Working long days and food
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lau1105
Posts: 1 Member
Hi guys,
I'm after a bit of inspiration ....
I work long days usually 12 hour shifts and I am based in the community so I'm sat a desk for no longer than two hours a day. I've got into the horrible habit of going to the shop and buying a sandwich for on the go or a ready meal for when I'm back in the office
I'm after ideas and suggestions for breakfasts, lunch, dinners and snacks that don't take too much time to prep and can be eaten on the go at times. I do have a day off a week to meal prep, I just need some inspiration.
Any suggestions of things that have worked for you would be greatly appreciated
I'm after a bit of inspiration ....
I work long days usually 12 hour shifts and I am based in the community so I'm sat a desk for no longer than two hours a day. I've got into the horrible habit of going to the shop and buying a sandwich for on the go or a ready meal for when I'm back in the office
I'm after ideas and suggestions for breakfasts, lunch, dinners and snacks that don't take too much time to prep and can be eaten on the go at times. I do have a day off a week to meal prep, I just need some inspiration.
Any suggestions of things that have worked for you would be greatly appreciated
![:) :)](https://community.myfitnesspal.com/en/resources/emoji/smile.png)
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Replies
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You have to tell us what's horrible about your current habits, first.0
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Make your own sandwich at home that fits better intro your calorie goal? You seem to like them. Deli sandwiches in NYC are delicious but pretty calorie dense. If you make it at home you can shave off a couple hundred calories.2
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When I know I'm going to be out a lot, I eat a bigger breakfast and then split lunch into a couple smaller things (like a Builder Bar, a stick of chicken jerky and a piece of fruit ) that I can eat while I'm busy. I'm not usually a grazer but sometimes snacking on smaller portions works so then I'm not relying on trying to find a decent sized meal that will fit my nutrition goals too.
If you do have time to sit and eat a real meal, what are you usually getting that you want to replace? I'm sure you could make your own version that is portion controlled.0 -
Get a binder, a notebook, make a word document, whatever, and start keeping track of foods/meal ideas that work for you. My biggest problem is not being able to think of anything to make when I know that there are SO many options. I work 13ish hour shifts varying from 3-5 days a week, so the day before I plan out my food for the week. Usually I do the same main meal every day (makes it easy to prep and also track in MFP because I just have to make one recipe), sometimes the same snacks but sometimes I mix it up based upon what I need to use up. Luckily, I usually have access to a fridge and microwave but if I don't I just bring cold stuff and put an ice pack in my bag. I also have other stuff to bring to work and got really tired of carrying a backpack and a lunch box, so I got this amazing bag off of Amazon. It's perfect for me, but there are a ton of options for cooler bags. I initially ordered this one and it is very nice as well. I only sent it back because the top compartment wasn't big enough to fit my school textbook, but it's got plenty of room for other stuff.
Anyway, I make an outline of what I want to make, make a grocery list and get that stuff, then come home and cook for a couple hours and portion everything out so it's just grab and go. I usually do either a giant salad or some slow cooked meat and veggies that keep well in the fridge. I'm a huge fan of crock pot stuff that I can throw in and spend the rest of my day doing other chores. Some examples of stuff I like to do:
Salad with spinach, balsamic roasted brussels sprouts, roasted carrots, no sugar added dried cherries, goat cheese crumbles, bacon, chicken cooked in the crock pot with some balsamic vinegar, and a dressing of a quality extra virgin olive oil with some vinegar
Pot roast cooked in the slow cooker. I sear it on the stovetop, then throw it in the crock pot with salt and pepper, italian seasoning, onions, carrots, potatoes, and maybe a little bit of vinegar or red wine. Throw it in there and leave it alone all day.
If I'm super lazy I will do some pre-packaged foods like Costco burrito bowls (DELICIOUS), black bean burgers with sweet potatoes (those are homemade but frying them up or roasting if you prefer doesn't take long), For snacks, I like plain full fat yogurt and berries, pistachios, protein bars, and apples with peanut butter. I should also mention that I do intermittent fasting, so I get up for work at 4am, but only eat from noon until 8pm. Honestly, it's not hard once you get used to it and I feel AMAZING. I feel mentally sharp, it makes it easier to eat less calories, and it's one less meal to prep. So I eat lunch at noon, my snack at 3, and dinner cooked at home around 7.
It takes awhile to get a rhythm and if you make a new recipe sometimes it just isn't great, but once you establish meals that work it kind of takes the thinking out of it. I am so sorry I rambled so much haha but I hope this was somewhat helpful!0
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