MEAL PREPARATION

Healthy from the Start Resources for Shiftworkers

Working overnight often means less access to a variety of healthy food options. If you need to eat during the night, it can be useful to prepare meals and snacks in advance, so you can limit ultra-processed foods (i.e., foods made mostly from substances extracted from other foods) and choose whole foods such as fruits, vegetables, or wholegrains.

Overnight, there can be limited food options available to support a nutritious diet. Planning and preparing meals in advance of your shift is a great way to ensure you are meeting your nutrient requirement, while eating the foods that you enjoy. Because of their long work hours, sometimes shiftworkers can be time poor, and spending hours meal prepping isn’t always an option. 

To prepare a balanced meal, consider the following split:
½ of your meal should be veggie, ¼ of your meal should be carbohydrates, and a ¼ of your meal should be protein.

Here are some quick snack options that offer a balance of nutrients to keep you energised for longer:

DIY snack mix

  • Mix together a combination of your favourite raw nuts, seeds, dried fruit, and popcorn

Veggies and dip

  • Carrots, celery, cucumber or capsicum with avocado or hummus

Yoghurt and fruit

  • High-protein yoghurt with a mixture of berries

Nut butter and fruit

  • Apple slices or a banana with your favourite nut butter

Some ideas on how to build a balanced meal include:

Scrambled eggs on toast

  • ½ plate of non-starchy vegetables = spinach, tomato and mushrooms

  • ¼ plate of complex carbohydrates = 2 pieces of wholegrain toast

  • ¼ plate of lean protein = 2-3 eggs OR 170g tofu

  • Healthy fats = ¼ avocado

Burrito bowl

  • ½ plate of non-starchy vegetables = lettuce, cherry tomatoes, corn, capsicum

  • ¼ plate of complex carbohydrates = ½ cup brown rice

  • ¼ plate of lean protein = 80g chicken OR 1 cup black beans

  • Healthy fats = ¼ avocado OR 2 tablespoons sour cream

Noodle stir-fry

  • ½ plate of non-starchy vegetables = broccoli, cabbage, cauliflower, capsicum

  • ¼ plate of complex carbohydrates = ½ cup soba noodles

  • ¼ plate of lean protein = 65g beef OR 170g tofu

  • Healthy fats = 30g cashew nuts

Turkey salad sandwich

  • ½ plate of non-starchy vegetables = lettuce, tomato, cucumber, carrot

  • ¼ plate of complex carbohydrates = 2 pieces of wholegrain bread

  • ¼ plate of lean protein = 80g turkey breast

  • Healthy fats = ¼ avocado OR 2 slices cheese

Sometimes, you might not be able to prepare your food before shift, and you find yourself needing to buy something.
There are a couple of things to keep in mind:

  • Avoid ultra-processed food (e.g., fast food, cakes, pies, processed meats) as much as possible, as these choices might contribute to both short- and long-term digestive issues, and won’t fuel you well for your shift.

  • Choose snacks that are high in protein and healthy fats (e.g., muesli bars, nuts, plain popcorn).

  • If you do need to rely on ‘fast’ food options, try to balance these out where possible. For example, pick a salad or piece of fruit as a side for a burger, instead of fries.

  • Be kind to yourself – managing your nutrition as a shiftworker can be challenging, and the occasional fast-food meal isn’t the end of the world. Try to eat a nutritious diet the majority of the time to balance things out.

If you are unsure about how processed the food you’re consuming is, this chart provides some examples, ranging from minimally-processed through to ultra-processed foods (40).

 A note on supplements

It’s not uncommon for shiftworkers to use supplements to assist in supporting their health and wellbeing. It’s important that you prioritise getting your vitamins and minerals through nutrition as much as possible, rather than relying on supplementation. If you do need to supplement your diet, this should be done under the guidance of a healthcare professional (e.g., general practitioner, dietitian).