Breakfast: 1/2 Cup Bakery on Main (or other low sugar) granola with 1 cup almond milk or 1 Protein bar with less than 10 grams of sugar
Lunch 1/2 can of tuna (Albacore if possible)/chicken/salmon on two slices Ezekiel bread with lettuce/tomatoes and 1 tbs. olive oil or avocado or 2 Tbs. almond or nut butter with apple slices sandwich on Ezekiel bread. Piece of fresh fruit on side.
Dinner 1/2 Cup quinoa or brown rice (make in advance) mixed with 1/2 cup organic canned beans, any variety, rinse first, with grilled vegetables such as eggplant, zucchini, onions with olive oil, sea salt, and herbs.
Other Snacks: 1/4 Cup unsalted mixed nuts, low sodium canned goods, plenty of water (one gallon water per person/day), Lara or Kind bars
Shopping List (Quantity may vary depending on size of family/member of household; list is by department)
Dried Goods: • 1 bag Bakery on Main granola (any flavor) • 1 container almond milk (unsweetened, any brand) • 1 can tuna/chicken/salmon (albacore, wild caught tuna if possible) • 1 loaf Ezekiel bread (in frozen section) • 1 sleeve brown rice cakes and/or brown rice crackers as a healthy snack • 1 container natural almond butter • 1 can organic beans (any variety, mixed or kidney are fine) • 1 can Amy's organic soup (any kind, like a chili or something, low sodium if possible) • 1 bag/box quinoa (any variety, red or brown) and/or bag of brown rice • Bag of unsalted mixed nuts • Lara or Kind bars
Condiments: • 1 small container olive oil, sea salt and pepper, small container mayo made with olive oil
Other: • Fridge thermometer • 1 gallon water to show • "Emergence" vitamin packets to boost immunity • Hand sanitizer
Food Safety 101: • Perishable food in fridge (meat, poultry, deli meat, dairy, eggs, leftovers) are safe for 4 hours at 40* F or below for 4 hours or less • Frozen food safe for 24 hrs (1/2 full freezer) and 48 hrs (full freezer) if freezer is not opened (freezer should be at 0* before power is out) • To determine if a food is safe to refreeze, frozen food must be 40* or below, or contain ice crystals • Don't taste food to determine safety. • When in doubt, throw it out. • Keep dishes, pots, pans, and cutting boards sanitary by using boiling water on surfaces or submerging in a solution of 1 tsp. bleach/1 gallon of water
For more information on emergency food safety ideas, click the following link.
Copyright 2012 WFSB (Meredith Corporation). All rights reserved.
Wednesday, December 4 2013 4:50 PM EST2013-12-04 21:50:19 GMT
Skydivers killed over Eloy
Two skydivers are dead and a third was injured after colliding midair during a jump over a southern Arizona community, the FAA said.More >
The victims were from the United Kingdom (pictured on the right) and Germany (seen on the left). Both skydivers had open parachutes when they collided about 200 to 300 feet above the ground near Eloy and their canopies collapsed.More >
A 50-year-old woman carrying her pet dog was struck and killed as she crossed a street in Peoria Wednesday evening. The victim's name has not yet been released. The driver of the truck was merging andMore >
The driver of the truck was merging and hit the woman near 73rd Avenue and Cactus Road, Peoria police said.More >
Friday, November 8 2013 12:57 PM EST2013-11-08 17:57:21 GMT
A Lebanon father of three is accused of drugging one of his children in order to have sex with her young friend, according to court documents. Robert Chesters, 42, was arrested after having a relationshipMore >
ALebanonfather of three is accused of drugging one of his children in order to have sex with her young friend, according to court documents.More >
Monday, April 1 2013 4:46 PM EDT2013-04-01 20:46:19 GMT
Scams of all kinds have historically involved the victim wiring cash to a stranger, but now that many consumers have gotten wise to this fact, scammers have found a new way for them to pay them. They'reMore >
Scams of all kinds have historically involved the victim wiring cash to a stranger, but now that many consumers have gotten wise to this fact, scammers have found a new way for them to pay them - Green Dot MoneyPak cards.More >
Tuesday, December 3 2013 5:52 PM EST2013-12-03 22:52:08 GMT
Eleanor Turner passed away in a hospice facility early Friday morning. While her son and daughter were debating whether to tell Eleanor's husband Frank, another phone call came. Frank Turner passedMore >
In the Sunday edition of the Charlotte Observer, Page 7 B, you find a story of a love so true, even death didn't part them for long.More >
Wednesday, December 4 2013 11:14 PM EST2013-12-05 04:14:00 GMT
Peoria Police Department volunteers are greeting holiday shoppers with 'report cards' detailing if their vehicle is a prime target for theft or burglary.The proactive policing program has been in placeMore >
Peoria Police Department volunteers are greeting holiday shoppers with 'report cards' detailing if their vehicle is a prime target for theft or burglary.More >