Today I’ll be sharing my top tips for emergency food prep during all this COVID-19 craziness.
Because it wasn’t until the national emergency was declared that my husband and I realized we were not-so-prepared! So I wanted to share some of the steps we’ve been taking to prepare our kitchen for an emergency.
I know, eating low carb and/or healthy may not be at the top of your priority list right now…
But! It can be done, very EASILY!
And while it takes a bit more planning and patience, eating healthy during this chaotic time is not only crucial for your current health, but for preventing illness.
Use this table of contents to skip to the section you’re looking for, and please share any times you have in the comments below!
We’ll delve into all this more below, but just a few tips we’ve learned along the way:
- Take advantage of your freezer and pantry!
- Make casseroles or dishes that yield high quantities of food, and freeze individual portions.
- Smoothies are a great way to sneak in veggies.
- Buy in bulk to ultimately save money, and add to your emergency stash.
- Finally making those time-intensive recipes is a great family activity! We’ve found its a good way to bring everyone together and distract ourselves from all the stress and chaos!
If your state/city is currently in lockdown, OR, you’re avoiding the public, you still have options.
Obviously, it’s easiest to buy in bulk at Costco or Sam’s Club.
However, you can use resources like Amazon and Instacart to load up on groceries and supplies. In many areas, there is high demand for Instacart right now, so check in frequently to schedule a delivery time.
Believe it or not, there are plenty of low carb foods you can load up on. Here’s the full breakdown, right-click the image above for a printable version!
This is where we REALLY load up. Keep in mind, if you can’t find frozen versions of the food you want to load up on, you can always buy fresh and freeze.
- Frozen meat (chicken, turkey, beef, lamb, seafood)
- Frozen low carb vegetables. These are great for making stir-fries, quiches, casseroles, and smoothies. Check out the veggie mixes (think fajita and stir-fry veggie packs).
- Frozen low carb fruits. Great for smoothies and jams.
- Frozen cauliflower rice. Another great one for stir-fries
- Frozen spiralized veggies. Even if you can’t find these frozen, you can buy them fresh and freeze!
- Low carb nuts! We buy these in bulk from Amazon or Costco — big packs of walnuts, peanuts, pecans and almonds are great for snacks and additions to recipes.
- Unsweetened coconut flakes.
- Low carb protein powder. I like to have both vanilla and unflavored on hand. Vanilla is great for smoothies, unflavored is great for baked goods!
- Low carb milk. Shelf-stable low carb milk (think almond of coconut milk in cartons) are great to have at the ready for coffee AND recipes.
- Cheese crisps. Already made for you, and SO delish!
- Low carb jerky. Most jerky brands are loaded with sugar. Our preferred brand is Duke’s.
- Coffee/tea. We’ve been loading up on matcha lately to boost our immune systems.
- Freezer dried berries. Make sure they don’t have sugar added, these are great to sprinkle over yogurt or add to baked goods. I love the Trader Joes’ packs.
- Shirataki noodles.
- Edamame noodles. These are higher in carbs than a lot of you prefer, but we LOVE them! They’re also loaded with protein.
- Low carb peanut butter. Check labels to make sure sugar hasn’t been added.
- Full fat coconut milk. Perfect for curries, soups, desserts, and smoothies!
- Low carb spaghetti sauce. Or grab jarred tomato sauce and make your own low carb version.
- Diced tomatoes.
- Canned tuna. Great for salads.
- Canned chicken.
- Chicken/beef/veggie broth. Useful is SO many recipes!
- Pickles. Look for no sugar added.
- Cheese! These usually have a longer shelflife. Buy unshredded to maintain freshness. You can also freeze cheese if you buy in serious bulk.
- Eggs. Again, usually has a longer shelflife.
- A mixture of greens (think spinach, kale, collards, etc.) I buy these in bulk and store them in the freezer to add to my smoothies.
- Mayonnaise. Great for making deviled eggs or chicken, egg and tuna salad.
- Your favorite herbs and spices. We’re always using cumin, smoked paprika, oregano, garlic powder, and everything but the bagel seasoning!
I know not all of you will be baking, but if (like me) you enjoy baking to kill time, here are the supplies you’ll need:
- Almond flour. Fine-grained works best for baked goods! I prefer Bob’s Red Mill or Trader Joe’s brand.
- Granular erythritol. I switch between Lakanto and Swerve, both of which are a 1:1 swap for traditional sugar.
- Golden erythritol. Many cookie recipes call for a combo of golden and granular erythritol — buy in bulk for your baked goods!
- NOW Psyllium husk. This is the ONLY psyllium husk brand I use.
- Sugar-free chocolate chips. Grab yourself a bag of Lily’s! They come in milk, semi-sweet and dark.
- Xanthan gum. The binding agent in may gluten-free recipes — this stuff is a necessity.
- Cocoa powder. I prefer dutch process cocoa powder for baking!
- Baking soda.
- Baking powder.
Alright, now that we have the shopping down, here are a handful of recipes that make for AWESOME prep!
Each recipe may have a few additional ingredients to add to your list — OR! Leave a comment below the recipe and I’ll recommend some easy subs for an equally delicious meal.
How we tackled this list:
We didn’t make ALL the recipes listed below, but we made a handful of them. Then portioned them into servings, placed each serving in a baggie, and labeled them with the recipe and date.
Toss them in the freezer and you’ll have loads of low carb freezer meals to come!
The recipes that can’t be frozen on this list are made from pantry staples: things like chia seed pudding and chicken salad can be thrown together quickly and easily, but don’t do well in the freezer.
- Egg Muffins. These guys do GREAT in the freezer and are super flexible. So they’ll work with whatever veggies you have on hand.
- Low Carb Breakfast Casserole.
- Low Carb Granola. Made from pantry staples.
- Low Carb Oatmeal. Another pantry staple that’s super delicious and nutrient-dense.
- Low Carb Smoothies. These are great, as you can premake your smoothies from fresh ingredients and stash them in resealable baggies in the freezer for ultimate freshness.
- Low Carb Pancakes.
- Low Carb Quiche Lorraine.
Salads Made From Non-Perishables
- Avocado Tuna Salad.
- Traditional Keto Tuna Salad.
- Canned Chicken Salad with Dill Pickles.
- Mexican Chicken Salad.
Freezer Friendly Casseroles
- Low Carb Mexican Casserole.
- Low Carb Cheeseburger Casserole.
- Low Carb Taco Casserole.
- Low Carb Tuna Casserole.
- Low Carb Shepherd’s Pie. Can be made using frozen veggies!
- Low Carb Meatloaf.
Freezer Friendly Soups
- Low Carb Taco Soup.
- Low Carb Broccoli Cheese Soup. We love adding chicken to this one for some protein.
- Low Carb Chili.
- Low Carb Chicken Soup.
- Low Carb Beef Stew.
Other Freezer Friendly Meals
I hope you find these resources helpful during these crazy times! Comment below and let us know what you and your family are doing to stay healthy during this. Wishing all of you the best!