proper nutrition while working overtime

ephemerata
ephemerata Posts: 82 Member
edited December 2024 in Food and Nutrition
hey guys!

so i'll be at work for thirteen hours a day, five days a week, for the next four months. 1PM to 2AM. awesome, right? i'm totally stoked, but i have no idea what to do about meal planning. the good news is that i won't be on my feet. i have a desk job with a major tech company and i'll be doing customer service/logistics for back to back customers all day long, so the job can be emotionally and mentally taxing.

unfortunately, i'm at a loss for nutritious, filling, moderately low-calorie/brain-fueling foods that i can either prepare over the weekend so i can snack freely throughout the week without worrying about cooking.

i've been thinking soups, baked dishes, mixed salads that can be eaten hot or cold. honestly, i'm not really into bars or snack foods -- i've found some awesome recipes for things like that, but they mostly just leave me saying, "meh. shouldnt've wasted my time."

do you have any go-to meals for times like this?

Replies

  • jen10st
    jen10st Posts: 325 Member
    I do 13 hour days aswell, I take in sachets of instant porridge. They're really filling and tasty and relatively low in cals. I've also made up a big pot of vegetable casserole which is very low in caps, basically get a ton of whatever veg u like. Mine has sweet potato, parsnip, carrots, leek/onion. I chop it all into big chunks add a casserole mix and cook for however the casserole packet says. It's really tasty and I change what's in it depending on what's in season. You can also add meat for extra protein. And I take fruit to snack on. Long work days are so hard when you're trying to lose weight. Good luck x
  • tonkrz
    tonkrz Posts: 7 Member
    It's rough. I've been on five or six 12-hour shifts a week for a few years now, and learning to take care of myself with so little time away from work took great effort--and is still a learning process. One thing I do is stock up on things I can either prepare quickly at work or that don't take long to make ahead of time.

    About once a week, I make a big batch of scrambled egg whites with some potatoes, sausage, bacon, and spinach in it. That becomes a breakfast burrito filling, which I eat nearly every day. The key for me has been to prep and portion as much as possible on the day(s) off.

    You're right about the soups; they're a great make-ahead meal. If you happen to have a Vitamix, the tortilla soup is crazy nutritious and reheats beautifully.

    Another easy option is getting some turkey (ideally minimally processed) and sandwich thins or bread. Put the turkey on the bread with about half an avocado (either sliced or mashed). It doesn't need anything else, but whatever veggies you'd put on a sandwich would be great.
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