With bad weather looming in Florida, I thought what a great time to showcase some easy-to-make meals that doesn’t require electricity. This guide could also be handy for not just a power outage, but for camping, or if you just need a break from the stove. These no-cook meal ideas can be made with pantry staples.

If you have ever been in a stressful storm situation, you know how easy it is to eat nothing but junk food snacks. Remember, you want to be alert, aware and at your best to deal with the situation and that means nourishing your body with good food.

Before the Storm Tips

LIGHT: Charge all electronics including laptops, tablets, cameras, video cameras, flashlights, external battery packs, etc. Remember that any of these can also serve as a light source for when the power goes out.

• Tip for kids! If you have glow sticks, these can be a way for kids to have fun and break up the stress. Put glow sticks into a jar to make a lantern.
• If you have solar lanterns, charge them for at least 10 hours in direct sunlight or by USB for 1-2 hours.
• Charge electric vehicles and bikes. e-Bikes can be handy for navigating around. Be sure to protect the battery from any water and flooding. Electric vehicles can be a fire hazard with salt water so if there is a risk to flooding, move the vehicle to higher ground.
• Lower your air conditioning and the temperature of your refrigerator before the storm. Starting with a cooler environment, especially if the storm hits at night will be helpful.
• Know where all of your batteries, flashlights, candles and lighters are located in the house. Keep them accessible.
• Unplugged devices prior to the storm. Surges will happen!

WATER: Use small plastic trash cans to hold water to flush toilets. You can also use large outdoor cans lined with trash bags in the garage to hold water.

• Without power, you may not be able to boil water for drinking, but you can use unscented bleach to disinfect water. Read the label carefully for the concentration! And never mix bleach with ammonia. For future preparedness, having Aquatabs is a good idea.
• Fill every container for drinking water: water bottles, plastic storage containers (freeze these for ice packs and then for drinking), cups, pitchers, etc. Fill your bathtub and sink with water. Have water beside sinks for brushing teeth.

CLOTHING: Do laundry before the storm and then fill the tub with water. Remember there will be no air conditioning, so you are going to want to start out with clean bedding. Dirty clothes and humidity = smell!

• Put a small suitcase together in the event you have to evacuate, same for pet food and supplies.

FOOD: Cook meats and some perishable foods prior to the storm. Having a charcoal grill or propane grill is handy. Remember to get the propane, charcoal and lighters during your prep. Not sure if a food is still good? Visit foodsafety.gov for a handy guide. Foods that are exposed to 40 degrees F and above for over 2 hours are at risk for bacteria growth, resulting in foodborne illness.

• Boil eggs for hard-boiled eggs to eat for a snack or to make sandwiches.
• A grill can be used with a pot for boiling water, making coffee with a coffee press, heating soup or beans or other canned foods.
• Avoid eating all the salty snacks! Remember you will be working to restore your life after the storm, you don’t want to start off dehydrated.
• If you have expired food, dispose of it beforehand because it will only add to the smell of trash. If you can, find a dumpster to toss your trash if pick-up isn’t before the storm.
• Use paper or plastic plates and cups. Doing dishes won’t be something you will want to do much of.
• Have a manual can opener with bottle opener.

OUTDOOR: Right before a storm is not the time to trim any trees and make more debris. Bring in outdoor furniture and grills, secure gates, bring in plants and other objects that will be caught in the wind.

CLEANING: It may sound counterproductive to clean your house prior to a storm, especially if the storm looks severe, but you will be thankful after a few days, sometimes weeks without power when you cleaned and have an odor-free environment. Have Clorox wipes for cleaning down surfaces. Mop and vacuum. Take a shower and have family members do the same.

• Baby wipes can be used in place of toilet paper. Do not flush them down the toilet! You certainly don’t want to have a clogged toilet. The same goes for tampons. Baby wipes are also a good item for women to have. Don’t forget the personal hygiene products for your list!
• Run the dishwasher

PETS: clean all litter boxes and pet pens, make sure you have food. Move the food up to upper cabinets to reduce the risk of it getting wet. Fill their water containers and back-ups if you have them.

PERSONAL ITEMS/DOCUMENTS: Keep a weather-tight container for important documents such as insurance, titles and deeds, personal identification, credit cards, and cash. Cash is especially important after a storm when there is no electricity and stores can’t operate with credit card machines. Put this box in a safe place like a closet or under the stairs. Medication can be refilled in an emergency situation with an additional supply. Check with your insurance company. Take videos of your house for insurance purposes. Walk room to room and open closets and cabinets. Show proof of items for claims so you don’t forget—because you will.

COMMUNICATION: Make sure family members can reach you and check in on elderly neighbors. Have emergency plans. Have a radio with batteries for important updates.

Healthy Meal Ideas

Try these ideas, and if you don’t have the exact ingredients, you can improvise with what you do have.

Breakfast:

1. Overnight Oats*
   • Ingredients: Quick oats, shelf-stable milk or plant-based milk (carton or powdered), honey or maple syrup, canned or dried fruit, nuts.
   • Instructions: Mix oats with milk and a sweetener of your choice. Add dried fruit and nuts for texture. Cover and let it sit overnight or for a few hours, and you have a hearty, energy-boosting breakfast ready when you wake up! *Overnight oats should ideally be refrigerated to prevent bacterial growth and maintain food safety. Consumer within 2-4 hours of making. If refrigeration isn’t available, you can use a cooler with ice.
2. Yogurt Parfaits
   • Ingredients: Shelf-stable yogurt (yogurt pouches or Chobani makes a Supermilk), canned or dried fruit, granola.
   • Instructions: Layer yogurt, fruit, and granola in a bowl or jar. It’s a fresh and light way to start your day, using only what’s in your pantry!
3. Peanut Butter & Banana Wraps
   • Ingredients: Tortillas, peanut butter, dried or fresh banana slices. Swap for whatever you have or sounds good.
   • Instructions: Spread peanut butter on a tortilla, add banana slices, and roll it up. It’s a sweet, protein-packed breakfast you can enjoy on the go.
4. Chia Seed Pudding
   • Ingredients: Chia seeds, shelf-stable milk, canned coconut milk, honey.
   • Instructions: Mix chia seeds with milk or coconut milk and let it sit for a few hours to thicken. Add honey for sweetness, and enjoy a nutrient-dense breakfast or snack that requires zero cooking.

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Lunch:

1. Tuna Salad
   • Ingredients: Canned tuna, mayo or yogurt, mustard, relish, saltine crackers or bread.
   • Instructions: Combine canned tuna with mayo, mustard, and relish. Spread it on crackers or bread for a quick and satisfying lunch packed with protein.
2. Hummus & Veggie Wraps
   • Ingredients: Canned hummus or homemade from canned chickpeas, tortillas, jarred or canned roasted red peppers, canned olives, or pickles.
   • Instructions: Spread hummus on a tortilla, add jarred veggies like roasted red peppers and pickles, and roll it up. It’s an easy, flavorful option with plenty of fiber.
3. Bean Salad
   • Ingredients: Canned beans (black, kidney, or chickpeas), canned corn, canned olives, olive oil, vinegar, salt, pepper.
   • Instructions: Drain and rinse your canned beans and corn. Toss with olive oil, vinegar, and your favorite seasonings. This filling, fiber-rich salad can be made in minutes!
4. Chicken Salad
   • Ingredients: Canned chicken, mayo, dried cranberries, canned nuts, canned celery or celery salt.
   • Instructions: Mix canned chicken with mayo, dried cranberries, and nuts. Spread it on bread or serve with crackers for a light, flavorful lunch.

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Dinner:

1. Charcuterie Board
   • Ingredients: Canned meats (spam, corned beef, or canned ham), shelf-stable cheeses (like Laughing Cow or Velveeta), crackers, dried fruit, nuts, jarred olives or pickles.
   • Instructions: Arrange canned meats, cheeses, and crackers with dried fruit and jarred olives for a fun, no-cook meal that feels fancy and requires zero effort.
2. Pasta Salad
   • Ingredients: Pre-cooked pasta (store-bought or leftovers), canned veggies (like peas, olives, or artichokes), bottled Italian dressing or olive oil and vinegar.
   • Instructions: Mix your pre-cooked pasta with canned veggies and dressing for a simple, filling dinner. Use pantry staples like olives or canned artichokes to make it more interesting.
3. Canned Soup & Crackers
   • Ingredients: Canned soup (vegetable, lentil, or bean soups), saltine crackers.
   • Instructions: You don’t need to heat canned soup to enjoy it. Open a can, add crackers on the side, and you’ve got a warm meal without any heat. Perfect for those times when you just need something quick.
4. Avocado Toast
   • Ingredients: Shelf-stable guacamole or mashed avocado in a jar, bread or crackers, salt, pepper, chili flakes.
   • Instructions: Spread guacamole on bread or crackers and season with salt, pepper, and chili flakes. It’s simple, satisfying, and packed with healthy fats.

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Snacks to Keep You Going:

1. Trail Mix
   • Ingredients: Canned or bagged nuts, dried fruit, chocolate chips, seeds.
   • Instructions: Mix nuts, seeds, dried fruit, and chocolate chips together for a quick, nutrient-packed snack.
2. Nut Butter & Apple Slices
   • Ingredients: Peanut butter or nut butter, canned apple slices or dried apple chips.
   • Instructions: Spread peanut butter on apple slices for a sweet and savory snack. If you don’t have fresh apples, canned or dried apples work great too.
3. Canned Fruit
   • Ingredients: Canned fruit (peaches, pineapple, etc.) in juice or water.

If you do have a generator or the ability to cook over a grill remember you can make easy pasta meals with canned vegetables and a protein. Think simple but yet fulfilling meals!

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