2 Week Emergency Food Supply for a Family of 4

Supply Plans · Targets follow FEMA and Ready.gov guidance · Prices checked July 2026

Quick answer

A family of 4 needs about 112,000 calories and 56 gallons of water to cover 14 days. The checklist below hits those targets with regular grocery store items for roughly $210 at current prices, and stores in about three large totes plus the water.

Targets: 2,000 calories and 1 gallon of water per person per day

People

1 2 345 6

Duration

3 days 1 week2 weeks1 month

Every combination has its own page, so the numbers are always exact and the link you share always shows the right plan.

112,000

Calories to cover

56 gal

Water

≈ $210

Est. cost, July 2026

3 totes

Storage space

The shopping checklist

	Item	Quantity for 4	≈ Calories	Lasts
Grains and staples
	White rice	10 lb	16,500	4 to 5 yrs
	Rolled oats	5 lb	8,500	1 to 2 yrs
	Pasta	6 lb	10,200	2 to 3 yrs
	Crackers	4 boxes	6,400	6 to 9 mo
Proteins
	Canned chicken	12 cans	2,800	2 to 5 yrs
	Canned tuna	8 cans	1,500	2 to 5 yrs
	Canned beans	16 cans	6,200	2 to 5 yrs
	Peanut butter	3 large jars	19,800	1 to 2 yrs
Fruits and vegetables
	Canned vegetables	20 cans	3,000	2 to 5 yrs
	Canned fruit	12 cans	3,600	1 to 2 yrs
	Dried fruit and nuts	4 lb	10,000	6 to 12 mo
Fats, dairy, and extras
	Cooking oil	2 qt	15,400	1 to 2 yrs
	Shelf stable milk	8 qt	4,800	6 to 12 mo
	Honey and sugar	4 lb	6,900	Indefinite
	Salt, spices, coffee, cocoa	1 set	2,000	Varies
Water: 56 gallons total
	Bottled water, 24 packs	7 cases	n/a	2 yrs
	5 gallon jugs	6 jugs	n/a	1 to 2 yrs

Totals land slightly above the 112,000 calorie target on purpose: quantities are rounded up, and appetite goes up in a real emergency. Swap freely inside each category to match what your family actually eats. to take it shopping. No email required.

In the app

Turn this list into your family's number

Add these items once and Provision Planner counts it for you: how many days you are covered, what expires when, and what to restock. About 2 minutes, and the free plan is enough to start.

See how many days you have

Days covered

14 days

Peanut butter, 3 large jars

+2.5 days

White rice, 10 lb

+2.1 days

Cooking oil, 2 qt

+1.9 days

2 weeks goal reached · 17 items tracked · expiry warnings on

What two weeks actually looks like

Day 3

AM Oatmeal with dried fruit and honey
Noon Tuna and crackers
PM Rice and beans with canned vegetables

Day 8

AM Peanut butter on crackers, canned fruit
Noon Chicken and rice bowl
PM Pasta with canned vegetables and oil

Day 13

AM Oatmeal with peanut butter
Noon Bean and vegetable stew
PM Chicken, pasta, and canned fruit

Frequently asked questions

Is 2,000 calories per person per day enough?

It is the standard planning baseline, and it is what this page uses: 112,000 calories total for 4 people over two weeks. Young children need less, teenagers and adults doing physical work need more. If your household skews either way, size up or down one step with the selector above, or let Provision Planner calculate it per person.

Why so much water?

One gallon per person per day is the FEMA minimum for drinking and basic hygiene, which is where the 56 gallons comes from. Plan for more in hot climates, for pregnant or nursing family members, and for pets. Water is the item families most often undershoot.

How do I keep all this from expiring?

Buy foods your family already eats, store the newest purchases at the back, and eat from the front. The Lasts column above shows how long each item keeps. Provision Planner tracks the dates for you and warns you before anything expires.

Go deeper: How Much Food Does a Family of 4 Need? · The 2-Week Emergency Food Supply List · Does Bottled Water Expire?

Calorie and water targets follow FEMA and Ready.gov emergency planning guidance. Cost estimate reflects typical U.S. grocery prices for July 2026 from our monthly price check. This is general planning guidance: adjust for allergies, medical needs, and what your household actually eats.