic powder, onion powder, and ground ginger.

3. Heat and stir until peanut butter is melted and ingredients are well incorporated.

4. Bring mixture to a boil. Then remove from heat and adjust chicken broth/peanut butter as
necessary to make a sauce with the consistency of honey.

5. To serve, top noodles with peanut butter chicken mixture and sprinkle chow mein noodles
and peanuts over the top.

Fish and Chips Casserole

Serves: 4

Start-to-Finish: 50 minutes

Ingredients:

2 ½ cup dried rigatoni noodles (don’t overdo the quantity of noodles)

6 cup water

1 (10-oz) can cream of chicken soup

½ cup evaporated milk (or 1 (5-oz) can evaporated milk)

1 (6.4-oz) pkg tuna

¼ tsp garlic salt

1 TBSP chopped freeze-dried onions

1 (1-oz) snack bag potato chips, crushed

Optional Fresh Ingredients:

½ cup shredded monterey cheese

1 cup chopped celery

Directions:

1. In a large pot, bring 6 cups water to a boil.

2. Preheat oven to 350°F.

3. When water boils, cook noodles for 13 minutes and drain.

4. In a large casserole dish, combine cream of chicken, evaporated milk, tuna, garlic salt, and freeze-dried onions. If using optional fresh ingredients combine them now as well. If you feel the mixture is too thick you can add up to ½ cup of the cooking water to thin the mixture down.

5. Add noodles, mix well and spread evenly into casserole dish.

6. Top with crushed potato chips.

7. Bake at 350°F for 15 minutes or until the top is golden brown.

Chicken Barley Chili

Serves: (makes 6 ½ cups soup) 4 people

Start-to-Finish: 60 minutes

Ingredients:

1 (14.5-oz) can petite diced tomatoes

1 (8-oz) jar salsa

1 (14.5-oz) can chicken broth

1/2 cup barley

1 1/2 cups water

1/2 TBSP chili powder

1/2 tsp cumin

1/2 (15-oz) can black beans, drained and rinsed

1 (8.75-oz) can corn, undrained

1 (12.5-oz) can cooked chicken, drained

Directions:

1. Combine tomatoes, salsa, broth, barley, water, chili powder, and cumin into a pot.

2. Bring to a boil over high heat, cover, and reduce heat to low.

3. Simmer for 45 minutes, stirring occasionally.

4. Meanwhile, rinse and drain black beans.

5. After 45 minutes, add chicken, black beans, and corn to the chili mixture.
6. Cover and continue cooking for 5-10 minutes or until barley is tender.

Baked Taquitos

Serves: 4 people (makes 16 taquitos)

Start-to-Finish: 45 minutes

Ingredients:

1 TBSP extra-virgin olive oil

½ cup freeze-dried onion flakes

1 cup water, for soaking onions

1 (12-oz) can roast beef, drained

1 (15-oz) can black beans, rinsed and drained

1 tsp garlic powder

¼ tsp kosher salt

¼ tsp cumin

¼ tsp chili powder

1 cup beef broth

18 count 6-inch corn tortillas (packages of tortillas are sold in 18 count and this gives you 2
extras for mistakes)

1 jar salsa, for serving

Optional Fresh Ingredients for Times of Plenty:

⅔ cup shredded monterey jack cheese

Directions:

1. Preheat the oven to 425°F.

2. Line a rimmed baking sheet with parchment paper and generously spray parchment paper
with cooking spray.

3. Mix 1 cup water with ½ cup freeze dried onion flakes and let sit for 5 minutes, drain off
excessive liquid.

4. Drain and rinse canned black beans, and drain canned roast beef.

5. In a frying pan, heat the olive oil over medium heat until shimmering.

6. Add freeze-dried onion and roast beef to the oil, fry for 3 minutes, stirring occasionally.

7. Remove from heat. (The mixture should be dry.)

8. Stir in black beans, garlic powder, salt, cumin, and chili powder. Stir to break up the beans
and the roast a little. Set aside.

9. Meanwhile, in a small pan bring 1 cup beef broth to a boil. Reduce the heat to a simmer.

10. Carefully, using tongs, dip each tortilla into the broth for about 4 seconds or until softened.

11. Immediately remove each tortilla from the broth and fill with about 1 ½ tablespoon or so of
the mixture. (If using cheese, sprinkle in 2 tsp cheese in each taquito.)

12. Roll each taquito up and place, seam-side down, on the prepared baking sheet.  

13. Bake until the taquitos are lightly crisped and golden, about 15 minutes or so.

14. Serve warm with salsa.

Shepherd's Pie

Serves: 6

Start-to-Finish: 50 minutes


Ingredients:

⅓ cup freeze-dried chopped onion (approx. 1 cup fresh chopped onion)

½ cup water 

1 TBSP vegetable oil

1 pint canned ground beef (equals a little more than ½ lb cooked ground beef)

¼ cup Worcestershire Sauce

2 TBSP flour

1 TBSP ketchup

1 pkt brown gravy mix (equals a scant 2 TBSP of seasoning mix)

1 cup water

1 (8.5-oz) can sliced carrots (approx. 1 ¼ cup fresh chopped carrots)

1 (8.75-oz) can corn

1 (8.5-oz) can sweet peas

Mashed Potatoes (recipe below)




Directions:

1. Preheat oven to 375° F.


2. In a bowl, soak freeze-dried onion in ½ water for 5 minutes to soften, drain.


3. Start boiling 4 cups water for mashed potatoes.


4. In a large saucepan heat up 1 TBSP vegetable oil.


5. Add softened onions to pan and cook for 2 minutes, until browning on edges.

6. 
Mix in ground beef, worcestershire sauce, flour, ketchup, brown gravy mix, and water.

7. 
Bring to a boil, reduce heat and simmer for 3 minutes until thickened.


8. Gently stir in carrots, corn, and peas and remove from heat.


9. Spread the beef mixture in an even layer on the bottom of a 9x13 pan.


10. Finish making mashed potatoes according to recipe below.


11.Top the beef mixture with an even layer of prepared mashed potatoes.


12. Bake in preheated oven for 20 minutes, or until potatoes are golden brown.




Mashed Potatoes Recipe

Serves: 3 cups

Start to Finish: 5 minutes


Ingredients:

4 cups boiling water 

1 tsp Kosher salt

¼ cup powdered butter (¼ cup butter)

⅓ cup powdered milk (1 cup milk and -1 cup boiling water)

3 cups potato flakes


Directions:

1. Mix boiling water, salt, powdered milk, and powdered butter until there are no lumps.

2. Add potato flakes and stir gently until just combined. (Do not over mix)

3. Let sit covered for 3 minutes. 
Fluff with fork.

Moroccan-Spiced Beef and Vegetable

Start-to-Finish: 35 minutes

Serves: 6

Ingredients:

1 ½ TBSP olive oil

¼ tsp garlic powder

1 ½ tsp ground cumin

1 ½ tsp ground cinnamon

1 (14.5-oz) can petite diced tomatoes

1 (16-oz) can chickpeas, drained and rinsed

1 TBSP minced dehydrated onion

2 (12-oz) can roast beef, drained

1 can beef broth

½ (14.5-oz) can green beans, drained

1 (8.5-oz) can sliced carrots, drained (1 cup sliced fresh carrots)

1 cup dried apricots, diced

¼ cup raisins

1 tsp Kosher salt

½ tsp fresh cracked black pepper

1 cup dry white rice

2 cup water for steaming rice

Directions:

1. Steam 1 cup dry white rice with 2 cups water in rice cooker.

2. Meanwhile, in a large saucepan, heat oil over medium heat.

3. Add garlic powder, cumin, and cinnamon and cook, stirring, for 30 seconds.

4. Add tomatoes, chickpeas, dehydrated onion, beef, and broth.

5. Bring to a boil.

6. Boil down for 10 minutes then reduce heat to low.

7. Add the green beans, carrots, apricots, raisins, salt, and pepper, mix gently so you don’t
break up the vegetables.

8. Simmer until flavors are blended for 5 minutes.

9. Serve in bowls over steamed white rice.