Simple Food- Recipe for Your 72 Hour Emergency Kit

Simple food doesn’t mean bland or boring. It means real and delicious. It means choosing the right ingredients, preparing them with love and taking the time to enjoy them. One perfect example? Tuna Salad. Quick to make, packed with protein, and endlessly adaptable, tuna salad can be eaten on its own, in a sandwich, or spooned over a bed of greens.

Simple Food for Your 72 Hour Emergency Kit

In the first 72 hours of a crisis—whether it’s a natural disaster, power outage, or emergency evacuation—having easy-to-prepare, shelf-stable food is crucial. But simple doesn’t have to mean joyless. When comfort is scarce, food can be more than just fuel. It can be familiar and give you a sense of normalcy.

Ingredients (Serves 2):

1 can of tuna in water (5 oz / 140g), drained
2 tablespoons of Greek yogurt (or mayonnaise)
1 teaspoon Dijon mustard
1 stalk celery, finely chopped
red onion, finely chopped
1 tablespoon fresh parsley, chopped
Salt and pepper to taste
Optional: squeeze of lemon juice, chopped pickles or capers

Instructions:

In a bowl, break up the tuna with a fork.
Add Greek yogurt (or mayo), mustard, celery, onion, and parsley.
Mix well and season with salt, pepper, and lemon juice if desired.
Serve chilled, as a sandwich filling, or with lettuce leaves or crackers.

Estimated Calorie Count (Per Serving):
Approximately 180–220 calories, depending on whether you use Greek yogurt or mayonnaise and the amount.

Benefits of Tuna Salad:

High in Protein: Tuna is an excellent source of lean protein, which supports muscle repair and satiety.
Omega-3 Fatty Acids: Tuna contains heart-healthy omega-3s that reduce inflammation and support brain function.
Low in Carbs: Perfect for those watching their carb intake.
Customizable: You can make it lighter with yogurt or more indulgent with mayo, and add extras like eggs, avocado, or herbs.
Fast and Simple: Ready in under 10 minutes, it’s ideal for busy days or when you don’t feel like cooking.

Simple Food in a Crisis

Simple food like this brings balance to your day. It nourishes without overwhelming. It reminds you that eating well doesn’t have to be complicated—it just has to be real.

Tuna salad is a perfect emergency food: protein-rich, versatile, and deeply comforting. With just a few pantry staples, it can be prepared without electricity, cooked heat, or fresh groceries.

Shelf Life & Storage Tips

Canned Tuna:
- Shelf life: 3 to 5 years when stored in a cool, dry place.
- Once opened: Use immediately or refrigerate in a sealed container for up to 2 days (if refrigeration is available).
Mayonnaise (Unopened Jar):
- Shelf life: Up to 3 months past the “best by” date when unopened and stored at room temperature.

Shelf-stable mayo packets are even more practical—easy to ration and last for years. Once opened: Needs refrigeration and lasts up to 2 months in the fridge. Pro tip: For emergency kits, choose single-serve mayo packets (found online or in bulk stores). They last long and reduce waste.

Estimated Calories (Per Serving):
About 200–220 calories, depending on amount of mayo used.

What Makes Simple Food Perfect for Your 72 Hour Emergency Kit:

No Cooking Required: Everything is ready to eat. Just open, mix, and enjoy.
High-Protein, Low-Waste: Keeps you full and energized, especially when resources are limited.
Shelf-Stable & Compact: Easy to store and carry, with no refrigeration needed until opened.
Comfort Food in Hard Times: Familiar flavors bring emotional relief when everything else feels uncertain.

Simple food is like medicine in times of stress. That’s why something as humble as tuna salad belongs in your emergency kit. It reminds you that even in survival mode, you’re still human—and humans need more than calories. We need care, flavor, and moments of peace

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