do the buried quests. you get recipies as well as food.
ANY canned food that doesn't have a recipe option, go ahead and eat as required.
Cans NOT to eat unless starving:
chili, beef rations. PEAS (no no no, don't eat. no!) sham. lamb. salmon. pasta.
chili/salmon make chilidogs/fish tacos. need meat for the dogs too.
cornbread/cornmeal also needed, boiled water (stupid easy to get lots of)
Those are from lvl 2 of master chef, and you just might get the recipies from dig quests.
PEAS get used in so many recipies, you'll always be running short. Buy every can you can find. (they're cheap)
Buy cornmeal everytime you see it at the trader. Again, stupid cheap prices.
The beef/lamb/pasta/sham are for the really good things. Okay, sham for the chowder, which give a stam boost. (aka horde night food)
Right now, the traders tend to have guns early, so see if they do and do quests, sell things etc, to try and get one.
A Q4 AK47 is under 5k dukes and is doable to purchase. (bullets now...)
I ALWAYS try to have a couple guns for day 7. pistol/shotty/ak types.
I also always get them.
padded armor for a while to save on stam (and you find tons of it, so use it).
oh, look for a cigar. if you see it, buy it, grab it whatever, wear it. +1 str (helps get mining/chef etc up, and if trying for lvl 7 str, it's worth 2 pts at that lvl)
lucky goggles: wear those when looting chests. can be hard to find.
red tea, easy to make, yes drink first, boiled water after for top up. purified if you can get it is best of course.
Solo is always tougher as you have to do it all yourself. co-op, you can share the load. (the cook should also go into mining, since they are putting the pts into str, etc)
Oh, you can also up the loot to 200% for a bit to increase the early stockpiles.
enuf fer now. need moar coffee.