Night time/Over night shift workers

I do the same thing. I buy my groceries and do all of my cooking on one of my days off. My co workers saved me all of their empty chinese food containers (The black ones with the snap on lids) and I use those to freeze the meals in. This way I can put the entire container in the microwave and it helps steam heat it. This method works for me so much better because to be honest - I just don't want to cook when I wake up in the evening!

Also, for myself- I find that eating two meals a day, and supplementing what would be my 3rd meal with snacks/shakes is beneficial. However this might not work well for you if you work longer than 8 hours overnight. I typically have one meal when I wake up, then pack my second meal and some snacks for my shift. I do not eat after I get home in the morning. I always make sure I take my multivitamins with my first meal after I wake up.

Lastly, after suffering from "Shift work sleep disorder" (Yes it's real) I started using Melatonin (Coupled with an amazing set of black out curtains that a co worker gifted me) to sleep in the mornings. I didn't realize HOW MUCH my lack of sleep was effecting my weight struggles, energy, and all around well being. I also try not to change my sleep schedule on my days off. I know that this approach isn't feasible for many people that have children at home.

I've always preferred going to the gym after work, no matter what shift I am on. Again, depending on your preference + the area you live in, you may be at the mercy of the gyms hours depending on what facilities are available to you.

I try to eat anything heavy in grains/starch during my first meal of the day. I find if I eat that stuff while I'm at work I get sluggish more easily. Of course I don't have anyone else to talk to at my job either. Haha.

It takes some time to find a way for your body to function correctly working this shift. It took several months of fixing one issue at a time to begin feeling normal