Meal Plan for a Shift Worker – Early Shift

Early shift - below
Late shift – click here
Night shift – click here

The plans are based on a moderately active job on the traditional shift pattern, for example, factory workers, warehouse employees, forklift truck drivers, etc. These jobs do not require a large amount of strength but for good health and adequate energy, a regular meal pattern is desirable. Typical shift patterns will be 6am – 2pm (early), 2pm – 10pm (late), 10pm-6am (night) though they may differ slightly, in which case adjust timings appropriately.

Food choices are not snack junk foods, rather healthy food choices, with the focus on regular eating. The plans have also been designed to involve home-made snacks and lunches to ensure you have control over your own food, as well as to save money.

The intake is based on an average weight individual for weight maintenance. For energy the base of each meal and snack is on slow releasing carbohydrate foods and don't forget to drink plenty of water. Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious foods to include, but don't forget to vary your food choices.

For your days off, try to integrate yourself into a regular and structured eating plan, according to what shift you've just come off, and when you like to get up.