How should my meals look when I work nights

thatch1234

Hey guys, I work from 12-4am. I get home and asleep by 5:30. I usually wake up at 11 and have my breakfast around 300 call mark. I have lunch about 2-3 which is around 600 cals, I then have dinner about 6-7 which is around 800-100 cals, I have enough call left for a double protein shake after my gym session but that leaves me like 10 hours without food which I end up caving in and eating something. Thing is I feel like I'm cheating if I eat between 12-4. So late for food. Anyone got similar issue or a plan?

Arranna1212

Try eating things that are high in protein and fiber. One of my favorite snacks that usually curbs hunger for about 2 hours is Yoplait 100 cal Greek Peach yogurt. It has 10g of protein. I know it's hard sometimes, but try not eating junk at any of your meals but instead trying filling it with something fresh and especially have some kind of lean meat with your meals. If you know that you're going to want something, plan ahead and bring a healthy snack too. Hope that helps

joan23_us

so long as you plan and dont go over your calorie deficit requirement meal timing is irrelevant, eat anything you like, anytime you like so long as you are in a caloric deficit... on the other hand, i usually eat meat/poultry and a low GI carb source if i know im not gonna be consuming food for a long period of time... some people call it 'eating heavy' but i call it eating wisely... you dont consume a whey protein shake and expect to feel full for hours and hours because whey is designed to be consume post workout for faster absorption, casein protein on the other hand is designed to be consumed at night for longer absorption but i prefer solid meal at night keeps me nice and full til the next day... something you will decide depending on your preferrence.

rayfu75

I work nights and I log midnight to midnight. Don't have any issues and eat whenever I'm hungry. 1st meal during work nights is normally when i get home from work before I go to sleep.

nutmegoreo

When I worked nights, I also logged midnight to midnight. I had no concerns about eating at work. Perhaps take some of those dinner calories and have a little something at work. You may find that you have more energy. You need to find what will work for you. Good luck!

FindingAmy77

hmm, you could try a protein bar and water for those in between hours. I like the special k 10 grams protein with fiber bars. I work nights too. Just space out your meals and snacks. Your stomach doesn't have a clock.. As long as you are getting your "fasting" when you sleep between five thirty and eleven then I don't see the problem.

thatch1234

Wow thanks for all the advice guys, I could do 12-12 but I don't feel it would work well for me tbh. On the other hand I do believe cutting down cals on my meals when I can will work well. I will start to make some fresh fruit salad or bring yoghurt to work with me. Once again myfp users. Very simple but effective help. Thanks alot!

thatch1234

I think I initially read through doing 12-12 a bit to fast(at work) so even if I eat my normal daily dinner. I could for example have my breakfast/supper at work at like 2 am. Would that hinder my weight or fat loss in any way?

Domineer

I work nights. I log my day from the time I wake up to the time I go to bed (typically I stay up for 19 hours a day). I work 14 hr days for three straight days per week.

I eat breakfast when I first wake up, which is after 4p. I eat lunch 3 hours into my shift. I wait 6 hours or 7 hours and eat dinner around 330a. I typically dont snack, just drink tons of water and tea. If I absolutely must eat when I get home before bed, Ill have an apple or orange. So far, Ive cut 6 lbs in 3 weeks of starting 3rd shift. I must say it works and losing weight is not as hard on this shift as most people say.

Poodledoodle100

I work longer nights than you typically 7pm- 7.30 am but take my breakfast to work to eat at about 3am and then have my lunch when I get in before I go to sleep and then when I wake up it's either a quick snack and tea later or if I'm back at work that night then I tend to sleep longer til say 4pm so just get up and eat my tea.. You get used to curry for "breakfast" after a while .

thatch1234

Hey guys, appreciate you taking the time to respond! I've done the when I wake up till I sleep method today. But is fine as managed to keep 400 call for my 1am food which tonight is homemade chicken chow mein!