It's inevitable that at some point all of us will face a time when a storm or some other situation leaves us with the power out in our homes for a day or more.  During these times it's easy to reach for the sodium-packed processed foods for meal and snack time since most cooking options are not available.  However, believe it or not, there are not semi-perishable items that can give you the nutritious power you need when the power's out:

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Breakfast:

  • Dry cereal with dry milk powder (prepared with water)
  • Peanut butter sandwich on wheat bread with a fruit cup
  • Low-fat pudding cup with 1/4 cup nuts or dried fruit
  • Whole-grain blueberry muffin or bagel with canned vegetable or fruit juice

Lunch/Dinner:

  • Peanut butter and jelly sandwich on wheat bread served with 2-3 cups pre-popped popcorn
  • Tuna fish vacuum pack (~3 ounces) prepared with honey mustard served with 10-12 blue corn tortilla chips, rice crackers, or whole-wheat crackers
  • Quick and Easy Three Bean Salad (makes about 5-6 cups or 10-12 (1/2-cup) servings of salad): Drain and rinse a can of cut green beans, a can of kidney beans, and a can of black beans; combine and mix with a vinaigrette dressing of your choice; add in 2 tablespoons of honey; sprinkle on ground pepper to taste
  • Rinsed and drained canned chicken breast chunks (~ 5 ounces) served with 2 tablespoons of a low-fat dressing with "Quick and Easy Three Bean Salad"

Snacks:

  • 1/4 cup dried fruit such as raisins or dried apricots
  • 1/4 cup almonds, cashews, or mixed nuts
  • 10-12 blue corn or whole-grain tortilla chips
  • fruit cup
  • low-fat pudding cup
  • 2-3 cups pre-popped popcorn
  • granola bar
  • dehydrated turkey "jerky"
  • dehydrated fruit "leather"
  • low-sugar protein drink
  • canned vegetable or fruit drink