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This is what is currently recommended by the USDA for dietary guidelines for one day.  You will need to times it by 3 to get the 72 hour list.

1400 CALORIES AGES 2-6
BREAKFAST: 2 oz grain, .5 c fruit, .5 c milk, 1 tsp fat
LUNCH: 2 oz grain, .5 c veggies, .5 c fruit, .5 c milk, 2 oz meat/beans, 1 tsp fat
DINNER: 2 oz grain, 1 c veggies, .5 c fruit, 1 c milk, 2 oz meat/beans, 2 tsp fat
1 GALLON WATER

1600 CALORIES AGES 7-11
BREAKFAST: 1 oz grain, .5 c fruit, 1 c milk, 1.5 tsp fat
LUNCH: 2 oz grain, 1 c veggies, .5 c fruit, 1 c milk, 2 oz meat/beans, 1.5 tsp fat
DINNER: 2 oz grain, 1 c veggies, .5 c fruit, 1 c milk, 3 oz meat/beans, 2 tsp fat
1 GALLON WATER

1800 CALORIES AGES 12-17
BREAKFAST: 2 oz grain, .5 c fruit, 1 c milk, 1.5 tsp fat
LUNCH: 2 oz grain, 1 c veggies, .5 c fruit, 1 c milk, 2 oz meat/beans, 1.5 tsp fat
DINNER: 2 oz grain, 1.5 c veggies, .5 c fruit, 1 c milk, 3 oz meat/beans, 2 tsp fat
1 GALLON WATER

2000 CALORIES AGES 18 + FEMALE
BREAKFAST: 2 oz grain, .5 c fruit, 1 c milk, 2 tsp fat
LUNCH: 2 oz grain, 1 c veggies, .5 c fruit, 1 c milk, 2.5 oz meat/beans, 2 tsp fat
DINNER: 2 oz grain, 1.5 c veggies, 1 c fruit, 1 c milk, 3 oz meat/beans, 2 tsp fat
1 GALLON WATER

2400 CALORIES AGES 18+ MALE
BREAKFAST: 2 oz grain, 1 c fruit, 1 c milk, 2 tsp fat
LUNCH: 3 oz grain, 1.5 c veggies, .5 c fruit, 1 c milk, 3 oz meat/beans, 2 tsp fat
DINNER: 3 oz grain, 1.5 c veggies, .5 c fruit, 1 c milk, 3.5 oz meat/beans, 3 tsp fat
1 GALLON WATER



GRAINS: breakfast bars, cereal, crackers (low sodium), granola bars, hot cereal/oatmeal, noodles, pasta (canned), soup
FRUIT: fruit cocktail, fruit dried (store extra H2O), fruit leather, fruit roll ups, fruit (canned), jam, jelly, juice (box or can), raisins

MILK: hot chocolate, milk (canned), milk (powdered, store extra water), soups (creamed)

VEGGIES: veggies (canned), soups (canned), boxed potatoes (store extra water)

SNACKS/SUGARS/STRESS REDUCERS & EXTRA ITEMS: gum packs, hard candies, instant cider, sugar cookies, sweetened cereals, sugar, salt, pepper, seasoning

OILS: candy bars, oil, butter

MEAT/BEANS: beef jerky, corned beef hash, nuts (some oils in these), peanut butter, spam, tuna fish, Vienna sausages, chili, pork n beans

Trail mix is a combo food

My parents eat out of there 72 hour kits every 6 months also.  They said it was quite an eye opener the first time they did it.  Realistically they didn't have enough food at all!!!  Since then they have made sure to stock up on enough food, and foods they really want to eat.

Well, the family ate our 72 hour kit food (and some extras) and learned we had PLENTY of food in the kit.  The kids got a little tired of it so I made a real dinner on Sunday night, but it was worth the effort to make sure it was enough to feed the family - actually, we had extra food.  Now it is time to replace the things we ate and a lot of the items are on sale!  I would encourage you to follow the list in the original post - it worked for my family (DH 40 DD 15 DD 13 DS 11 DS 9).  Adjust accordingly for your family - it is important.