**Grocery stores carry 3 days of inventory.** During COVID-19, that dropped to less than 24 hours. If trucks stopped running tomorrow, most Americans would run out of food within a week. You can build a complete 30-day food supply for one person with a single $50 shopping trip.
30-Day Food Storage for Under $50: A Complete Shopping List
Building a one-month emergency food supply can feel like a daunting and expensive task. Many pre-packaged emergency food kits cost hundreds of dollars, putting them out of reach for many families. But what if you could build a complete 30-day food supply for one person for under $50?
With a smart, targeted approach focused on calorie density and shelf-stable basics, it is entirely possible. This guide will provide a complete shopping list and strategy to build a practical, budget-friendly 30-day emergency food supply.
The Strategy: Calorie-Dense and Shelf-Stable
The key to building a food supply on a tight budget is to focus on foods that provide the most calories and nutrition for the lowest cost. This means prioritizing shelf-stable staples that can be purchased cheaply in bulk. [1]
Our goal is to provide approximately 1,500-1,800 calories per day, which is a sustainable amount for a sedentary adult in an emergency situation. This plan focuses on simple, easy-to-prepare meals that require minimal cooking.
The $50 Shopping List
This shopping list is based on average prices at a budget-friendly grocery store like Aldi, Walmart, or a local discount grocer. Prices may vary based on your location and current sales. [2]
| Item | Quantity | Est. Calories | Est. Cost |
|---|---|---|---|
| Grains | |||
| White Rice | 10 lbs | 16,000 | $8.00 |
| Pasta (Spaghetti) | 2 lbs | 3,200 | $2.50 |
| Rolled Oats | 42 oz (1 large canister) | 4,500 | $4.00 |
| Proteins | |||
| Dried Pinto Beans | 5 lbs | 7,700 | $6.00 |
| Peanut Butter | 40 oz (1 large jar) | 6,800 | $5.00 |
| Canned Tuna/Chicken | 4 cans (5 oz each) | 600 | $4.00 |
| Fruits & Vegetables | |||
| Canned Corn | 4 cans (15 oz each) | 800 | $3.00 |
| Canned Green Beans | 4 cans (15 oz each) | 400 | $3.00 |
| Canned Diced Tomatoes | 2 cans (28 oz each) | 500 | $3.00 |
| Raisins | 20 oz (1 large container) | 1,700 | $4.00 |
| Fats & Sugars | |||
| Vegetable Oil | 48 oz | 11,000 | $4.00 |
| Sugar | 4 lbs | 7,000 | $3.00 |
| Flavor & Basics | |||
| Salt | 26 oz | 0 | $1.00 |
| Bouillon Cubes (Chicken/Beef) | 1 container (25 cubes) | 250 | $2.00 |
| TOTAL | ~60,450 | ~$49.50 |
Total Calories: ~60,450
Average Calories per Day: ~2,015
This shopping list provides a solid foundation of over 2,000 calories per day for 30 days, all for under $50.
Sample 3-Day Meal Plan
This is not a gourmet menu, but it is a sustainable and calorie-sufficient plan for an emergency. The goal is survival, not fine dining.
Day 1
- Breakfast: 1/2 cup of rolled oats, cooked with water, with a spoonful of sugar and a handful of raisins.
- Lunch: 2 tablespoons of peanut butter on crackers (or eaten plain), a handful of raisins.
- Dinner: 1 cup of cooked rice with 1/2 cup of cooked pinto beans, seasoned with a bouillon cube.
Day 2
- Breakfast: 1/2 cup of rolled oats with sugar.
- Lunch: 1/2 can of tuna/chicken, a handful of raisins.
- Dinner: 1 cup of pasta with 1/2 can of diced tomatoes and a side of canned green beans.
Day 3
- Breakfast: 1/2 cup of rolled oats with sugar and raisins.
- Lunch: 2 tablespoons of peanut butter, a handful of raisins.
- Dinner: 1 cup of rice with 1/2 cup of pinto beans and a side of canned corn.
This simple rotation can be repeated throughout the month. The vegetable oil can be used for cooking the rice and beans to add extra calories and prevent sticking.
Storage and Preparation
- Repackage Bulk Items: For long-term storage, it is best to repackage bulk items like rice, beans, and oats into smaller, airtight containers. Mylar bags with oxygen absorbers are the gold standard, but clean, dry 2-liter soda bottles or glass jars will also work for budget-friendly storage. [3]
- Water is Essential: This meal plan requires water for cooking. Ensure you have an adequate emergency water supply of at least one gallon per person per day.
- A Heat Source: You will need a way to boil water for cooking. A camp stove, rocket stove, or even a backyard fire pit can work.
The Bottom Line
Building a 30-day emergency food supply does not have to be an expensive undertaking. By focusing on low-cost, high-calorie staples, you can create a robust and life-saving food reserve for under $50. This practical approach ensures that you and your family are prepared for a short-term emergency without breaking the bank.
References
[1] The Prepared. "Best survival foods for prepping list." Accessed December 17, 2025. https://theprepared.com/homestead/guides/supermarket-food-list/ [2] A Modern Homestead. "Building a 30 Day Emergency Food Supply." Accessed December 17, 2025. https://www.amodernhomestead.com/building-a-30-day-emergency-food-supply/ [3] Reddit - r/preppers. "What's the best cheap food item to stock with a long shelf life?" Accessed December 17, 2025. https://www.reddit.com/r/preppers/comments/12x0i4w/whats_the_best_cheap_food_item_to_stock_with_a/
Sources and References
- Ready.gov: Food Storage Guidelines - FEMA recommendations for emergency food supplies
- University of Georgia Extension: Preparing an Emergency Food Supply - Academic guidance on short-term food storage
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