Food items to include in a bug out bag.

Food items to include in a bug out bag.

What should you pack in your bug out bag?

That’s a question that preppers and survivalists have been asking themselves for years – and for good reason. When disaster strikes, you want to be sure that you have everything you need to make it through.

In general, there are a few food items that you should always include in your bug out bag no matter what the situation is. It is important to remember that the items we are going to mention are for an average healthy adult. If you have any medical condition such as diabetes, allergy or blood pressure then you should include items that are suitable for you.

Here are some of the most important food items that you can include:

Canned goods:

These are a great option because they don’t require any cooking and they last for a long time. Try to choose canned goods that are high in protein and nutrients, such as tuna, salmon, and chicken.

Here is a short list of canned foods you can include in your bug out bag.

  1. Canned meats
  2. Canned fruits
  3. Canned vegetables
  4. Canned soups
  5. Canned fish

Of course you cannot overload your bugout bag with canned items as they are bulky and heavy. You also need other items that can give more balance to your diet.

Dehydrated foods:

Dehydrated foods are foods that have been cooked and then dried. This removes most of the water from the food, which helps to preserve it. Dehydrated foods can last for a long time without spoiling, and they are often lightweight and easy to pack.

Be sure to choose foods that you know you will enjoy eating – you don’t want to be stuck with something you hate when you’re on the run.

Some dehydrated foods to include in a bug out bag are:

  1. Beef jerky
  2. Dried fruit
  3. Powdered milk

There is an argument between carrying packaged milk or powdered milk. Packaged milk is ready to drink and does not add pressure to your water reserves. However it is bulky and has an expiry date. Powdered milk on the other hand is less bulky, can be stored for a long period but it requires water. Every glass of water you use for powdered milk means you have one less glass of water for any other purpose.

Energy bars:

Energy bars are a great way to get quick energy and they don’t take up much space. Choose bars that are high in protein and nutrients.

If you live in a country where you cannot find energy bars or if they are expensive, then you can simply go for dates. They are natural, cheap and packed with energy.


It’s always a good idea to have snacks on hand, especially if you’re going to be on the go for an extended period of time. Choose healthy snacks such as trail mix, nuts, or seeds.

  1. Trail mix 
  2. Biscuits (Preferably high energy and high fibre biscuits)
  3. Fruit snacks 
  4. Nuts such as peanuts, almonds, walnuts, pine nuts and pistachios.
  5. Chickpeas

Staple foods:

Staple foods are the basic foods that form the foundation of a diet. They are usually inexpensive and easy to find. In most cases, they are also very nutritious.

However the problem with staple foods is that they are bulky. You might not be able to carry a lot of them with you, especially if you’re on the move. Nevertheless, it is always good to have at least some staple foods in your bug out bag, just in case.

Some examples of staple foods include:

  1. Rice 
  2. Pasta 
  3. Oats 
  4. Potatoes 
  5. Lentils
  6. Beans

Comfort food:

Comfort food is not necessarily the most nutritious, but it can help to boost morale and spirits in difficult times. It can also be a great way to get some quick energy.

Examples of comfort foods include:

  1. Chocolate
  2. Candy
  3. Cookies
  4. Cake
  5. Chips
  6. Tea
  7. Coffee

When packing your bug out bag, it’s important to remember that weight is of the essence. So try to choose foods that are lightweight and compact. And be sure to pack plenty of water – at least one gallon per person per day.

Remember that the purpose of the items in your bug out bag is to help you survive till you leave Point A and arrive at Point B. So pack light and pack enough so that you can survive even if your original plans do not work out the way you want them to.

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