How To Eat Healthy During The Hurricane?

by Liat  - September 27, 2022

Contrary to popular opinion, you do not need to resort to cheese wiz and pop tarts to keep your family from starving when the lights go out.

Your top priority is to stay fueled and well hydrated. A hurricane healthy meals plan should consist of three meals a day, spread out as evenly as possible. Each meal should have a protein source as its main component, as well as something from each of the other major food groups.  

What Are Some Healthy Protein Choices? 
Canned tuna, chicken, salmon and sardines are healthy protein choices, with a portion size equaling half of one can. Hard boiled eggs can be also a fantastic source of protein but should not be at room temperature for more than 6 hours.  Other healthy protein sources that are also vegetarian include beans, nuts, seeds, and nut butters.

If you need to limit your sodium intake because of high blood pressure or other conditions that require you to be on a law- salt diet, choose Low-sodium canned goods. Besides, reduced sodium options are a better choice for all family members because salty foods can cause excessive thirst, and water for drinking may be limited in an emergency.

Protein Powder is another excellent source, since it can be mixed with water and provides good nutrition and filling calories. Try this Lactose-free, gluten-free, and plant-based protein powder. Two protein shakes and a serving of tuna or beans would provide sufficient protein for a day.

Healthy Fruits and Vegetables: Fruits and vegetables have a high fiber and water content – important for maintaining digestive health – so be sure to have these foods on hand. Eat any fresh fruit and vegetables first. Frozen fruits and vegetables are a good second choice, and if power is lost, they’ll keep in the freezer for 24 to 48 hours.

Canned foods are generally a less nutritious option than fresh and frozen foods, but you should include unsweetened canned fruit, unsweetened applesauce, and dried fruit. 

Healthy Fillers:
 It’s important to include the right starches in a balanced meal. 

High-fiber, high protein canned beans can be stored for a long time, and can be perfect as a side dish or as a complete vegetarian meal. Crackers are a good staple to have on hand, but choose a high-fiber, low-starch option, such as rye crisps, seeds and nut crackers . Whole grain rice cakes are another good choice – they’re good eaten with nut butters.

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Eating Well When the Power Goes Out

If you end up losing power, these healthy meals can be prepared without a heating source:

Day 1


  • 1-2 Sliced boiled eggs, red bell pepper halves with a few slices of avocado.


  • Drained canned tuna with oil and vinegar , fermented dill relish, and sliced almonds. If you have any chopped celery and apple would be great, too.
  • 1/2 c garbanzo beans with lime and cumin. 

Dinner: Chicken Tahini Salad

1 clove garlic, minced

1/4 cup tahini

Juice and zest of ½ lemon, optional

1 tablespoon cider vinegar (or 2 if you have no lemon juice)

1 teaspoon low sodium wheat-free tamari

2-3 tablespoons water

About 2 cups diced or shredded canned chicken

2 cups raw veggies (whatever you have on hand, frozen, thawed is okay: chopped green beans, mini broccoli florets, chopped sugar snap peas, diced bell pepper, cherry tomatoes, etc)

¼ cup sliced almonds

1/4 cup pitted black olives

8 large lettuce leave

Day 2



  • Canned salmon or tuna, mixed with sundried tomato or salsa,  kalamata olives (from a jar) and chopped roasted red peppers (from a jar) in lettuce wrap. 
  • Baby carrots

Dinner: Black Bean Salad


Juice and zest of 1-2 limes

1 tablespoon olive oil

3/4 teaspoon chili powder

½ teaspoon cumin

Salt and fresh ground black pepper, to taste


2 15-ounce cans black beans, drained and rinsed

1 c tomatoes, or Salsa

1/2 c corn  

1 avocado, sliced

¼ cup roasted pepitas

4 veggie “boats” (such as hollowed out tomatoes, bell peppers, or cucumber halves), optional.

Combine all the ingredients toss gently and serve with 

veggie boats   



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Passionate about the science of nutrition and its practical applications, Liat brings a wealth of expertise to unravel the complexities of wellness, providing insightful guidance for your journey to a healthier lifestyle.

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