No-Cook Emergency Meals

Meal 1: Sattu shake

• 3 tablespoons sattu powder
• 1 glass water (cold or room temperature)
• Pinch of salt and a squeeze of lemon if available
• Stir well and drink

~300 calories. Filling, nutritious, and ready in 30 seconds.

Meal 2: Chana and gur

• Handful of roasted chana (150g)
• Small piece of gur (jaggery)
• Eat together; the chana gives you protein, the gur gives you energy

~400 calories. Traditional combination that has fuelled labourers for generations.

Meal 3: Roti wraps (pre-made)

• Leftover roti or naan (keeps 24–48 hours without refrigeration)
• Achar (pickle) from the jar
• Any available raw vegetables: cucumber, tomato, onion

~250 calories. Works as long as you have bread. Make extra rotis whenever you cook.

Meal 4: Dates and peanuts

• 8–10 dates (khajoor)
• Handful of peanuts (moong phali)
• Eat alternately: dates for quick sugar, peanuts for sustained energy

~450 calories. Both keep for months without refrigeration.

Meal 5: Glucose biscuits + peanut butter

• 1 pack glucose biscuits
• Peanut butter (or any nut butter)
• Spread and eat

~400 calories. Glucose biscuits are in every shop in Pakistan.

Calorie targets

• Adult at rest: 1,500–1,800 cal/day minimum
• Active adult: 2,000–2,500 cal/day
• Child (5–12): 1,200–1,500 cal/day

In an emergency, you can survive on less. Prioritise water over food. You can go days without food but only hours without water in Karachi's heat.

Storage note

All ingredients above are shelf-stable for months. Keep a dedicated box with these items and rotate every 3–4 months.