Buying 14 days or more worth of food can be a financial stretch.

Take the guesswork out

of what to purchase by using this 14-day menu kit.
Use the check boxes on the shopping list to determine what you have on-hand and what you need. For
example, you may already have staple foods such as flour, vinegar, and spices in the home. Another way to
develop a two-week emergency supply is to increase the amount of basic foods you normally keep on your
shelves.

Use this menu kit as a guide

• Food and taste preferences are very personal and cultural.
• If you follow a special diet, have food allergies, require kosher or halal foods, or have other food needs,
you will need to make substitutions.
• What's important are the amounts.
• Substitutions can be made while keeping the amounts to purchase. For example, if you prefer cauliflower
over Brussels sprouts, purchase one bag of frozen cauliflower rather than one bag of frozen Brussels
sprouts - base your purchase on your preference OR what is available. The menu kit mainly includes
non-perishable, canned foods with some easy to access and store perishable foods.
• The recipes are very easy to prepare and all leftovers can be stored in the refrigerator to be used for the
next days' meals.

About the menu kit

00 Designed for two people

00 • A 14-day menu for two people.

• Meets basic nutrition needs including calories, protein, vitamin C, and fiber.
• A multi-vitamin would be recommended to meet full nutritional needs.

Easy to adapt for four people

0000 • Multiply canned fruit amounts by two.

0000
• Multiply perishable items such as milk or eggs (depending on what your household usually
consumes).
• Recipes should accommodate four to six adults.
• Consider preparing recipes from the kit a couple of times since you won't have as many
leftovers.

Planning is key! The kit includes:

• A shopping list.
• Simple-to-use recipes that allow you to cook once and eat twice with leftovers.

Questions? Contact Abby Gold, Extension program leader - agold@umn.edu

A. UNIVERSITY OF MINNESOTA EXTENSION

Menu Week 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast
Hard boiled egg Scrambled egg Peanut butter Chicken quesadilla* Hard boiled egg Peanut butter Breakfast burrito*
Cheerios Oatmeal Toast Mandarin oranges Whole wheat toast Whole wheat toast Apple juice
Raisins Apple juice Raisins Peaches Mandarin oranges
Lunch
Black bean soup Baked potato
Macaroni and Chicken rice soup Black bean soup
Chicken rice soup* Black bean soup* (Leftover from topped with leftover
cheese (from day 2) (from day 4)
day 4) chili and cheese
Whole wheat Whole wheat
Broccoli Mixed fruit Saltine crackers Saltine crackers Pineapple
crackers crackers
Left over fruit from
Pineapple Apple sauce Mandarin oranges Applesauce
other meals
Dinner
Macaroni and Chicken skillet with
Tuna salad Chicken skillet with Cheesy chicken rice
cheese (leftover Pasta fagioli* Chili* vegetables (leftover
sandwich vegetables* hotdish*
from day 1) from day 3)
Rice (make enough Rice (leftover from
Baby carrots Brussels sprouts Green beans Crackers Broccoli
for day 6) day 3)
Peaches Pineapple Pears Peaches Baby carrots Applesauce Peaches
Pears
Snack 1
Parmesan cheese
Mozzarella cheese
Peanuts Yogurt Peanut butter Peanut butter sprinkled on Peanuts
stick
popcorn
Whole wheat Whole wheat
Apple juice Cheerios Graham crackers Banana Cheerios/pretzels
crackers crackers
Dried fruit Banana Raisins
Snack 2
Parmesan cheese
Graham crackers sprinkled on Granola/granola bar Yogurt Peanut butter Mozzarella stick Peanut butter
popcorn
Whole wheat
Milk Banana Banana Granola bar Whole wheat toast Whole wheat toast
crackers
Craisins Craisins Craisins or raisins Banana
*Recipe included
Menu Week 2
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
Breakfast
Scrambled egg Cheerios Oatmeal Peanut butter Peanut butter Hard boiled egg Oatmeal
Toast Mandarin oranges Raisins Toast Oatmeal Whole wheat toast Peaches
Apple Juice Apple Juice Craisins Apple juice
Lunch
Cheesy chicken rice Three bean salad
Pasta fagioli (left Tuna noodle Salmon patties Chicken salad
hotdish (leftover Three bean salad* (leftover from day
over from day 4) hotdish* (leftover from day 8) sandwich*
from day 7) 10)
Whole wheat
Mandarian oranges Peaches Frozen peas Whole wheat bread Baby carrots Whole wheat bread
crackers
Baby carrots Canned fruit Applesauce Canned pears
Dinner
Tuna noodle Southwestern style
Chili topped with Southwestern style Spaghetti with meat
Salmon patties* Salmon pasta bowl* hotdish (leftover rice bowl (leftover
(leftover from day 5) rice bowl* sauce*
from day 11) from day 11)
Whole wheat Frozen Brussels Frozen Brussels
Potatoes Frozen broccoli Frozen broccoli Leftover vegetables
crackers sprouts sprouts
Canned pears Mixed fruit Apple sauce Mixed fruit Applesauce Fruit Leftover fruit
Snack 1
Toast, sprinkled with
Peanuts Peanut butter Popcorn Mozzarella stick Peanuts Yogurt
cinnamon sugar
Whole wheat Whole wheat
Apple juice Whole wheat toast Banana Raisins Raisins
crackers crackers
Baby carrots Baby carrots
Snack 2
Mozzarella stick Peanuts Granola bar Yogurt Peanuts Mozzarella stick Popcorn
Whole wheat Whole wheat
Yogurt Banana Granola bar Dried fruit Applesauce
crackers crackers
Dried fruit

*Recipe included
Shopping list for both weeks:

Fresh produce Soup: ‡ Dried oregano

‡ Dried basil
‡ 1 10.5-ounce can cream of mushroom
‡ 2 large onions ‡ Celery seed
soup
‡ 1 3-pound bag potatoes ‡ Dried parsley
‡ 1 10.5-ounce can cream of chicken soup
‡ 1 bunch celery ‡ Cayenne pepper
‡ 4 quarts chicken stock (or 1 small jar
‡ 1 1-pound bag baby carrots ‡ 8-ounce jar Parmesan cheese
chicken bouillon)
‡ 1 green bell pepper ‡ Salsa
‡ 16 bananas ‡ 24-ounce jar vegetable oil
Meat:
‡ All-purpose flour
‡ 3 7.5-ounce cans salmon ‡ Prepared mustard
Canned and dry goods ‡ 2 5-ounce cans tuna ‡ Mayonnaise
‡ Cider vinegar
Vegetables:
Cereal, pasta and grains ‡ Lemon juice
‡ 3 14.5 ounce cans carrots ‡ Coffee
‡ 1 14.5 ounce can corn ‡ 1 9-ounce box regular Cheerios ‡ Tea
‡ 1 14.5 ounce can diced tomatoes with ‡ 1 canister quick-cooking oats
green chilies ‡ 1 12-count box granola bars Meat and dairy
‡ 3 14.5-ounce cans diced tomatoes ‡ 1 pound penne pasta
‡ 4 15-ounce cans spaghetti sauce ‡ 1 pound elbow macaroni ‡ 6.5 pounds chicken (frozen breasts, fresh,
‡ 1 15-ounce can prepared chili ‡ 1 pound spaghetti or 21-5 ounce cans)
‡ 4 15-ounce cans black beans ‡ 1 pound brown rice ‡ 1 pound ground beef
‡ 2 15-ounce cans kidney beans ‡ 2 5.5-ounce boxes macaroni and cheese ‡ 1 gallon low-fat milk
‡ 1 15-ounce can garbanzo beans ‡ 2 9-ounce boxes whole wheat crackers ‡ 18 eggs
‡ 2 15-ounce can cannellini beans ‡ 1 box graham crackers ‡ 16 ounces shredded cheddar cheese
‡ 1 14.5-ounce can mixed vegetables ‡ 1 box saltine crackers ‡ 16-ounce package mozzarella cheese
‡ 1 14.5-ounce can green beans ‡ 1 6-count box microwave popcorn sticks
‡ 1 16-ounce bag pretzels ‡ 1 quart plain or vanilla yogurt
Fruit: ‡ 2 loaves whole wheat bread ‡ 1 pound butter
‡ 3 large cans sliced pears ‡ 1 8-count package whole wheat tortillas
‡ 4 14.5-ounce cans sliced peaches ‡ 1 15-ounce canister bread crumbs
‡ 4 11-ounce cans mandarin oranges Frozen foods
‡ 1 20-ounce can pineapple Pantry staples
‡ 2 15-ounce cans mixed fruit ‡ 1-pound bag frozen peas
‡ 1 48-ounce jar applesauce ‡ Salt ‡ 2-pound bag frozen broccoli
‡ 2 12-ounce boxes raisins ‡ Pepper ‡ 2-pound bag frozen Brussels sprouts
‡ 1 12-ounce bag Craisins ‡ Garlic powder ‡ 2-pound bag frozen mixed vegetables
‡ 1 bag dried fruit of choice ‡ Onion powder
‡ Ground cumin
‡ Chili powder
‡ Cinnamon
Chicken Quesadilla Breakfast Burrito
Makes 1 quesadilla Makes 1 burrito

Ingredients: Ingredients:
1/4 cup canned or leftover chicken, shredded 1 egg
1 teaspoon vegetable oil Chopped onion, salt and pepper to taste
1/4 cup shredded cheddar cheese 1 teaspoon vegetable oil
1 or 2 whole wheat tortillas 1/4 cup shredded cheddar cheese
Salsa to taste
Directions: 1 whole wheat tortilla
Time needed:
5 minutes preparation Directions:
5 minutes cook time Time needed:
5 minutes preparation
1. Heat oil in fry pan on medium heat. 5 minutes cook time
2. Add chicken and cook until heated through.
3. While chicken is cooking, place one tortilla on a large 1. Heat oil in fry pan on medium heat. In a separate
plate, sprinkle 1/8 cup cheese over 1/2 the tortilla or bowl, whisk egg (add water or milk to taste).
the whole tortilla if using 2. 2. Cook rice
4. Spread chicken over the cheese, sprinkle the 3. Cook onion in oil until translucent, add egg, salt and
remaining cheese over the chicken. pepper and cook while stirring until egg is set.
5. Fold the tortilla over the filled 1/2 (or place the whole 4. Meanwhile, lay tortilla on a large plate. When egg is
2nd tortilla on top). Place the filled tortilla in the fry cooked, spoon it onto the tortilla along the middle.
pan and heat on medium heat until the cheese Sprinkle with cheese and add salsa to taste.
begins to melt. Flip over and heat through (about 30 5. Roll into a burrito to serve: Fold up the lower edge of
seconds). the tortilla, fold one side over the egg then fold the
other side on top.
Chicken Rice Soup Black bean Soup
Serves 8 Serves 6

Ingredients: Ingredients:
2 cups cooked rice (white, brown, or wild rice) 2 15-ounce cans black beans, rinsed and drained
1 20-ounce can chicken 1 10-ounce can tomatoes and green chilies
1 cup chopped onion or 1 Tablespoon onion powder 1 14.5 ounce can diced tomatoes
1 can chicken broth or 1 teaspoon chicken bouillon 2 cubes chicken bouillion, dissolved in 2 cups warm water
dissolved in 10 oz warm water 1 15-ounce can corn or creamed corn
1 can sliced carrots 2 Tablespoon chili powder
2 cups milk 1 teaspoon ground cumin
1/2 cup flour (to thicken the milk soup base) 1/2 teaspoon garlic powder
Spices: to taste (celery seed, garlic powder, black pepper,
thyme, sage, rosemary) Directions:
1 Tablespoon cooking oil
Time needed:
4 Tablespoons butter
10 minutes preparation
Directions: 30 minutes cook time

Time needed: 1. In a large stockpot or saucepan, combine all the

20 minutes preparation ingredients.
20 minutes cook time 2. Stir to mix thoroughly and heat on the stovetop on
medium until heated through. About 30 minutes.
1. Prepare rice according to package directions. 3. Stir frequently and adjust heat so soup does not stick
2. Saute onion in oil until transparent. to the bottom or burn.
3. Stir in chicken broth and spices. 4. Serve at once.
4. Add chicken and carrots to broth. Bring to a boil, turn
heat down and let it simmer for 5 minutes.
5. In a separate pan, make a roux by melting the 4
tablespoons of butter and whisking in the flour, slowly
whisk in the milk.
6. Pour in the roux, stir until smooth, add cooked rice.
Chicken Skillet with Vegetables Pasta Fagioli
Serves 4 Serves 6

Ingredients: Ingredients:
10 ounces canned chicken 4 cubes chicken bouillion, dissolved in 4 cups warm water
1 cup frozen vegetables 1 14-ounce can diced tomatoes, undrained
1/2 cup chicken broth or water 2 15-ounce cans spaghetti sauce
Salt and pepper to taste. Optional: 1 Tablespoon soy 1 15-ounce can black beans, rinsed and drained
sauce 1 15-ounce can kidney beans, rinsed and drained
2 cups cooked rice 1 15-ounce can cannellini beans, rinsed and drained
1 8-ounce can sliced carrots, drained
Directions: Spices: 1 tsp. dried oregano, 1 tsp. black pepper, 2 tsp.
dried parsley, 1 tsp. garlic powder, 1 tsp. onion powder
Time needed:
8 ounces pasta, uncooked
10 minutes preparation
15 minutes cook time
Directions:
1. Heat chicken and vegetables together in a medium Time needed:
skillet or fry pan. 10 minutes preparation
2. Add broth or water and seasonings. 30 minutes cook time
3. Add cooked rice and stir together.
4. Cook on medium until heated through, stirring 1. In a large stockpot or saucepan, combine all the ingre-
occasionally. dients except the pasta.
2. Heat on the stovetop on medium, stirring occasionally,
until heated through. About 15 minutes.
3. Add the pasta and simmer, uncovered 9-12 minutes.
4. Serve at once.
Chili Cheesy Chicken Rice Hot dish
Serves 6 Serves 6

Ingredients: Ingredients:
1/2 pound ground beef 2 cups cooked brown rice
2 Tablespoons chopped onion, if desired 1 cup onion, diced
1 15-ounce can prepared chili 1 (10.5 oz) can cream of chicken soup
1 14-ounce can diced tomatoes 1 cup milk
Seasonings to taste: salt, pepper, chili powder, cumin, ½ teaspoon black pepper
cayenne pepper, etc. ½ teaspoon garlic powder
2 cups frozen vegetables
Directions: 20 oz canned chicken
½ cup shredded cheddar cheese
Time needed:
10 minutes preparation Directions:
15 minutes cook time
Time needed:
1. Fry the ground beef (with onions if desired) in a large 20 minutes preparation
skillet over medium heat. Drain excess fat. 30 minutes cook time
2. Add the chili and tomatoes and stir.
3. Add seasonings to taste. 1. Heat the oven to 375 degrees.
4. Simmer for 10 minutes to heat through. 2. In a large bowl, mix together onion, cream soup, milk,
pepper, and garlic. Stir in the chicken, cooked rice, and
frozen vegetables.
3. Pour the mixture into a 13 x 9-inch pan.
4. Bake for 30 minutes. Top with cheese and serve.
Salmon Patties Three Bean Salad
Serves 6 Makes 5 cups

Ingredients: Ingredients:
1 15-ounce can salmon 1 14-ounce can garbanzo beans
1 Tablespoon lemon juice 1 14-ounce can kidney beans
Cold water 1 14-ounce can cannellini beans
1/4 cup each of minced celery, green pepper and onion 1/4 cup onion, chopped
2 eggs 1-2 Tablespoons cider vinegar
2 Tablespoon flour 1-2 Tablespoons vegetable or olive oil
1/8 teaspoon black pepper Salt and pepper to taste
1 Tablespoon vegetable oil
Directions:
Directions:
Time needed:
Time needed: 10 minutes preparation
15 minutes preparation 2 hours wait time
10 minutes cook time
1. Open, drain and rinse each can of beans separately
1. Wash the vegetables. then pour into a 2 quart bowl. Add the onions.
2. Open the salmon, drain liquid into a measuring cup. 2. In a small bowl, whisk together the vinegar and oil and
Add lemon juice and enough cold water to make 1/2 spices to taste.
cup. 3. Stir the oil/vinegar mixture into the beans, making sure
3. In a separate bowl, beat the eggs with a fork, stir in to coat all the beans evenly.
the salmon and vegetables. Add flour, pepper, bread 4. Cool for 2 hours in the refrigerator to blend flavors.
crumbs and salmon liquid and mix well. Serve at room temperature.
4. Make six patties, about 1/2” thick.
5. Heat the oil in a skillet and cook patties for 2-3 minutes
per side.
Salmon Pasta Bowl Tuna Noodle Hot Dish
Serves 2 Serves 4

Ingredients: Ingredients:
1/4 cup or 1/2 of a 15-ounce can of canned salmon 1 10-ounce can cream of mushroom soup
1/2 pound cooked pasta (elbow macaroni, bowties, penne, 1/2 cup milk
etc.) 2 cups cooked noodles
1/2 cup frozen Brussels sprouts (or other vegetable), 1 5-ounce can tuna
thawed and chopped 1 cup frozen peas
2 Tablespoons mayonnaise or plain yogurt 1/2 cup chopped onion or 2 tsp. onion powder
1 Tablespoon prepared yellow or brown mustard 1 teaspoon black pepper
1 teaspoon lemon juice 1/2 cup bread crumbs
Salt and pepper to taste
Directions:
Directions:
Time needed:
Time needed: 10 minutes preparation
5 minutes preparation 30 minutes cook time
10 minutes cook time
1. Heat the oven to 350 degrees.
1. Cook pasta according to package directions, drain and 2. In a large bowl, blend soup and milk, add pepper and
cool. onion. Stir in the tuna, vegetables and cooked noodles.
2. In a large, whisk together the mayonnaise or yogurt, 3. Pour the mixture into a 1 1/2 quart casserole dish and
brown mustard and lemon juice. Season to taste. sprinkle with bread crumbs.
3. Add salmon, vegetables and cooked pasta, mix well. 4. Bake for 30 minutes. Serve at once.
4. Serve at room temperature or cool if refrigerated.
Southwestern Style Rice Bowl Spaghetti with Meat Sauce
Serves 4 Serves 4

Ingredients: Ingredients:
3 cups cooked rice 1 pound spaghetti noodles
1 Tablespooon vegetable oil 2 15-ounce cans spaghetti sauce
1 15-ounce can mixed vegetables 1/2 pound ground beef
1 14.5 ounce can green beans 1/4 cup chopped onion
1 15-ounce can beans (black, garbanzo, kidney or 1/2 teaspoon garlic powder
cannellini) 1 teaspoon dried oregano
Spices: 1 tsp. garlic powder, 1 tsp. onion powder, 1/2 tsp. 1 teaspoon dried parsley flakes
black pepper 1/2 teaspoon dried basil
8 ounces taco sauce Salt and pepper to taste
Optional: salsa Parmesan cheese for garnish

Directions: Directions:
Time needed: Time needed:
15 minutes preparation 10 minutes preparation
10 minutes cook time 20 minutes cook time

1. Cook the rice. 1. Cook spaghetti according to package directions.

2. Heat the vegetable oil in a skillet on the stovetop. Add 2. Fry ground beef with onion over medium heat in large
the vegetables, beans and spices. skillet. Drain fat.
3. Cook and stir until vegetables are heated through. 3. Add spaghetti sauce and spices to the beef. Stir and
4. Spoon 3/4 cup rice into each of 4 bowls. Top with the simmer on low to blend flavors.
vegeta-ble/bean mixture, serve with salsa to taste. 4. To serve: Divide cooked spaghetti between 4 plates,
5. Serve at once. pour sauce over spaghetti. Top with Parmesan cheese,
if desired.
Chicken Salad
Serves 1

Ingredients:
1/2 of a 5-ounce can or 1/4 cup shredded chicken
2 Tablespoons minced onion or 1/2 teaspoon onion
powder
Optional: 1 stalk celery, minced
1-2 Tablespoons mayonnaise
Salt and pepper to taste

Directions:
Time needed:
5 minutes preparation
0 minutes cook time

1. In a small bowl, mix together the chicken and mayon-

naise. Add vegetables, if desired. Mix well and season
to taste.
2. Spread on bread for a sandwich or spoon on top of a
bed of leafy greens.

Flavor boost: Sprinkle with dried cranberries or

chopped nuts.

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material. This resource was funded in part by USDA’s Supplemental Nutrition Assistance Program
– SNAP – with funds received from and through the Minnesota Department of Human Services.For
more information on SNAP-Ed and other Extension Center for Family Development programs, visit
http://z.umn.edu/snapedmn.