12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night

Some people are just starting their workdays when other people are going to bed. Such people include factory workers, security guards, and healthcare workers who work the night shift. Most of them have disrupted eating and sleep routines due to their jobs. 

It’s important that these employees create a healthy meal plan in order to avoid weight gain, digestive problems, insomnia, and an increased risk for chronic disease. Here are some tips for creating an effective 12-hour night shift meal plan. 

What Is the Best Eating Schedule for Night Shift?

It’s always a good idea to start off the night with a proper meal before starting work. As it gets closer to midnight, hold back on your food intake and add small snacks throughout the rest of the shift as necessary. Try this simple trick: eat more at the beginning of the shift and less toward the end. 

The reason behind this timing is digestion and metabolism aren’t as efficient at night, whether you’re awake or asleep. You may be fully awake, but your metabolism isn’t. This means that you shouldn’t expect to eat a full meal at midnight and then digest it as you would during the day. 

The Dietitians of Canada recommend eating your main meal a few hours before going to work if you’re working through the night (1). The best part about timing your meal before your shift is you can enjoy a proper dinner with your family before you head out.

What to Eat  on a 12-Hour Night Shift

Working the night shift can cause you to experience a change in appetite, digestive problems, difficulty falling asleep, and weight gain or loss (2). However, knowing which foods to eat at night and including them in your night shift diet plan may help you avoid all these issues. 

Some healthy foods to eat at night include:

Low-GI Foods 

Research in animals has suggested that the pancreas may not function as well when the circadian rhythm is disrupted (3). This may affect your body’s ability to manage blood sugar spikes that are caused by certain foods. 

Some of the best foods to eat at night are low-glycemic index foods. This is because these foods produce a gradual increase in blood sugar levels. This includes foods such as fruits, vegetables, legumes, nuts, and whole grains. 

Lean Protein 

A lot of people try to eat more protein when working the night shift as it keeps them full and helps them build or maintain muscle mass (4). Low-fat dairy products can be great sources of lean proteins at night. These foods include skim milk and low-fat yogurt or cottage cheese with whole-grain cereal.

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Hydrating Foods 

Drinking enough fluids is one of the most important things you can do at night. Your body is constantly losing water through perspiration and breathing, so staying hydrated helps your overall health and energy levels (5). Some food items that are good for hydration include watermelon (91% water), apricots (89%), cantaloupe (86%), and strawberries (85%). 

If you work in a warm environment, eating fruit can also help replenish lost electrolytes and fluids.

Healthy Fats 

Healthy fats, such as monounsaturated fats, are good for you for many reasons. Olive oil, avocados, and nuts are just a few examples of foods that contain monounsaturated oils. 

Read more: 12-Hour Intermittent Fasting For Weight Loss And Other Benefits

Sample 12-Hour Night Shift Meal Plan

Here are some healthy meal options to have before and during your night shift:

Meal 1: Breakfast

• 1 serving of garlic omelet (3.3g, 25.8g fat, 25.5g protein, and 353 calories)
• 1 vanilla banana milkshake and 2 servings of whole-wheat toast (81.4g carbs, 10.9g fat, 20g protein, and 363.8 calories)
• 1 slice of peanut butter banana toast (51.7g carbs, 17.3g fat, 12.1g protein, and 384.9 calories)
• 1 serving of basic chaffle (1.6g carbs, 17.3g fat, 18.7g protein and 237 calories)

Meal 2: Lunch

• 1 chicken and mayo bagel (60.7g carbs, 11.4g fat, 65g protein, and 622.6 calories)
• 2 servings of pasta with fresh tomato sauce (92.7g, 3.9g fat, 20.6g protein, and 459.1 calories)
• Pasta Caprice (117.8g carbs, 15.4g fat, 32,4g protein, and 726.2 calories)
• 1 serving of steamed broccoli with olive oil and parmesan alongside 2 cups of grapes (66.2g carbs, 14g fat, 10.8g protein, and 397 calories)

Meal 3: Dinner

• 2 rollups of chicken wraps (59.5g carbs, 24.9g fat, 65.9g protein, and 736 calories)
• 2 servings of healthy Caesar salad (12.5g carbs, 44.1g fat, 115.3g protein, and 921 calories)
• 2 servings of curry tuna salad and 2 bananas (60.7g carbs, 8.9g fat, 36.3g protein, and 226.6 calories)
• 2 servings of ham and cheese sandwich and 2 servings of easy steamed green beans (64.6g carbs, 28.1g fat, 40.4g protein, and 663 calories)

Snacks

• 2 turkey sandwiches (54.5g carbs, 6.2g fat, 21g protein, and 353 calories)
• 2 cups of blueberries (42.9g carbs, 1g fat, 2.2g protein, and 168.7 calories)
• 2 servings of tuna avocado salad (7.9g carbs, 12g fat, 30.3g protein, and 248 calories)
• 1 serving of fruit salad (33.1g carbs, 0.9g fat, 2.1g protein, and 133 calories)

What Not to Eat on a 12-Hour Night Shift

Night shift workers may have a tendency to overeat or eat unhealthy items because they haven’t eaten all day long. However, there are certain foods you should avoid at night: 

• Too much Caffeine

Caffeine is known to alter sleep patterns and interfere with normal digestion (6). Therefore, you may want to avoid excessive coffee, tea, energy drinks, chocolate, or any other caffeine-containing food or beverage after lunchtime. If your job requires you to stay awake all night (such as a security guard), then try to limit your caffeine to one cup of coffee. 

Caffeinated drinks such as coffee and soda can also contribute to dehydration, which may make you feel tired when it’s time to go home. Dehydration might also contribute to insomnia and constipation (7). It’s best to limit these drinks at night if you’re working the night shift.

Instead of drinking coffee or soda, try a glass of water with some fresh lemon juice squeezed into it. This will provide hydration and electrolytes to keep your energy levels high throughout the shift (5). Try adding a splash of cranberry juice for a delicious drink that’s high in vitamin C.

• Refined Carbohydrates

Refined carbohydrates such as white bread, white rice, and white pasta, as well as added sugars, typically provide a quick burst of energy that fades just as quickly. To get through your night shift, you need sustained energy. Opt for whole grains, legumes, fruits, and vegetables, and pair them with lean proteins and healthy fats for a balanced meal that digests slowly and provides lasting energy.  

• Deep-Fried, Spicy, and Sugary Junk Food

Sleep deprivation often leads to cravings for foods that are high in fat and sugar (9). However, greasy foods such as fried chicken, pizza, and French fries may be more difficult to digest late at night and can lead to indigestion. 

Sugary foods such as candy, soda, and cookies are even worse as they increase blood sugar levels rapidly and lead to the dreaded sugar crash.

If you’re trying to lose weight and need something sweet at night, try having a piece of dark chocolate rather than a super sugary sweet treat. Dark chocolate also has high amounts of antioxidants called flavonoids, which may help reduce your risk for heart disease and memory loss (10). 

In place of greasy foods, choose lean proteins, vegetables, fruits, whole grains, and nuts. 

Tips for Working Night Shift and Eating the Right Foods

One difficulty of night shift work is often the lack of time to eat healthy, nourishing food in the middle of the night. However, this isn’t an excuse if you’ve put some thought into it ahead of time. These tips can help you choose healthy foods to eat at night. 

Eat a Main Meal Before Your Shift

The best way to avoid craving junk food at night is to eat a healthy, balanced meal just before you start working the night shift. This will help you feel fuller and more satisfied when it’s time for bed.

If your evening hours are busy with work, try making a big pan of soup or pasta the day before so you have a quick meal ready to go to take to your shift. 

If this isn’t possible, consider bringing a large container of homemade chicken noodle soup with you in your lunch box so you can have something filling and nutritious if you get hungry while on duty. 

Read more: What Time Should You Stop Eating Before Bed? Meal Timing And Weight Loss

Eat Small Snacks Throughout Your Shift

As mentioned above, it’s easy for night shift workers to skip meals, or to eat junk food when it’s convenient.

Staying full and satiated will help you fight cravings for late night fast food or snacks that are high in fat and sugar. Try packing a lunch box with healthy snacks so you have something nutritious and ready if hunger pangs strike during your shift. 

Choose simple snacks such as nuts, yogurt, fruit cups, baby carrots, sliced bell peppers, or pre-cut vegetables such as celery and cucumbers with low-fat ranch dressing dip or hummus thinned with lemon juice. 

You can also carry healthy energy bars with you to provide energy while you’re working your shift. 

These Healthy Office Snacks are a great option to keep you satiated after your main meal. 

Have a Light Meal After Your Night Shift

It can be difficult to sleep well after a night shift when you’re either too full or too hungry. To make sure you aren’t too hungry before bed, try eating a light meal such as soup or oatmeal. If you can cook and eat this food at your home or workplace, this will help save time during your shift. 

If you find it difficult to deal with the fatigue of working night shifts, then eating a nutritious breakfast after each shift is particularly important. This will help reduce any cravings for unhealthy foods late at night. 

Use Proper Food Storage

If possible, choose foods that don’t need refrigeration such as nuts and crackers rather than pizza or other meat-based sandwiches that will go bad if left out too long. 

However, if you must carry any food that can go bad, then perhaps use an insulated lunch bag or a cooler with ice packs to keep the food fresh. When you get to work, store perishable meals and snacks in a refrigerator or freezer and heat them in a microwave when you’re ready to eat. 

According to the USDA, perishable foods that have been left at room temperature for more than 2 hours may not be safe to eat (11). 

Take Active Breaks

While working out at night may not be practical or possible, taking active breaks and moving around can help with digestion. Walk around the parking lot, take a flight of stairs, or do some jumping jacks to stay energized and improve your mood and sleep patterns. 

Try these Exercises For Office Workers for a beginner-friendly workout.

How to Lose Weight Working 12-Hour Night Shifts

Working 12-hour night shifts can be a challenging lifestyle for many people, especially when it comes to maintaining a healthy weight. The irregular sleep patterns, lack of physical activity, and unhealthy food options available during the night shift make it difficult to lose weight or maintain a healthy BMI. 

Here are some ways you can help weight loss despite these challenges:

• Get Enough Sleep

Getting enough sleep is essential for maintaining a healthy weight (12). The National Sleep Foundation recommends at least seven to nine hours of sleep for adults every day (13). Working 12-hour night shifts can disrupt your body’s natural sleep-wake cycle, which makes it challenging to get enough rest.

To ensure you get quality sleep, try to maintain a consistent bedtime schedule, even on your days off. Invest in heavy curtains or wear an eye mask to block out natural light and minimize outside noise when sleeping during the day.

• Plan Your Meals

When working night shifts, it’s essential to plan your meals ahead of time. This will help you avoid unhealthy food options that are easily available during the night shift. Packing healthy snacks and meals from home is a great way to control what you eat and save money at the same time.

Try preparing meals with lean protein, whole grains, and plenty of fruits and vegetables to keep you full and energized throughout your shift.

We’ve discussed more Healthy Meal Prep Ideas For Weight Loss and how to set yourself up for success.

• Hydrate Well

Staying hydrated is essential for weight loss and overall health (14). It’s easy to forget to drink enough water during a hectic night shift, but it’s important to stay hydrated. 

Take a reusable water bottle with you and aim to drink at least eight glasses of water throughout your shift. Drinking enough water will help you feel full, prevent overeating, and help boost your metabolism.

Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? Check out the BetterMe: Health Coaching app and set this plan in motion!

• Make Time for Exercise

Working 12-hour night shifts can make it difficult to find time for exercise. However, incorporating physical activity into your daily routine is essential for losing weight and maintaining good health (15).

Consider waking up an hour earlier before your shift or utilizing breaks during work to take a short walk or do some stretching exercises. You can also try to incorporate active hobbies such as dancing, yoga, or sports into your schedule on days off.

• Prioritize Self-Care

Working long, irregular hours can take a toll on your physical and mental health. It’s important to prioritize self-care to maintain a healthy weight while working night shifts.

Make time for activities that help you relax and de-stress, such as meditation, reading, taking a warm bath, or spending time with loved ones. Prioritizing self-care can also improve your overall well-being and make it easier to stick to healthy habits during the night shift (16).

• Seek Support

Losing weight while working 12-hour night shifts may feel like a daunting task, but you don’t have to do it alone. Seek support from friends, family, or colleagues who understand your work schedule and can offer motivation and accountability.

You can also join online communities or attend fitness classes designed for shift workers to connect with others who face similar challenges.

Frequently Asked Questions

• How long should you sleep after a 12-hour night shift?

You should aim to get at least seven hours of sleep after a 12-hour night shift. The National Sleep Foundation recommends at least seven to nine hours of sleep for adults every day. This helps maintain your physical health, mental well-being, and overall performance (16).

Creating a sleep-friendly environment and sticking to a consistent sleep schedule can also improve sleep quality.

• What do 12-hour shifts do to your body?

Working 12-hour shifts can lead to a disruption in your body’s natural sleep-wake cycle, which is also known as the circadian rhythm. This can cause fatigue, stress, and reduced productivity at work. It can also lead to weight gain due to irregular eating patterns and lack of physical activity (17).

Having a consistent bedtime routine, eating healthy balanced meals, staying hydrated, and incorporating exercise into your daily routine can help mitigate these effects on your body.

• How can you stay healthy if you work night shift?

To stay healthy while working night shifts, it’s best to prioritize self-care, plan your meals, stay hydrated, and make time for exercise. It’s also essential to get enough sleep and seek support from friends or colleagues who understand your work schedule. Prioritizing a healthy lifestyle despite working night shifts can help you maintain a healthy weight and overall well-being. 

The Bottom Line

A healthy diet can improve mood, performance at work, weight control, and even self-esteem. By planning ahead and making smart choices about what foods to eat on night shifts, as well as during daytime hours, you’ll be able to gain these important benefits without sacrificing nutrition.

Have some nutritious snacks ready to stave off hunger during your shift. When you get home, eat a light meal before bedtime so you’re not too hungry or full when you go to sleep.