How To Eat Healthy During A Hurricane

How To Eat Healthy During A Hurricane

November 14, 20234 min read

With Hurricane Florence approaching quickly, I wanted to get you information I think we can all benefit from, eating healthy during a hurricane and after while the power is out!


  • Canned goods (easy way to get protein through beans and canned meats)

  • Nut butters

  • Meal bars or protein bars

  • Powdered almond milk if you need milk

  • Tons of water

  • Buy veggies and fruits that don’t have to be refrigerated

  • Have tubs of protein powder (vegan or whey or casein)

First, let’s start with canned goods. Ones that you can eat cold if you have to. Most of these have added preservatives and high levels of sodium but, it could be a solid way to get in some veggies and in some cases meats. Here’s what I’d recommend without worrying about preservatives and sodium:


  • Canned chicken

  • Tuna

  • Canned salmon

  • Pinto beans

  • Black beans

  • Chick Peas

  • White Kidney Beans


  • Pretty much any canned veggie

  • Pumpkin

  • Green chiles

  • Tomatoes


  • Anything with real fruit juice only

  • Soup (can warm these on the grill):

  • Chicken soup

  • Low sodium chili

  • Pretty much any canned soup you like

This isn’t an exhaustive list but it’s a solid start. Many of these you can get in lower sodium options. Here’s a link to a list from Good House Keeping. 25 Healthy Canned Foods

Healthy Meal Bars:

I love Get Rx’d, Kind Bars, and Larabars. Before I recommend any meal bars though, YOU NEED TO READ THE LABELS. Some of these suckers are high in carbs and/or sugar. Just because it’s made with dates doesn’t mean it isn’t packed with sugar. Keep your eye on the labels if you plan to eat alot of these!

Here’s a link to an awesome list of healthy meal bars each listed with a different purpose (post workout etc.) from EatThis.com. Eat This, Not That

My plan is to pick up a few tanks of propane so that I can cook on the grill as well. I’m leaning towards cooking this early though as the protein that I will be cooking needs to be cold until I cook it. Some other healthier options that don’t need to be refrigerated that you could grill are:

  • Oatmeal

  • Corn on the cob

  • Any potato

  • Tomatoes

  • Onions

  • Whole grain pasta could be boiled if you have water and sauce could be heated as well

  • Pretty much any produce that you don’t have to keep cold could make a great tin foil wrap up type of recipe with some garlic, salt, pepper, and olive oil.

  • Eggs could work as well if they have not been refrigerated

Here’s some recipe ideas from RaisingWhaisians.com. Most of these require meat so you just have to be able to keep the meat cold.

26 Hurricane Grilling Recipes

Go get some protein powder!

If you are vegan or have issues with dairy, consider rice or pea protein. If you are going to be very active for some reason, whey protein digests quickly. If you aren’t going to be as active, sometimes casein which digests much slower is a better option.

Here’s a solid article from everydayhealth.com on eating well during a storm. There more resources here and some meal plans for specific diet restrictions.

Here’s an example of what a day might look like if you have zero refrigerated food: Breakfast:

-Bowl of dry whole oats w/ canned evaporated milk or almond milk from a cooler with ice

-Nutrition bar with canned fruit or apple sauce


-Nut butter sandwich (or on a lettuce wrap if you have a cooler of refrigerator)

-Tuna/chicken/salmon salad (with mayo from a cooler with ice or a balsamic vinegar dressing) on bread or crackers

-Bean salad (mix of canned beans) dressed with olive oil, vinegar, and seasonings

-Pre-prepared soup (from a thermos)

-Rice and beans with vegetables (can cook on the grill)

I hope you were able to grab some quick and easy to implement ideas from this blog. Please feel free to email with any questions or please comment if you have some awesome stuff to add! We are all in this together and could all benefit!


Coach Joe

Reach out to me!

info@BFPNC.COM (I’ll answer directly I promise!)

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Breakaway Fitness & Performance

Breakaway Fitness & Performance focuses on strength training, weight loss, and a healthy lifestyle in their blogs.

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