1 What is a prepper?
The current situation
2 What important things do you need for prepping?
Prepper food that you should always have at home First-aid kit - first-aid kit and necessary medication should not be missing when prepping Hygiene articles - soap and toothpaste reduce pathogens and bad moods Light & electricity - candles, lamps and camping stoves bring light into the dark and heat food Documents - family documents, certificates and contracts provide proof of identity and existence
3 How do you build up a stock of prepper food?
4 What should you look out for when choosing food?
Shelf life - A long shelf life of at least 6 months saves administrative effort Space - Prefer foods that provide a lot of energy and nutritional value for their size Taste - Prepper food should taste good, think fruit, snacks and chocolate
5 The government's recommendations for prepping
6 Preparation is half the battle

Our grandparents knew how important it is to have supplies. If the basic necessities are no longer available, they ensure that you don't starve and die of thirst. Even the German government has been issuing recommendations on crisis preparedness for years. But how do you choose the right prepper food?

In this article, you will find out how to choose the right prepper foods for a crisis-proof stockpile. So that you can protect yourself and your family from the worst in the event of a pandemic.

What is a prepper?

The term prepper is derived from the English word to prepare, which means to prepare means to prepare. It's about being prepared. Prepared for what? For an emergency or a catastrophe that may occur and restrict your life for a certain period of time.

The degree to which prepping is practiced is individual. Some preppers prepare for the end of the world with a six-month supply of food and NBC masks. Is this really necessary?

A far more realistic scenario is to prepare for no food for a few daysas the supermarkets cannot be supplied or you are snowed in. If you are a prepper food, you can bridge the gap for 10 to 14 daysuntil shopping is possible again.

The current situation

Just how unexpected a situation like this can arise can be seen from the current circumstances. Quarantine measures for containment mean that many truck drivers can no longer go to work.

Although it was managed well during the current crisis and there were no supply bottlenecks (except for toilet paper), things could undoubtedly have turned out differently. An example from 2019 shows this.

There was heavy snowfall in East Tyrol, which cut off villages and valleys from the outside world.1 Food supplies became particularly scarce in the Virgen Valley. Food was therefore distributed by helicopter2

Those who had stockpiled food here for crisis preparedness were able to avoid existential fears.

My tip: Wholesome foods are also a good choice, such as drinks and powders from SATURO. They contain all three macronutrients in an ideal distribution and completely cover the energy, vitamin and mineral requirements. Thanks to their long shelf life of up to one year, they are the ideal prepper food.

What important things do you need for prepping?

The most important thing about an emergency supply is that it covers all essential items. Particular attention should be paid to food and drink. However, documents, hygiene articles and medicine are also essential in an emergency.

Prepper food that you should always have at home

The prepper food list only includes Foodstuffsthat have a long shelf life and which one likes to eat. It's no use buying rows of canned green beans if you can't get them down in an emergency.

When choosing, make sure that all three macronutrients - carbohydrates, proteins and fats - are covered. It is also important to ensure that energy requirements are adequately covered. For this, a daily calorie requirement of 2000 kcal per day per person should be taken as a basis.3

A combination of the following is recommended for emergency food supplies:

  • Carbohydrate-rich cereal products such as pasta, potatoes and rice 
  • Protein-rich foods such as pulses, seitan, dried meat or whole egg powder
  • Fatty foods such as nuts and oils

Canned fruit and vegetables, chocolate, jam and other foods are good for adding variety to your diet.

Don't forget to stock up on water! We recommend 14 liters per person per week. For a family of four that wants to stock up for 2 weeks, that means 112 liters of water.

First-aid kit - first-aid kit and necessary medication should not be missing when prepping

A first-aid kit is generally a good idea for treating minor injuries. This includes bandages such as plasters, triangular cloths and gauze bandages. Likewise thermometer and tweezers and medicines part of the medicine cabinet.

This includes medicines prescribed by a doctor as well as freely available remedies. For example, medicine for diarrhea and nausea as well as painkillers and antipyretics. Don't forget wound and skin disinfectants!

Hygiene products - soap and toothpaste reduce pathogens and bad moods

Regular hygiene is important to keep pathogens to a minimum. Social interaction would also suffer if hygiene was avoided. That's why there should always be enough toothpaste, soap, detergent and toilet paper in the house.

In the event that the water supply fails, also include Gloves and kitchen roll are also part of the emergency kit.

Light & power - candles, lamps and camping stoves bring light into the dark and heat food

In a crisis, it's not unheard of for the power to go out (temporarily). Without a backup plan, you will quickly find yourself in the dark with no way to prepare your food. Therefore, get Tea lights, candles, flashlights and spare batteries.

For the preparation of food, a camping stove is completely sufficient. With a few extra cartridges, this will easily suffice for the recommended prepper food. A Gas heater with large gas cylinder also provides warmth.

Documents - family documents, certificates and contracts provide proof of identity and existence

If the worst comes to the worst and you have to leave the house, you need to have your documents to hand. This ensures that you can prove your identity.

Birth, marriage and death certificates must as original A certified copy is sufficient for contracts, certificates and income statements. Land register extracts, passports, ID cards and driving licenses are sufficient as simple copies, as they are stored centrally and can be retrieved by the authorities.

How do you build up a stock of prepper food?

When putting together emergency rations for your home, you should first make a list of how much of which food you need. This makes shopping easier, as it enables a systematic approach.

A good way to avoid hoarding is to buy everything bit by bit. Simply buy an extra tin every time you go shopping. This way, the prepper cellar fills up slowly but steadily.

Online shopping is also an excellent way to stock up on food. Especially complete meals such as SATURO can be conveniently ordered online.

Doing the shopping when there is no crisis situation. If the emergency has already arrived, you are no longer alone with the idea of "preparedness" and there is a high probability that certain items are already sold out.

What should you look out for when choosing food?

Shelf life - Long shelf life of at least 6 months saves administrative effort

Food stocks should be created when they are not needed. A long shelf life is therefore essential. Everything from 6 months in the future is suitablelonger best-before dates are preferable.

The longer the shelf life of the food, the less often you have to go through the Prepper food and possibly sort it out. This saves a lot of effort. The advantage of SATURO is clearly the long shelf life of three to 12 months.

A tip for labeling: The best-before dates of the food can be easily marked with insulating tape and a sharpie. This eliminates the need to turn over each individual can just to read the best-before date.

When eating and refilling, the first in - first out principle should be applied. should be applied. Replenishment (with a later best-before date) is stacked towards the back and food with an approaching best-before date is eaten first.

Place - Give preference to foods that provide a lot of energy and nutritional value for their size

Food for 2 weeks for one person can be stored in the smallest apartment. A family needs more space. Priority is therefore given to Food that provides as much energy and nutrients as possible for its size.

This could be rice, canned bread or dried meat. Powders that can be used to make complete meals are also suitable. However, Asian noodles in a bag or 5-minute terrines are not on the prepper list of foods.

Taste - Prepper foods should taste good, think fruit, snacks and chocolate

As mentioned at the beginning, emergency provisions should taste good. Of course it is possible to eat only flour and honey, but stress factors must be avoided as much as possible, especially in crisis situations.

Therefore, make sure you have a wide range of products in stock. If you store canned fruit, chocolate, sweets or other snacks in addition to your basic food supplies, this will keep morale high. 

My tip: With the liquid food, shakes or energy bars from SATURO you have crisis-proof food that provides you with everything you need, tastes good and has a long shelf life.

The government's recommendations for prepping

Description Description
Foodstuffs 3.5 kg cereal products, potatoes and rice
4.0 kg vegetables and pulses
2.5 kg fruit and nuts
2.6 kg milk and dairy products
1.5 kg meat, fish, whole egg powder
approx. 350 g fats and oils
20 liters of water
If required, chocolate, sweets, ready meals, jam, etc.
Medicine chest Medication from the doctor
First aid kit
Skin and wound disinfectant
Remedies for pain, nausea, sunburn and insect bites
Clinical thermometer
Hygiene articles Soap and detergent
Toothbrush and toothpaste
Toilet and household paper
bin liners
Disposable crockery and cutlery
Hand sanitizer
Light & electricity Candles and tea lights
Lamps and batteries
Gas stoves and gas cartridges
Gas heaters
documents Originals: birth, marriage and death certificate
Originals / certified copies: certificates, contracts, income statements
Single copy: passport, identity cards, driver's license, land register excerpt

Preparation is half the battle

Don't want to have to worry about your food supplies in a crisis situation? Then plan ahead! Prepper food for your emergency supplies should have a long shelf life, be healthy and tasty.

Stock up on food for 10 - 14 days and you'll be prepared for most situations. After all, a prepper stockpile should only be used for short-term bridging. 

FAQs: Questions about prepper food

Which foods have a long shelf life?

Basically processed foods such as white rice, white flour and industrial sugar have a long shelf life. Likewise, canned foods generally have a shelf life of several years. The same applies to whole egg or milk powder and dried meat.

A good addition is also Astronaut food like SATURO. It is designed for a long shelf life and optimum nutrient supply and thus combines the most important requirements for prepper food.

How long should the stock last?

How long your stock should last depends primarily on your need for safety. The official recommendations are 10 to 14 days. For most likely scenarios, this is sufficient to bridge the bottlenecks.

Is there any non-perishable food?

Sugar and salt are non-perishable foodstuffs5As they contain no unbound water, they do not provide a breeding ground for bacteria and fungi. Two other foods which, if handled correctly, are stored almost forever can be kept almost forever are Rice and honey.

Sbalitelný obsah


  1. Austrian Broadcasting Corporation Virgental: Food is becoming scarce. Retrieved August 7, 2020 from
  2. Online MPREIS magazine in Prägraten has groceries again from today. Retrieved August 7, 2020 from
  3. Deutsche Gesellschaft für Ernährung e. V. (October 2007) Statement of the Deutsche Gesellschaft für Ernährung e. V. on the application of "Guideline Daily Amounts" (GDA) in the voluntary labeling of processed foods 
  4. Federal Office of Civil Protection and Disaster Assistance (December 2018), Guide to emergency preparedness and correct action in emergency situations
  5. WDR Can sugar go bad? Retrieved August 7, 2020 from