Need help in figure out menus for when I work

You must be in the healthcare field. I remember that 7p - 7a shift in the ER. O my. All we did was eat, eat, eat! Because those hours limit your choices for food (mostly fast food and bar food in New Orleans in the late hours) I would prepare my meals and make sure to bring loads of low calorie snacks. It is really hard to maintain a healthy eating plan when working those hours, but you can do it for sure!

Well assuming you sleep during the day, your first meal when you wake up should be a good one - I like a high fiber cereal like Uncle Sam with a banana or some strawberrys and some almond milk. I like a fairly substantial breakfast to get me through the first part of the day. You should do this at 5pm before your shift or 6 at the latest.

Follow that up with snack, such as some carrot and celery sticks or a High Fiber Snack bar - no more than three snacks throughout the day total and try to cap at 300 cals total or less for all three snacks (i.e. about 100cals per snack). Never eat more than one snack between meals.

At around midnight, eat another substantial meal. I like boca burgers (2) and some brocoli and low fat dip. Go for low calorie high volume.

For your final meal and 3am or 4 am, keep it light, such as soup and some bread, maybe some cottage cheese, because you are going to sleep soon and you don't want to sleep on a full stomach. After that, don't eat again, until you wake up and make sure you drink all your water.

Hey! I used to work 6pm-6am, and now work noon-midnight.... it's TOUGH! Especially if it's quiet.

I plan my meals to be the same as my day shifts (6am-6pm) but in a different order. Example, today I woke up and ate breakfast, then ate dinner before going to work (largest meal of my day, something hot), and just ate lunch (salad). I keep lots of veggies with me. I eat often, like every 2-3 hours, so I try to keep that up on night shift. I don't worry too much about what I'm eating and when, I just have the snacks and meals prepared and eat what I feel like as the night wears on. I try and bring a bit more food than I think I will actually eat, so if I DO get the munchies I have an apple or some carrots instead of hitting the vending machine :-/

The WORST is I work with this gang of men who have VERY quiet night shifts, and love to cook. Mainly bacon-based meals. It's hard to stay on track, and even harder when there's the smell bacon wafting through the building!

One thing that has been my saving grace is doing "big cooks" on my days off. I cook a super-ultra-mega batch of a few favourite recipes, and freeze them in 1-2 serving portions. Then I have something ready on those days when I would otherwise want to order in or go to the caf.

Do you have a healthy eating buddy at work??

I work 12 hours nights also. Do you have a kitchen at work? I bring sweet potatoes and bake them at work. I think you could microwave them also. I sometimes pack green peppers, cucumbers, spinach, and tomatoes individually and bring a tortilla and hot sauce for an awesome veggie wrap. I bring greek yogurt, cottage cheese, string cheese, avocados, stuff like that for when I feel like snacking. And tons of water!!!! Even just buy a loaf of bread and some healthy sandwich stuff-that's pretty simple. Even easier, find a meal replacement protein shake like herbal life or something.

I work 5p to 5a

I get up at 2pm have some exercise, eat "breakfast" (anything from cereal to a sandwich to a full dinner, just depends on how I feel when I get done.)

I eat a light meal after I get my pass-on most days around 6 or so.

I eat a meal somewhere between 9 and 12 depepnding on how busy the night is.

Then I eat my last meal around 3 to 4 so I don't eat right before I go to bed.

I usually hit the sack no later than 7am.


Then I make sure and budget for snacks and the occassional dessert.

I eat a lot of yogurt, cottage cheese, fruits, raisins, applesauce, pocket thins for sandwiches, healthy(er) lunch meats, chesses, etc. There are lots and lots of yummy options!!!