Menu Help for Shiftr worker

[phil2306]

I am a shift worker working 6pm to to 3 am Sunday through Wednesday and off Thursday, Friday and Saturday. On my working days I go to bed at 4am and get up at noon.
I have breakfast when I get up and a meal around 5pm before I go to work. Once at work I have no access to a kitchen or refrigerator so must eat whatever non perishables I can take with me. On my days off I eat at normal times.
Can anyone suggest a menu around this?

[Ossie-Sharon]

Hi, Phil. That sounds like a great plan – it’s the sort of thing I recommend to our other nighshift workers here.
The following are some ideas for on-the-job food – note that if you pack them in well-insulated containers, perishables will be fine for the duration of your work period:
•Fresh and dried fruit
•Cut raw vegetables
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa

[jorgensonkathleen]

I work a 12 hour night shift and when I get home at 6 in the morning I just want to crash. Preparing food has been a challenge. I have lost weight just because of more activity but I don’t always choose the right foods. Also eating more than the time allotted for a break would put a limit on the snack time. My shift is 3 days every other week end and 2 days one week during the week every other week.

[Ossie-Sharon]

Hi, jorgensonkathleen. A lot of people are in your spot. Note the easy items posted below, and just do the best you can. Even if each time you do a little better than before, eventually it will add up to a big positive change.

[phil2306]

Thanks for all the replies to this topic.
I think I’ve got it cracked now

[Author]

Posts