1 Person, 3 Months – COOKING ESSENTIALS

Welcome back to our ongoing emergency food storage series: What to Store for One Person for 3 Months. Each month, we break down the essentials you’ll want to have on hand in case of a crisis—whether it's a natural disaster, job loss, or a health emergency. So far, we’ve covered:

• January: Grains 1 PERSON 3 MONTHS - GRAINS - PackFreshUSA

• February: Water Storing Sugars – Keeping Life Sweet -One Person for 3 Months Supply - PackFreshUSA

• March: Legumes Beans: The Magical Legume - What to Store for 1 Person for 3 Months - PackFreshUSA

• April: Sugar Storing Sugars – Keeping Life Sweet -One Person for 3 Months Supply - PackFreshUSA

• May: Cooking Essentials (you’re here!)

May we are focusing on Cooking Essentials—the foundational ingredients that turn simple pantry staples into actual meals. These may seem like small items, but when it comes time to cooking your stored food, you’ll be glad you included them.

Why Cooking Essentials Matter

Imagine trying to bake bread, cook beans, or preserve food without baking powder, salt, or vinegar. These ingredients don’t just enhance flavor—they’re also necessary for food preservation, baking, and even cleaning. And the quantities may surprise you: a little goes a long way! I also add my favorite ingredience to this list. See more below.

3-Month Supply for 1 Person: COOKING ESSENTIALS

Here’s a suggested quantity list for one adult for a 3-month period:

• 0.25 pounds Baking Powder 

• 0.25 pounds Baking Soda

• 0.125 pounds Yeast

• 1.25 pounds Salt

• 0.125 gallons Vinegar (that’s about 16 ounces)

These amounts are based on basic cooking and baking needs, including bread-making, food prep, minor cleaning tasks, and preserving.

Ingredient Breakdown & Uses

• Baking Powder & Baking Soda: Vital leavening agents for baking. With stored grains and flour, you’ll want to make bread, pancakes, biscuits, and other baked goods.

  • You need about .25 lbs of baking powder and baking soda each.  A pound of each one is about 2.33 cups. Since you only need 1/4 of a pound you will need .58 or just over 1/2 cup. But I would store 1 cup for 1 person for 3 months.

• Yeast: Perfect for making fresh bread during a long-term emergency when fresh options are unavailable.

  • 1 lb of yeast is about 3 cups. You need 0.125 pounds. I purchased (6) 3 packs of Yeast since each is .25 oz you need a total of 16 packs but they come in packs of 3 - so 18 it is. 

• Salt: Beyond seasoning, salt is critical for food preservation, electrolyte balance, and pickling.

  • 1 pound of salt is equal to a little over 1 1/2 cups. So, I would recommend putting 2 cups away to get close to the recommended 1.25 lbs. In fact that would give you a little bit more than 1.25 lbs. 

• Vinegar: Used for cleaning, flavoring, pickling, and even natural remedies.

Long-Term Storage Tips

To make sure these ingredients last and maintain their potency, proper storage is non-negotiable. I use the PackFreshUSA Mylar Bags and Oxygen Absorbers Box Set (7 Mil, 100 Pack) to protect my supplies from moisture, oxygen, light, and pests.

These bags are thick, durable, and perfect for breaking down bulk ingredients into manageable, sealed portions. Add an oxygen absorber, seal it up, and label it with the date and contents—it’s that easy.

Tips for Organizing Your Cooking Essentials:

• Separate by use (baking vs. preservation vs. cleaning)

• Label clearly and store in a cool, dark place

• Rotate ingredients annually to ensure freshness

• Store a small “working pantry” amount in easy-to-access containers and keep the rest sealed in long-term storage

What’s Next?

This blog is part of a monthly series focused on building a 3-month emergency supply for one person. If you're just joining us, be sure to check out the previous topics:

• January: [Grains Storage Guide]

• February: [Water Storage Basics]

• March: [How to Store Legumes Long-Term]

• April: [Smart Sugar Storage Strategies]

• May: You’re reading it—Cooking Essentials!

Coming soon: June’s topic – Fats & Oils

Final Thoughts

In a crisis, you don’t just want to survive—you want to be able to thrive, cook real, nourishing meals. Stocking these small but powerful cooking essentials will help you turn your pantry into a functioning kitchen, no matter what comes your way.

I also add other spices that I like cooking with. Having basics like Italian seasoning, garlic powder, minced onion, cinnamon, and more. I have for a few dollars added some flavor to my soups with paprika to make Goulash or Chili Powder to make Taco Soup. In all I spent less than $40.00 to get all my supplies I need an more.

Stay prepared, stay resourceful—and come back next month as we continue building your reliable 3-month food storage plan.

Great! Here are both a printable checklist and a social media caption you can use to promote your blog post:

Printable Checklist: 1 Person – 3 Months Cooking Essentials

COOKING ESSENTIALS – STORE THE FOLLOWING:

• 0.25 lbs Baking Powder

• 0.25 lbs Baking Soda

• 0.125 lbs Yeast

• 1.25 lbs Salt

• 0.125 gallons Vinegar (about 16 oz)

Storage Tips:

• Use Mylar bags + oxygen absorbers for long-term storage (not with salt, baking soda, or baking powder)

• Label contents and storage date clearly

• Store in a cool, dry place

• Rotate yearly and keep a small “working pantry” portion accessible

Recommended Packaging:
PackFreshUSA 7 Mil Mylar Bags & Oxygen Absorbers – 100 Pack

Happy Prepping!


Ola D Griffin
Long-term Food Storage Expert
Customer Service, Safeguard Brands, Inc. dba PackFreshUSA
YouTuber Pandemic Prepsters - YouTube 
Instagram - Ola Dee Griffin (@Preparedness101) • Instagram Photos And Videos 
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