Meal planning1 min read
Meal planning for shift workers and night shifts
How to plan meals around early starts, late finishes and night shifts, and keep your energy steady on rotating schedules.
Working shifts makes regular mealtimes difficult. Night shifts, early starts and rotating rosters can disrupt appetite, sleep and energy. A little planning makes a big difference.
Think in "days", not clock times
Plan meals around when you wake and sleep rather than the time of day. Your "breakfast" might be at 6pm before a night shift.
Tips for night shifts
- Eat your main meal before your shift starts
- Have a lighter meal or snack around the middle of the shift
- Avoid large, heavy meals between midnight and 6am, when digestion is slower
- Have a small snack after the shift, so you don't sleep hungry, but avoid a big meal
Pack your own food
Hospital canteens and vending machines at 3am aren't ideal. Pack balanced meals and snacks:
- Grain bowls, wraps and leftovers
- Yoghurt, fruit, nuts and hummus with vegetables
- A thermos of soup
Caffeine strategy
Use caffeine early in your shift and stop several hours before you plan to sleep, so it doesn't affect your rest.
Stay hydrated
Keep a water bottle with you and sip throughout the shift. Dehydration can add to fatigue.
Plan around your rota
Mealful lets you plan any day with any meals, so you can build a plan around your rota and get one grocery list for the whole week.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
