{"id":26350,"date":"2021-08-26T19:31:27","date_gmt":"2021-08-26T19:31:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26350"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"12-hour-night-shift-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/","title":{"rendered":"12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#What_Is_the_Best_Eating_Schedule_for_Night_Shift\" >What Is the Best Eating Schedule for Night Shift?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#What_to_Eat_on_a_12-Hour_Night_Shift\" >What to Eat\u00a0 on a 12-Hour Night Shift<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Low-GI_Foods\" >Low-GI Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Lean_Protein\" >Lean Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Hydrating_Foods\" >Hydrating Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Healthy_Fats\" >Healthy Fats\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Sample_12-Hour_Night_Shift_Meal_Plan\" >Sample 12-Hour Night Shift Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Meal_1_Breakfast\" >Meal 1: Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Meal_2_Lunch\" >Meal 2: Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Meal_3_Dinner\" >Meal 3: Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Snacks\" >Snacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#What_Not_to_Eat_on_a_12-Hour_Night_Shift\" >What Not to Eat on a 12-Hour Night Shift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Tips_for_Working_Night_Shift_and_Eating_the_Right_Foods\" >Tips for Working Night Shift and Eating the Right Foods<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Eat_a_Main_Meal_Before_Your_Shift\" >Eat a Main Meal Before Your Shift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Eat_Small_Snacks_Throughout_Your_Shift\" >Eat Small Snacks Throughout Your Shift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Have_a_Light_Meal_After_Your_Night_Shift\" >Have a Light Meal After Your Night Shift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Use_Proper_Food_Storage\" >Use Proper Food Storage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Take_Active_Breaks\" >Take Active Breaks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#How_to_Lose_Weight_Working_12-Hour_Night_Shifts\" >How to Lose Weight Working 12-Hour Night Shifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#How_long_should_you_sleep_after_a_12-hour_night_shift\" >How long should you sleep after a 12-hour night shift?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#What_do_12-hour_shifts_do_to_your_body\" >What do 12-hour shifts do to your body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#How_can_you_stay_healthy_if_you_work_night_shift\" >How can you stay healthy if you work night shift?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s 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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Eating_Schedule_for_Night_Shift\"><\/span><b>What Is the Best Eating Schedule for Night Shift?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason behind this timing is digestion and metabolism aren\u2019t as efficient at night, whether you&#8217;re awake or asleep. You may be fully awake, but your metabolism isn&#8217;t. This means that you shouldn&#8217;t expect to eat a full meal at midnight and then digest it as you would during the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Dietitians of Canada recommend eating your main meal a few hours before going to work if you&#8217;re working through the night (<\/span><a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Workplace-wellness\/Nutrition-Tips-for-Shift-Workers.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The best part about timing your meal before your shift is you can enjoy a proper dinner with your family before you head out.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56106\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan-1024x576.png\" alt=\"12 Hour Night Shift Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/5-Day-Fasting-Diet-Meal-Plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_on_a_12-Hour_Night_Shift\"><\/span><b>What to Eat\u00a0 on a 12-Hour Night Shift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working the night shift can cause you to experience a change in appetite, digestive problems, difficulty falling asleep, and weight gain or loss (<\/span><a href=\"https:\/\/www.apa.org\/monitor\/2011\/01\/night-work\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, knowing which foods to eat at night and including them in your night shift diet plan may help you avoid all these issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some healthy foods to eat at night include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-GI_Foods\"><\/span><b>Low-GI Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research in animals has suggested that the pancreas may not function as well when the circadian rhythm is disrupted (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3781472\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This may affect your body&#8217;s ability to manage blood sugar spikes that are caused by certain foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lean_Protein\"><\/span><b>Lean Protein<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lot of people try to eat more <a href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\">protein<\/a> when working the night shift as it keeps them full and helps them build or maintain muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydrating_Foods\"><\/span><b>Hydrating Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Some food items that are good for hydration include watermelon (91% water), apricots (89%), cantaloupe (86%), and strawberries (85%).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you work in a warm environment, eating fruit can also help replenish lost electrolytes and fluids.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/12-hour-intermittent-fasting\/\">12-Hour Intermittent Fasting For Weight Loss And Other Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_12-Hour_Night_Shift_Meal_Plan\"><\/span><b>Sample 12-Hour Night Shift Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some healthy meal options to have before and during your night shift:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_1_Breakfast\"><\/span><b>Meal 1: Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 serving of garlic omelet (3.3g, 25.8g fat, 25.5g protein, and 353 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 vanilla banana milkshake and 2 servings of whole-wheat toast (81.4g carbs, 10.9g fat, 20g protein, and 363.8 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of peanut butter banana toast (51.7g carbs, 17.3g fat, 12.1g protein, and 384.9 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 serving of basic chaffle (1.6g carbs, 17.3g fat, 18.7g protein and 237 calories)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_2_Lunch\"><\/span><b>Meal 2: Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 chicken and mayo bagel (60.7g carbs, 11.4g fat, 65g protein, and 622.6 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 servings of pasta with fresh tomato sauce (92.7g, 3.9g fat, 20.6g protein, and 459.1 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta Caprice (117.8g carbs, 15.4g fat, 32,4g protein, and 726.2 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56114\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan-1024x576.png\" alt=\"12 Hour Night Shift Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/beginner-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_3_Dinner\"><\/span><b>Meal 3: Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 rollups of chicken wraps (59.5g carbs, 24.9g fat, 65.9g protein, and 736 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 servings of healthy Caesar salad (12.5g carbs, 44.1g fat, 115.3g protein, and 921 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 servings of curry tuna salad and 2 bananas (60.7g carbs, 8.9g fat, 36.3g protein, and 226.6 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snacks\"><\/span><b>Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 turkey sandwiches (54.5g carbs, 6.2g fat, 21g protein, and 353 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups of blueberries (42.9g carbs, 1g fat, 2.2g protein, and 168.7 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 servings of tuna avocado salad (7.9g carbs, 12g fat, 30.3g protein, and 248 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 serving of fruit salad (33.1g carbs, 0.9g fat, 2.1g protein, and 133 calories)<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Eat_on_a_12-Hour_Night_Shift\"><\/span><b>What Not to Eat on a 12-Hour Night Shift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Night shift workers may have a tendency to overeat or eat unhealthy items because they haven\u2019t eaten all day long. However, there are certain foods you should avoid at night:\u00a0<\/span><\/p>\n<ul>\n<li><b>Too much Caffeine<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Caffeine is known to alter sleep patterns and interfere with normal digestion (<\/span><a href=\"https:\/\/www.aarp.org\/health\/healthy-living\/info-10-2013\/coffee-for-health.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Caffeinated drinks such as coffee and soda can also contribute to dehydration, which may make you feel tired when it\u2019s time to go home. Dehydration might also contribute to insomnia and constipation (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/dehydration\/symptoms-causes\/syc-20354086\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s best to limit these drinks at night if you&#8217;re working the night shift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Try adding a splash of cranberry juice for a delicious drink that&#8217;s high in vitamin C.<\/span><\/p>\n<ul>\n<li><b>Refined Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li><b>Deep-Fried, Spicy, and Sugary Junk Food<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep deprivation often leads to cravings for foods that are high in fat and sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3763921\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;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 (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/antioxidants-in-depth\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In place of greasy foods, choose lean proteins, vegetables, fruits, whole grains, and nuts.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Working_Night_Shift_and_Eating_the_Right_Foods\"><\/span><b>Tips for Working Night Shift and Eating the Right Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t an excuse if you\u2019ve put some thought into it ahead of time. These tips can help you choose healthy foods to eat at night.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_a_Main_Meal_Before_Your_Shift\"><\/span><b>Eat a Main Meal Before Your Shift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019s time for bed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this isn&#8217;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.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-time-should-you-stop-eating-before-bed\/\">What Time Should You Stop Eating Before Bed? Meal Timing And Weight Loss<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Small_Snacks_Throughout_Your_Shift\"><\/span><b>Eat Small Snacks Throughout Your Shift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, it\u2019s easy for night shift workers to skip meals, or to eat junk food when it\u2019s convenient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also carry healthy energy bars with you to provide energy while you\u2019re working your shift.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These<\/span><a href=\"https:\/\/betterme.world\/articles\/healthy-office-snacks\/\"><b> Healthy Office Snacks <\/b><\/a><span style=\"font-weight: 400;\">are a great option to keep you satiated after your main meal.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56123\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example-1024x576.png\" alt=\"12 Hour Night Shift Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Meal-Plan-Example.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Have_a_Light_Meal_After_Your_Night_Shift\"><\/span><b>Have a Light Meal After Your Night Shift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be difficult to sleep well after a night shift when you&#8217;re either too full or too hungry. To make sure you aren\u2019t 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_Proper_Food_Storage\"><\/span><b>Use Proper Food Storage<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If possible, choose foods that don\u2019t need refrigeration such as nuts and crackers rather than pizza or other meat-based sandwiches that will go bad if left out too long.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;re ready to eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the USDA, perishable foods that have been left at room temperature for more than 2 hours may not be safe to eat (<\/span><a href=\"https:\/\/ask.usda.gov\/s\/article\/What-is-the-2-Hour-Rule-with-leaving-food-out#:~:text=Never%20leave%20food%20out%20of,out%20more%20than%201%20hour.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Active_Breaks\"><\/span><b>Take Active Breaks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try these <\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\"><b>Exercises For Office Workers <\/b><\/a><span style=\"font-weight: 400;\">for a beginner-friendly workout.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Weight_Working_12-Hour_Night_Shifts\"><\/span><b>How to Lose Weight Working 12-Hour Night Shifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ways you can help weight loss despite these challenges:<\/span><\/p>\n<ul>\n<li><b>Get Enough Sleep<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Getting enough sleep is essential for maintaining a healthy weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7914147\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). The National Sleep Foundation recommends at least seven to nine hours of sleep for adults every day (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Working 12-hour night shifts can disrupt your body&#8217;s natural sleep-wake cycle, which makes it challenging to get enough rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Plan Your Meals<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When working night shifts, it&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try preparing meals with lean protein, whole grains, and plenty of fruits and vegetables to keep you full and energized throughout your shift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed more<\/span><a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\"><b> Healthy Meal Prep Ideas For Weight Loss <\/b><\/a><span style=\"font-weight: 400;\">and how to set yourself up for success.<\/span><\/p>\n<ul>\n<li><b>Hydrate Well<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Staying hydrated is essential for weight loss and overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s easy to forget to drink enough water during a hectic night shift, but it&#8217;s important to stay hydrated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and set this plan in motion!<\/strong><\/p>\n<ul>\n<li><b>Make Time for Exercise<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html#:~:text=Using%20calories%20through%20physical%20activity,engage%20in%20regular%20physical%20activity.\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Prioritize Self-Care<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Working long, irregular hours can take a toll on your physical and mental health. It&#8217;s important to prioritize self-care to maintain a healthy weight while working night shifts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10651732\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Seek Support<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Losing weight while working 12-hour night shifts may feel like a daunting task, but you don\u2019t have to do it alone. Seek support from friends, family, or colleagues who understand your work schedule and can offer motivation and accountability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also join online communities or attend fitness classes designed for shift workers to connect with others who face similar challenges.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/1000-Calorie-Meal-Plan-1024x576.png\" alt=\"12 Hour Night Shift Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/1000-Calorie-Meal-Plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/1000-Calorie-Meal-Plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/1000-Calorie-Meal-Plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/1000-Calorie-Meal-Plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_you_sleep_after_a_12-hour_night_shift\"><\/span><strong>How long should you sleep after a 12-hour night shift?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10651732\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a sleep-friendly environment and sticking to a consistent sleep schedule can also improve sleep quality.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_do_12-hour_shifts_do_to_your_body\"><\/span><strong>What do 12-hour shifts do to your body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Working 12-hour shifts can lead to a disruption in your body&#8217;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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4629843\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_stay_healthy_if_you_work_night_shift\"><\/span><strong>How can you stay healthy if you work night shift?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To stay healthy while working night shifts, it&#8217;s best to prioritize self-care, plan your meals, stay hydrated, and make time for exercise. It&#8217;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.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12_Hour_Night_Shift_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019ll be able to gain these important benefits without sacrificing nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have some nutritious snacks ready to stave off hunger during your shift. When you get home, eat a light meal before bedtime so you\u2019re not too hungry or full when you go to sleep.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 It\u2019s important that these employees create a healthy meal plan in order to [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":68146,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[122,87],"class_list":["post-26350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for \u2605 12 HOUR NIGHT SHIFT MEAL PLAN \u27a4 you can use to stay on track with healthy eating? Here\u2019s a simple menu that can help.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night\" \/>\n<meta property=\"og:description\" content=\"Are you looking for \u2605 12 HOUR NIGHT SHIFT MEAL PLAN \u27a4 you can use to stay on track with healthy eating? Here\u2019s a simple menu that can help.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\"},\"wordCount\":2590,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s 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.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Eating Schedule for Night Shift?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The reason behind this timing is digestion and metabolism aren\u2019t 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The Dietitians of Canada recommend eating your main meal a few hours before going to work if you're working through the night (<\/span><a href=\\\"https:\/\/www.unlockfood.ca\/en\/Articles\/Workplace-wellness\/Nutrition-Tips-for-Shift-Workers.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The best part about timing your meal before your shift is you can enjoy a proper dinner with your family before you head out.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/\",\"name\":\"12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for \u2605 12 HOUR NIGHT SHIFT MEAL PLAN \u27a4 you can use to stay on track with healthy eating? 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Here\u2019s a simple menu that can help.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/12-hour-night-shift-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"12-Hour Night Shift Meal Plan: Healthy Foods to Keep You Energized All Night","og_description":"Are you looking for \u2605 12 HOUR NIGHT SHIFT MEAL PLAN \u27a4 you can use to stay on track with healthy eating? 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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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s 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.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Eating Schedule for Night Shift?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It\u2019s 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The reason behind this timing is digestion and metabolism aren\u2019t 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The Dietitians of Canada recommend eating your main meal a few hours before going to work if you're working through the night (<\/span><a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Workplace-wellness\/Nutrition-Tips-for-Shift-Workers.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). 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