We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

12-hr shifts

nomoyoyoing
nomoyoyoing Posts: 159 Member
edited November 2024 in Food and Nutrition
For those of you who take your food for you 12-hour shifts and stay within moderate calories, what does a typical day of breakfast, lunch, and dinner look like for you..if you don't mind sharing. I struggle with this because I get up so early and get home a couple hours after 'dinnertime'. Thanks in advance

Replies

  • tooru
    tooru Posts: 72 Member
    I commute to work and work about 9/10 hour shifts, but to keep me full and going for the day I do this;
    (I know it's not particularly early starts for me, but just shift the hours because I always get home pretty late)

    Breakfast (around 10/11am): a healthy,natural peanut butter on a bagel with some chia and milled flax seeds (around 300-350 cals).

    Lunch (around 2/3pm): a small pack of healthy chicken fillets and some kind of rice/pasta pot from Uncle Bens (around 400 cals).

    Snack (around 5/6pm): Some nuts or pea snaps and a piece of fruit (100-200 cals).

    Dinner (around 8/9pm): a good sized portion of green veges with couscous or ravioli. This meal I eat at home so it can be anything really (about 300/400 cals)
  • RodaRose
    RodaRose Posts: 9,562 Member
    Eat more on the 12 hour shifts and less on the days that you are off.
    That way you can do a weekly average.
  • nomoyoyoing
    nomoyoyoing Posts: 159 Member
    Thanks! I guess I need to be more clever in how I pack my lunch and dinner. I don't want to keep resorting to the cafeteria, which is how I have gained weight in the first place.
  • Jenna8915
    Jenna8915 Posts: 17 Member
    I work 12 hour shifts, a mix of days and nights. On days...
    Breakfast: banana + 2 boiled eggs
    Lunch: pre-cooked jacket potato with cheese + a 120g tin of tuna with 1tbsp of super light mayo
    Afternoon snack: apple, satsuma, individually-packaged cheeses (babybell/dairylea) or greek yogurt.
    Dinner: cooked by my husband and eaten at home at around 8-9pm.

    For nights, i exercise to earn a few extra calories, may skip breakfast and eat my afternoon snacks as evening/overnight snacks instead.
  • nomoyoyoing
    nomoyoyoing Posts: 159 Member
    Jenna8915 wrote: »
    I work 12 hour shifts, a mix of days and nights. On days...
    Breakfast: banana + 2 boiled eggs
    Lunch: pre-cooked jacket potato with cheese + a 120g tin of tuna with 1tbsp of super light mayo
    Afternoon snack: apple, satsuma, individually-packaged cheeses (babybell/dairylea) or greek yogurt.
    Dinner: cooked by my husband and eaten at home at around 8-9pm.

    For nights, i exercise to earn a few extra calories, may skip breakfast and eat my afternoon snacks as evening/overnight snacks instead.

    That's helpful - thank you!!
  • leahkathleen13
    leahkathleen13 Posts: 272 Member
    I work 12's. If I kno I'm doing three in a row I prep my work food all at once and eat the same thing for three days. I eat an egg and veggies for breakfast. Then I eat every four hours at work. I a meat, carb and veggie for dinner, oatmeal and fruit for brunch, and a yogurt sundae in between. I usually have 200 calories for a snack around 8 pm when I get home. I pack some raw veggies and water for the car ride because I am usually quite hungry. I also have a big thermos of tea with soy milk and sometimes stevia pop.
This discussion has been closed.

Categories