How Much Food Does a Family of 4 Need for 1 Year? Essential Prepper Guide

For a family of 4 looking to store food for a one-year emergency, it’s important to focus on calorie needs, food variety, and essential nutrients. The following amounts are based on general food storage guidelines and can be adjusted based on your family’s preferences, dietary restrictions, and activity levels.

Use this as a GUIDE and not an end-all-be-all.

Click this link to see how you can make your own prepper family menu plan and grocery list.

1. Rice

• Amount: 300-400 lbs
  About 75–100 lbs per person should provide a decent staple food. White rice stores longer than brown rice, but if you prefer brown rice, be aware it will need more frequent rotation due to oils that can go rancid. Store white rice in mylar bag with oxygen absorber.

2. Pasta

• Amount: 60–80 lbs
  Roughly 15–20 lbs per person should suffice. Store in mylar bag with oxygen absorber.

3. Flour (or wheat if grinding your own)

• Amount: 200–300 lbs
  Plan for around 50–75 lbs per person. If you’re storing whole wheat berries, they can be stored in a mylar bag with oxygen absorber for up to 25+ years. Ground flour can be stored in a mylar bag with oxygen absorber for about 5 years.

4. Powdered Milk

• Amount: 50–75 lbs
  About 12–18 lbs per person of powdered milk is recommended for long-term storage. Store in mylar bag with oxygen absorber.

5. Sugar (or alternatives)

• Amount: 60–100 lbs
  Around 15–25 lbs per person is a general recommendation. I also recommend storing honey and maple syrup, as those have an indefinite shelf life. Store sugar in mylar bag with NO oxygen absorber.

6. Salt

• Amount: 10–20 lbs
  Around 2–5 lbs per person should be enough for basic needs, cooking, and preserving foods.

7. Canned Foods

• Amount: 600-800 cans (150–200 cans per person)
  Store a mix of vegetables, fruits, beans, meats, and soups. Aim for about 3 cans per day (or meal).

8. Water

• Amount: Minimum of 365 gallons (1 gallon per person per day)
  For basic survival, each person needs about 1 gallon of water per day for drinking alone. Outside of the 1 gallon, you’ll need another gallon, at the very least, for cooking, cleaning and basic hygiene. Consider water purification methods as well, in case stored water runs out.

Other considerations:

• Oils and Fats: Plan for about 20-30 lbs of cooking oils or shelf-stable fats (vegetable oil, coconut oil, or shortening). I freeze these, but these are shelf stable for at least a year, if not two if kept in ideal conditions.
• Beans/Legumes: Dry beans or lentils, 60-80 lbs. Store in mylar bag with an oxygen absorber.
• Spices: A selection of spices (5–10 lbs total) can make meals more enjoyable over time. Can stored in a mylar bag with oxygen absorber.
• Vitamins/Supplements: It’s worth considering a multivitamin to ensure nutritional balance, especially with limited fresh foods. Store unopened bottles in cool, dry place, can easily last a year or more.

Tips:

• Variety: Having a mix of foods prevents “food fatigue” and ensures nutritional balance.
• Rotation: Use the “first in, first out” method to keep food fresh.
• Storage Conditions: Store in a cool, dark, and dry place. Consider using mylar bags, and oxygen absorbers for longer shelf life.

This gives a solid foundation for an emergency food supply for a family of four over one year. It covers the basics, but you can tweak amounts based on specific dietary preferences and needs.