Suggested meal plans for emergencies or when basic services are unavailable

Maintaining a balanced diet during emergencies or when basic water and electricity services are unavailable can be a challenge. Puerto Rico’s Food and Nutrition Commission has created MiPlato for emergencies in Puerto Rico; this tool outlines the recommended dietary guidelines for healthy eating. This guide includes calorie levels and serving size recommendations by food group. To help you during these stressful times, a one-week meal plan is provided below.

Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast Banana (1) 1 cup of ready-to-eat cereal low in sugar (5 g or less) Instant coffee or hot chocolate made with plant-based milk or UHT milk	Breakfast Apple Sauce (1/2 cup) Farina (1 cup) Mixed Nuts Instant coffee or hot chocolate made with plant-based milk or UHT milk	Breakfast Canned mandarin oranges (1/2 cup) Rye crackers (4 squares) 1 ounce of cheese or canned ham 1 ounce of Instant coffee or hot chocolate made with a plant-based beverage or UHT milk	Breakfast Fruit Smoothie (1/2 cup) Toast (2 slices) Peanut Butter (1 ounce) Coffee or hot chocolate made with plant-based milk or UHT milk	Breakfast Grape juice (4 ounces) Oatmeal (1 cup) 1 hard-boiled egg Instant coffee or hot chocolate made with plant-based milk or UHT milk
Lunch Canned salmon (4–6 ounces) White rice (1/2 cup) Canned mixed vegetables (1/2 cup) Applesauce (1/2 cup) Water	Lunch Elbow macaroni with canned chicken (1 cup) Green beans (1/2 cup) Canned mixed fruit (1/2 cup) Water	Lunch Vegetable and Noodle Soup (1 cup) White Rice (1/2 cup) Canned Pineapple (1/2 cup) Water	Lunch Tuna Salad with Side Dishes Canned corn (1/2 cup) Canned peaches (1/2 cup) Water	Lunch Rice and Sausage Stew (1 cup) Canned Mixed Vegetables (1/2 cup) Canned Chinese Mandarins (1/2 cup) Water
Dinner Canned Chicken Stew (1/2 cup) Rice and Beans (1/2 cup) Canned Carrots (1/2 cup) Canned Pear (1/2 cup) Water	Dinner Tuna stew (1/2 cup) Rice and beans (1/2 cup) Canned beets (1/2 cup) Canned peaches (1/2 cup) Water	Dinner Canned chicken wrap Canned corn (1/2 cup) Fruit salad (1/2 cup) Water	Dinner Canned chicken tacos Multigrain or corn chips (1 ounce) Packaged guacamole (1 ounce) China juice (4 ounces)	Dinner Cod Salad Plain Rice (1/2 cup) Stewed Pink Beans (1/2 cup) Canned Mandarins (1/2 cup) Water

Reminders

Remember that meals should be simple, and the food should require little or no refrigeration. Look for items that come in individual or small packages.
Always choose fruits and vegetables that do not need to be refrigerated (pineapples, chinas, peaches, fruit salad, bananas, and dried fruit)
Canned beans and legumes—preferably those packed in water or low-sodium varieties.
Canned vegetables such as green beans, z, peas, beets, carrots, and mixed vegetables.
Look for protein alternatives such as peanut butter, almond butter, and other nut butters.
Don't forget to drink water

At the end of the day, what matters most is that you and your loved ones are well. If you have any concerns or questions, please consult your dietitian.

For more information, visithttp://alimentacionynutricionpr.org.