If zombies ever do take over, having the right food supply will be more crucial than ever. You’ll want staples that last long, provide good nutrition, and, most importantly, are versatile. This list is about survival and maintaining your health and sanity in the face of a zombie apocalypse. Here are 13 must-have foods that’ll keep you going when the going gets tough.

A person observing silhouetted figures amidst a dystopian cityscape engulfed in flames.
Photo credit: Depositphotos.
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White rice in a wooden spoon.
Photo credit: Depositphotos.

Stored in an oxygen-proof container, uncooked rice can last up to 25-30 years! So as long as you have water and a heat source to cook on, this one’s a no-brainer!


Honey. Photo credit: Canva Pro.

This sweet treat never spoils and can add a morale-boosting sweetness to your survival food. Honey also has medicinal properties, making it a dual-purpose must-have in your kit.


Jerky. Photo credit: Canva Pro.

Jerky is lightweight, packed with protein, and can survive almost anything, just like you’ll need to. It’s the perfect snack for staying on the move and can be eaten quickly, without any preparation.

Tomato Paste

Tomato Paste. Photo credit: Depositphotos.

This concentrated blast of flavor can turn any bland meal into a gourmet apocalypse feast. Tomato paste is rich in vitamins and can last forever, making it perfect for long-term survival.

Canned Beans

Canned Beans. Photo credit: Depositphotos.

A powerhouse of nutrition, canned beans are rich in protein and fiber, keeping you full and energized. They’re also incredibly versatile, making them a staple in any apocalyptic chef’s pantry.

Peanut Butter

Peanut Butter. Photo credit: Depositphotos.

High in calories and packed with protein, peanut butter is the delicious glue holding your apocalypse diet together. It’s also great for trapping zombies if you spread it on the floor… just kidding, but seriously, it’s a great energy source.

Bottled Water

Bottled Water. Photo credit: Depositphotos.

Water is life, especially when you’re on the run from the undead. Bottled water is crucial for staying hydrated during long treks or when the water supply gets compromised. Plus, it’s perfect for washing small wounds and staying clean.

Instant Coffee

Instant Coffee. Photo credit: Canva Pro.

Because even during the apocalypse, nobody wants to face zombies without their morning coffee. Instant coffee can be a morale booster and keep you alert during those long, undead-filled nights.


Oats. Photo credit: Depositphotos.

Oats are the ultimate survival breakfast, providing sustained energy and essential nutrients. They’re easy to prepare, even with just hot water, and can be mixed with almost anything for a hearty meal.

Powdered Milk

Powdered Milk. Photo credit: YayImages.

Dairy might seem like a luxury when you’re dodging zombies, but powdered milk can add essential nutrients to your diet and last for ages. Plus, it’s great with oats or coffee.

Canned Meat

Canned Meat. Photo credit: Depositphotos.

Protein is key to keeping your strength up, and canned meat can last for years on your shelf. Whether it’s chicken, beef, or tuna, it’ll help you maintain muscle mass and energy levels during those intense zombie evasions.

Granola/Energy Bars

Granola/Energy Bars. Photo credit: Running to the Kitchen.

Quick, portable, and packed with energy, these bars are your best friends when you need a boost without the fuss. Perfect for on-the-go snacking, and they don’t take up much space in your survival kit.

Dried Fruit

A bowl of dried fruits.
Photo credit: Depositphotos.

Dried fruit is a powerhouse of nutrients, packing a sweet punch of energy with a long shelf life—ideal for outlasting any zombie menace. It’s lightweight and easy to store, making it perfect for on-the-go snacking during frantic escapes. Rich in fiber and vitamins, dried fruits like apricots, raisins, and apples keep your health in check, while their natural sugars can boost morale with a much-needed treat amidst the apocalypse chaos.


Alcohol. Photo credit: Depositphotos.

Not just for taking the edge off, alcohol can be used for disinfecting wounds, starting fires, or bartering with other survivors. And let’s be honest, a little apocalypse cocktail can go a long way for morale.


Salt. Photo credit: Depositphotos.

Salt isn’t just a flavor enhancer; it’s essential for preserving food and can be used for medical purposes. Plus, in a pinch, it can be used to create barriers or traps for smaller undead critters.

11 Ice Cream Flavors That Shouldn’t Exist, But Do

Two people holding ice cream cones in their hands.
Photo credit: Depositphotos.

Ice cream is usually a no-brainer treat, the kind of thing you reach for when you want something cold, sweet, and comforting. But wander off the beaten path of vanilla and chocolate, and you’ll find a world of flavors that are anything but ordinary. Some of them are bold experiments, while others feel like they were made on a dare. We’ve scooped together a list of 11 ice cream flavors that, despite their best intentions, might have been better off left as fleeting thoughts rather than becoming a reality.

See Them Here: 11 Ice Cream Flavors That Shouldn’t Exist, But Do.

Avoid these 11 Foods If You’re Sensitive to Lectins

A shopping cart full of groceries in a supermarket.
Photo credit: Depositphotos.

Navigating the world of food sensitivities can feel like walking through a minefield, especially when lectins are the culprits. You might have heard that these protein-packed particles can wreak havoc on sensitive stomachs, but figuring out where they’re hiding is another story. We’re breaking down some of the foods that are lectin landmines for those with sensitivities. Grab a notepad, because you’re going to want to remember these tips next time you’re grocery shopping or planning a meal.

See Them Here: Avoid these 11 Foods If You’re Sensitive to Lectins

10 Foods You Should Never Eat Raw

A woman laying on a couch with a stomachache.
Photo credit: Depositphotos.

Diving into a bag of crunchy raw carrots or whipping up a smoothie with butternut squash and spinach? Go for it! But beware, the culinary world has its rogues. Some foods play hardball with your stomach or sneak in toxins that could turn your mealtime into a risky affair. It’s all about knowing who’s who in the raw food lineup.

See Them here: 10 Food You Should Never Eat Raw

Select images provided by Depositphotos.

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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