Lower Carb ideas for 72-hour Emergency meals · Lunch calories fat carbs fiber sugars protein serving description cost/quantity 567.5 12.5 1.5 39g 1/4 of quiche next page Ham, Swiss,

Lower Carb ideas for 72-hour Emergency meals

Because it seemed that most of the Emergency meal options were very high in carbohydrates, I added this little challenge to myself to try to come up with some lower carb options/ideas. My target was 100g of carbs a day, and that was very difficult, especially in trying to keep the calories (available energy) up at least to 1200 calories, more or less. Because I am anxious to move on to other goals, I didn’t make the additional push and research that a really serious pursuit would require. Nevertheless, it’s something, somewhere to start. There are more mixes and crackers and such labeled Low Carb, that one would need to re-search and try. Some of them seem not to have any lower carb to calorie percentage than what is available in mainstream markets. Most are very expensive. One of the challenges is that to fill the calories without the carbs requires more reliance on fats and proteins, including nuts. But fats and nuts do not keep well. No problem if you have a practice camp every 3-6 months, you can then rotate your supplies. But you will need to keep an eye on them. For my own 72-hour kit, I try to find things that will last at least a year. Another challenge is to have filling meals. You will probably need to rely in part on added beverages—water or other easily stored/carried beverages. That brings its own challenges, but somewhere you have to find a balance that you feel comfortable with. As in almost all of the menus I have come up with, the cost seems high in part because you are buying much greater quantity than needed just for one meal. If you like a particular meal, and wish to merely repeat it every day (such as pancakes, or oatmeal, or eggs every morning), that saves on storage, as well as cost. I have tried to provide enough information that you can make some choices—adapt, supple-ment, substitute, mix and match as befits yourself and family. Following are: Breakfasts Lunches Dinners/Suppers pancakes nuts & meal replacement shakes Bombay Potatoes, sausge, chsy biscuits oatmeal crustless quiche Chicken Korma omelette chili & crackers Chicken Curry hashbrowns,bacon tuna, fruit cups, nuts Beef Chow Mein & Egg Foo Yong

Breakfast calories fat carbs fiber sugars protein serving description cost/quantity

140 7g 16g 5g — 7g 2 pancakes paleo pancakes $4.99 / 10 pancakes

2x 70 2x 6g 2x 4g 2x 3g — 2x 3g 2x 1.5 T 15 oz Spectrum Essen-tials Organic Whole Flax

$4.99 / 30 servings

2x 10 0 2x 5g 2x 3g 0 0 2x 1T 13.5 oz Polaner sugar free orange marmalade

$3.48 / 23 servings

40 3.5g 1g — 0 1g 1 cup 1 qt. Almond Breeze w/coconut

$1.98 / 4 servings

Totals 340 22.5g 30g 17g 0 14g $15.44

Lunch calories fat carbs fiber sugars protein serving description cost/quantity

180 6g 23g 4g 19g 10g 11 oz Equate/Slimfast Meal Replacement shake

$4.88 / 6 pack

170 15g 6g 2g 1g 6g 1 oz (1/4 cup)

Winco Mixed Nuts <50% peanuts

<$5 / 10 servings

Totals 350 21g 29g 6g 20g 16g < $10

Dinner calories fat carbs fiber sugars protein serving description cost/quantity

140 4g 22g 4g 4g 4g 1/2 package Tasty Bites Bombay Potatoes

2x $2.39 / 2 servings

190 16g 2g — 2g 9g 2 oz Armour Hickory Smoked summer sausage

$4.98 / 10 servings

150 6g 21g* — — 3g 1/3 cup mix

Bisquick cheese garlic mix

$1.29 / 6 servings

40 .5g 7g 1g 5g 1g 1/2 cup 14.5 oz can stewed tomatoes

$.98 / 3.5 servings

Totals 520 26.5g 52g 5g 11g 17g $12.03

calories fat carbs fiber sugars protein cost

Daily Totals

1210 70 111g 28g 31g 47g <$37.47

*Lower carb baking mixes available, such as, Carbquik Baking Biscuit Mix, check Amazon, 48oz $13.99


150 3g 27g 4g — 5g 1/2 cup uncooked

18 oz Old Fashioned Oats $1.64 / 13 servings

200 20g 4g 3g 1g 3g 1/4 cup (1 oz)

4 oz GV chopped pecans $3.24 / 4 servings

35 3g 1g 1g 0 1g 1 cup (8 oz)

32 oz (1 quart) GV Almond Milk

$1.78 / 4 servings

Totals 385 26g 32g 8gs 1g 9g $6.66


567.5 12.5 1.5 39g 1/4 of quiche next page

Ham, Swiss, & Spinach crustless quiche

$14.45 + eggs 4-8 servings

40 0 9g 2g 5g 1g 1/2 cup 14.5 oz can tomato/okra/corn

$.98 / 3 servings

Totals 607.5 21.5g 3.5g s 40g $15.43+eggs


120 6g 14g 2g 3g 3g 1/2 package Tasty Bites Vegetable Korma


95 1g 20g 1g .5g 2.5g 1/2 cup Uncle Ben’s Long Grain & Wild Rice

$1.84 / (f4x 1/2 cup)

45 1g 0 0 0 9g 2 oz GV canned chicken breast $2.22 / 6 servings

20 2g — 1/2 cup 14.5 oz can green beans

$.50 sale / 3.5 servings

Totals 280 5g 14.5 $9.34


Daily Totals

1272.5 16.5 63.5g $31.43 +eggs

Various dried/powdered eggs, eg: Judee’s Gluten Free Whole Egg Powder 11.5 oz (25 eggs) $10.44

8 Egg Crustless Ham, Swiss, & Spinach Quiche serves 4-8 by ST 1 1/3 c warm water 1 1/3 c Augason Farms egg powder 12 oz can evaporated milk 1 tablespoon onion powder 1 tablespoon prepared mustard (or 1 teaspoon lemon pepper) 15 oz can spinach, drained and squeezed as dry as possible 1 cup Swiss Knight Swiss Cheese Fondue (prepared per package directions and cooled to room temp) 1 1/3 cup cubed ham Line a 10-12” Dutch Oven with foil, or a foil cake pan, and begin heating the Dutch Oven. Com-bine the water and egg powder and whip ‘til it’s reconstituted. Add the rest of the above ingre-dients, coat the foil in the Dutch Oven with spray cooking oil, and pour the mixture in. Bake

with a medium heat (in an oven would be 350º F) for 45 minutes. Use any brand egg powder, just reconstitute as directed for 8 eggs. Use any cheese, meat, and vegetable options you like, though some canned vegetables are too mushy. I liked this quiche served with the canned to-mato/okra/corn atop, but you may prefer sepa-rate, or with another salsa.


395 10g 2.5g 26.5 2 egg omlette 2 egg omlette recipe next page

$12.42 +eggs/ several

70 1g 15g — 12g .5g 2 T mix (1/2 serving)

37.18 oz canister Swiss Miss hot cocoa

$5.49 / 31 servings

Totals 465 ?s 25g 2.5g ? 27g $17.91+eggs


290 10g 34g 7g 2g 17g 1 cup serving

14 oz can Nalley Chili 2x $1.29 / 2 servings

80 4.5g 10g 0 1g — 5 crackers 8 pack Ritz Fresh Stacks $2.56 / 21 servings

0 0 4g 0 0 0 16.9 oz Zero vitamin Water $3.99 / 6 pack

Totals 370 14.5g 48g 7g 3g 17g $9.13


1/4 x 630 1/4 x 51g 1/4 x 33g 1/4 x 4g 1/4 x 19g 1/4 x 9g 1/4 of con-tainer

1 pkg Royal Thai cuisine Red Curry

$4.48 / package

1/4 x 540 1/4 x 12 0 0 0 1/4 x 108 1/4 x 2 cans Two 12.5 oz cans chicken breast

$4.44 / 2 cans

1/4 x 120 0 1/4 x 30 1/4 x 2g 1/4 x 28g — 1/4 x 4 slices 20 oz can pineapple (use 4 slices)

$1 / can

1/4 x 160 0 1/4 x 38g 1/4 x 3g 1/4 x 2g 1/4 x 4g 1/4 x can 15 oz can GV sliced potatoes

$.74 / can

1/4 x 160 1/4 x 14g 1/4 x 5g 1/4 x 2g 1/4 x 2g 1/4 x 7g 1/4 x 1/4 cup 16 oz dry roast peanuts (use 1/4 c)

$2-2.50 / 16 servings

Totals 402.5 19g 26.5g 3g 13g 32g (mix all above & heat) $13.16


Daily Totals

1240.5 99.5g 12.5g 76g $40.20 +eggs

Or, Nut Thins (5 crackers abt 34 cal, 6g carbs; 4.25oz box=4 (16 cracker) servings for $2.79)

This breakfast is expensive for one, but an investment for several. Can use less expensive cheese option.

2-egg Emergency Omelette 1 omelette by ST 2 pwd. eggs reconstituted per directions 1 T real bacon bits 1 oz canned mushrooms 5 olives, sliced 1 T diced green chilis 1/4 cup pasta or enchilada sauce 1/4 cup Swiss Knight fondue or other cheese Reconstitute the egg powder for 2 eggs, as directed on packaging. Coat pan with spray cooking oil. Pour the eggs into the skillet and cook on medium heat until set. Sprinkle bacon, mushrooms, olives, chiliis on top and turn/fold. Cook til the egg is done. Fold and serve topped with pasta or enchilada sauce, and a cheese option. You could make this a pepperoni omlette, or whatever meat & vegetables you prefer . . . Pictures at right: I should have let the cheese sauce cool a bit more to thicken.


2x 90 2x 2x 13g 2x 1g — 2x 1g 2x 1/3 cup dry 4.2 oz carton Hungry Jack hashbrowns

2 x $1.57 / 7 servings

2x 50 2x 3g 0 0 0 2x 12g 2x 1 T 2.5 oz package Real Ba-con Bits


30 0 7g 1g 5g 1g 5.5 oz can V-8 $3.49 / 6 pack

Totals 310 33g 3g 5g 27g $10.61


80 .5g 1g .5g — 18g 2.6 oz pkg Start Kist Tuna Creations Lemon Pepper

4x $1 / serving

140 2.5g 28g 4g 23g 2g 7 oz cup Fruit & Chia Mango Pineapple

2x $1.97 / 2 pack

280 23g 8g 5g 2g 9g 1.5 oz pkg raw almonds 4 x $.25 sale/ serving

Totals 500 26g 37g 9.5g 25g 29g $8.94


80 1g 11g 3g 2g 7g 1 cup 42 oz La Choy Beef Chow Mein


70 0 0 0 13g 2 oz 12.5 oz can roast beef $2.74 / 6 servings

100 2g 1g 7g 2 egg serving Egg Foo Yong recipe next page

depends on cost of eggs

90 0 20g 0 20g 1g 1/2 cup 15 oz can mandarin oranges

$.98 / 3.5 servings

Totals 340 33g 4g 28g abt. $12 + eggs


Daily Totals

1150 103g 16.5g 84g abt. $32 + eggs

Could add chow mein noodles in a crush resistant container; 1/2 cup 130 cal, 18g carbs; 12 oz pkg $1.59

2-Egg single serving Egg Foo Yong by ST 2 eggs reconstituted as instructed on package 1/2 cup canned bean sprouts, chopeped 1/4 teaspoon onion powder 1 teaspoon soy sauce 1-2 tablespoons more water as needed Lightly coat a skillet with cooking oil spray. Combine all ingredients while the skillet is heating. Pour mixture into skillet and cook on one side til it sets, then flip it and cook until it is solid by not overdone. Serve with a teaspoon of soy sauce or hoisin sauce on top, if you like. Or, a chicken “gravy” can be made with a little chicken stock, soy sauce, and a bit of thickener. Optionally, one could add reconstituted diced carrots and/or bell pepper, chopped water chestnuts, or chopped bamboo shoots. What-ever vegetables and/or meats you like or have around . . . especially ham.

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Lower Carb ideas for 72-hour Emergency meals · Lunch calories fat carbs fiber sugars protein serving description cost/quantity 567.5 12.5 1.5 39g 1/4 of quiche next page Ham, Swiss,