Meal plan · No power
Your 3-day plan
Change household, diet or cooking
1 · Your household
2 · How you eat
3 · How you can cook
Day 1
- BreakfastNo heat
Overnight-style oats with dried fruit
Soak oats in UHT or long-life plant milk for 10 minutes. Top with raisins and seeds.
- LunchNo heat
Tuna & sweetcorn crackers
Mix drained tuna with sweetcorn. Pile onto rice cakes or crackers.
- DinnerNo heat
Mackerel, potato & bean plate
Tinned new potatoes (already cooked), mackerel in tomato sauce and green beans — all eaten cold.
- SnackNo heat
Nuts, dried fruit & a cereal bar
Grab-and-go energy. Keep a portion near your torch kit.
Day 2
- BreakfastNo heat
Gluten-free cereal with long-life milk
Pour cereal, add long-life milk. Finish with a tinned fruit portion.
- LunchNo heat
Three-bean salad
Rinse mixed beans, add sweetcorn, a drizzle of oil and vinegar. No heat needed.
- DinnerNo heat
Lentil & rice pouch bowl
Microwave pouches are pre-cooked — safe cold. Mix with lentils and a jar of salsa.
- SnackNo heat
Rice cakes & peanut butter
Spread peanut butter on rice cakes. Naturally gluten-free.
Day 3
- BreakfastNo heat
Overnight-style oats with dried fruit
Soak oats in UHT or long-life plant milk for 10 minutes. Top with raisins and seeds.
- LunchNo heat
Hummus, crackers & veg
Long-life hummus with crackers, olives and jarred roasted peppers.
- DinnerNo heat
Mackerel, potato & bean plate
Tinned new potatoes (already cooked), mackerel in tomato sauce and green beans — all eaten cold.
- SnackNo heat
Nuts, dried fruit & a cereal bar
Grab-and-go energy. Keep a portion near your torch kit.