Meal Plan for a Shift Worker – Night Shift

Early shift - click here (6am - 2pm)
Late shift – click here (2pm - 10pm)
Night shift – below (10pm-6am)

If your shift hours are different, adjust meal timings on the plans appropriately. The plans are based on a moderately active job on the traditional shift pattern, for example, factory workers, warehouse employees, forklift truck drivers, etc. For introduction text, please see Shift Worker – Early Shift meal plan.

Breakfast 6.30am

Large bowl high fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 250ml skimmed milk
or 2 slices granary bread (toasted) + olive oil based spread + jam/peanut butter
200ml fruit juice

7.30am – bed

3.00pm

Evening meal 6.00pm

150g chicken breast or170g white fish or 150g lean meat
60g tblsp basmati rice or 70g wholewheat pasta or serving potatoes
Loads of veg or large salad
Low fat / low sugar yoghurt
Drink

9.00pm

Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken / ham or 60g cheese
Item fruit
Drink

Break 1.00am

3-4 oatcakes + cottage cheese / quark / low fat soft cheese or 2 squares home-made easy flapjack
Item fruit
Drink

4.00am

Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ ham or tuna in low fat natural yoghurt or smoked salmon
Mixed salad
Low fat / low sugar yoghurt
Drink

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.