The Eat Clean Emergency Prep Guide

December 11, 2019

12 / 11 / 2019

Are you prepared in case of a weather emergency? Weather can often be unpredictable, however, experts are telling us that we can expect more extreme weather more often. In fact, Environment Canada has reported an increase in extreme weather and weather alerts every year since 2014 to the present.

No matter when bad weather strikes, I want to make sure I’m prepared to hunker down in my home for a few days, if necessary, and I want to help you get ready too! That means preparing an emergency kit, making sure your kitchen is always stocked with Eat Clean™ staples, and more.

See Also: The Eat Clean™ Food List

Emergency kit essentials laid out on a wooden floor

Create an Emergency Kit

The first step in preparing for a weather emergency is to plan. Environment Canada has a whole host of resources, guides, and lists of items they recommend you have on hand both in your home and in your car in case of an emergency.

Items like flashlights, batteries, extra water, etc. are all important if the power goes out and it’s not safe to travel. I highly recommend you review the resource guide here and create that emergency kit.

Stock Your Pantry

Planning ahead for a potential emergency means keeping your pantry stocked with plenty of non-perishable, Eat Clean™ food items. Having these items readily available means you can make a variety of Eat Clean™ recipes in a pinch. Simply add in the protein, fruits, and veggies and you’re set!

You don’t have to stock your pantry all at once, but over the course of a few months as you prepare various recipes. Also, keep an eye out for your favorite items to go on sale—that’s always a good time to stock up. Here are the items I suggest you keep on hand in your pantry that are also my go-to items for stocking your Eat Clean™ kitchen.

Nuts & Seeds (raw and unsalted)CondimentsSweet StuffCanned Goods
Almonds, brazil nuts, cashews, chia, flaxseed, hemp hearts, nut butter (almond, all-natural peanut, cashew), pecan, pine, pistachio, pumpkin, sesame, sunflower, walnutsApple butter, applesauce (unsweetened), apple cider vinegar, chili paste, dijon mustard, fish sauce, hummus, miso paste, pickles, salsa, tamari, tahini, thai red curry paste, worcestershire sauceCoconut sugar, dark chocolate (75% or darker), date paste, honey (raw), Manuka honey, maple syrup, molasses (blackstrap)Chicken stock (low sodium), chickpeas, coconut milk, pumpkin puree, tomatoes (14 oz. stewed, 28 oz. diced), tomato paste, tuna, vegetable stock (low sodium)
LegumesDried FruitsHerbs & Spices
Alfalfa, beans (black, edamame, kidney, green, lentils (green/brown/red), lima, navy, pinto, split peasApricots, banana chips, cherries, coconut, cranberries, currants, dates, figs, goji berries,raisinsAllspice, basil (dry/fresh)bay leaves, black pepper, cardamom, cayenne pepper, chili, chinese five-spice, cilantro (fresh),cinnamon (sticks/ground, cloves, whole/ground), coriander, cumin, dill, garlic (cloves/powder), garam masala, ginger (fresh root, dry), herbes de provence, nutmeg (whole/ground), nutritional yeast, onion powder, oregano (fresh/dry), paprika, parsley, pumpkin pie spice, thyme (fresh/dry), turmeric (root/ground), vanilla, rosemary  (fresh/dry), sage, sea salt (himalayan, unrefined), whole star anise

Keep Vegetable Broth on Hand

Another staple that I keep on hand is mineral-rich vegetable broth. I use this as the base for many nutritious meals, and it’s especially well-known for supporting gut health as well as keeping your hair, nails, and skin strong and glowing.

Having some of this on hand, either in your pantry or freezer, will ensure you have the base for something quick and easy if you’re stuck in your home for a few days.

Detox broth vegetable recipe by Tosca Reno

Detox Broth Vegetable

Prep Time: 15 minutes
Total Time: 15 minutes


  • 2 Tbsp coconut oil
  • 2 first-sized organic, onions, skin on, quartered
  • 1 whole, organic garlic clove, skin on
  • 4 organic carrots, skin on, cut into 2" chunks
  • 2 organic parsnips, skin on, cut into 2" chunks
  • 4 stalks organic celery, leaves included, cut into 2" chunks
  • 1 bunch organic chard or kale, whole (don't trim ribs)
  • Handful fresh, organic parsley
  • Handful fresh, organic thyme
  • 4 bay leaves
  • 2 Tbsp ACV
  • 1 Tbsp USS
  • 1 Tbsp whole peppercorns


  1. Place coconut oil in a large stockpot.
  2. Add onion and cook.
  3. Add all remaining chopped vegetables except chard or kale and saute about 8 minutes.
  4. Wash chard or kale chop coarsely. Add to pot.
  5. Add fresh herbs, USS, pepper and ACV.
  6. Add 12-16 cups of water and bring to a boil.
  7. Once boiling, reduce heat and simmer for one hour.
  8. Strain liquid and discard cooked vegetables.
  9. Store liquid in jars and seal.


What You'll Need

Multiple containers storing food in a freezer

Fill Your Freezer

Once you have vegetable broth on hand, you have the base for literally dozens of other meals. Making food in bulk and then adding it to your freezer is a fantastic way to ensure you have approved Eat Clean™ meals available to you at all times.

One recipe that you can make quickly using many of the items on hand in your refrigerator and pantry (see the list above) is my Minestrone Soup. This will warm everyone up from the inside out and keep you healthy and strong if you have to wait out a storm.

Tosca Reno's minestrone soup

Minestrone Soup

Prep Time: 15 minutes
Total Time: 15 minutes

If you’re looking for an easy comfort option for dinner, this minestrone soup is perfect. It’s packed with protein and vegetables for a hearty and healthful meal.


  • 1 Tbsp olive or coconut oil
  • 1 cup leeks, rinsed and chopped
  • 4 bison sausages, cut into rounds
  • 2 garlic cloves, minced
  • 2 cups cabbage, shredded
  • 1 ½ cups zucchini, rinsed and quartered
  • 1 large carrot, peeled and sliced
  • 6 cups low-sodium chicken stock or water
  • 14-oz. can of Italian-style stewed tomatoes
  • 2 chicken breasts, cooked and cubed
  • ⅓ cup apple cider vinegar
  • 2 cups fresh tomatoes, coarsely chopped
  • 1 Tbsp dried oregano
  • 1 Tbsp dried thyme
  • 3 bay leaves
  • Fresh ground pepper and unrefined sea salt to taste
  • ½ cup spiral pasta


  1. Heat olive oil in a Dutch oven over medium-high heat.
  2. Add leeks, sausage, garlic, and cabbage, and saute for 10 minutes.
  3. Reduce heat and add the remaining ingredients except the pasta.
  4. Bring to a boil, cover and reduce heat.
  5. Simmer for 10 minutes.
  6. Add pasta to soup and let it cook for 10 minutes or until pasta is al dente. Serve hot.


What You'll Need

  • Cutting board
  • Knife
  • Dutch oven
  • Pot
  • Food storage containers

Why It's Great

  • A great mix of protein and vegetables
  • Easy to store and reheat
  • It can be ready in 30 minutes

Note: For meal-prepping purposes, prep the soup following steps 1-5 and keep it in a large food storage container until the day you’re ready to serve it. When you’re ready to eat, reheat the soup on the stove and make the pasta fresh on the day to avoid soggy noodles.

Get Prepared Today

No matter the upcoming weather, I hope you’ll take some time over the next few weeks to set you and your family up for health and safety. It may feel like one more thing to add to your do-list, but think of it as a form of self-care. Knowing that you have everything you need on hand, should you need it, will provide you with a sense of security and calmness that will be well worth the effort!

With great love and wishes for wellness,


Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.



  1. Take a Tour of My Pantry - Tosca Reno - […] you want the full list of what I always try to have in my pantry you can check out…

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