Meal Plan for a Shift Worker – Night Shift. Do you need help to stay motivated and fit working night shifts? Then, all you have to do is go grocery shopping and do the prep. When I’m packing my lunch, I grab a salad, some dressing, a yogurt and a piece of fruit and I’m good to go! Weekly blog update emails & special offers for nurses. It’s also really important to pay attention to how you are sleeping during the day, too. Then eat small, frequent snacks throughout the night, alternating a lean protein with a carbohydrate, to keep you awake and satisfied. Base your grocery store shopping list based off of your meals. (1) Breaks are a necessary part of protecting against burnout, and equally important, making sure a nurse gets adequate nutrition while on the job. Quick and Easy Packable Lunches for Nurses. The most important thing is to take care of yourself. Write down what you are going to pack for your lunch every day for a week. The best meal prep tip I can give you is to do what fits your lifestyle. I’ve lost 70 pounds and I’ve reclaimed my life. Meal prep for night shift nurses (or any shift workers) is not as hard as it might seem. The best things to pack for your nigh shift are fresh vegetables, lean proteins, and whole grains. Learn how your comment data is processed. Just make sure and pick the ones packed in water, not syrup, in case you are watching your weight or calories. I usually start with chicken. When you are short on time but still want to eat healthily, meal prep is the answer. Eat small meals or snack repeatedly on small amounts of food during your night shift. Meal prepping can help you make better food decisions, but don’t let it stress you out. Workout routines for a 12 hour or night shift. Invention. These are all the secrets about meal-prepping that will save you time and help you eat healthy at work. Nurses’ schedules can change from time to time. Whatever method you use to cook it, add spices, garlic, lemon or lime juice, whatever tastes good to you. Invention. Eat one or two healthy snacks instead of one large meal If you work afternoons, try to eat your largest meal in the middle of the day. 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. 25+ Nurse Jokes That Will Have Your Nursing Friends Rolling, 15 Time-Saving Makeup Tips All Female Nurses Need. While mealtimes may vary with the shift, avoid going longer than 6 hours between meals. You already know that eating right will give you sustained energy for your entire shift, so let’s look at how to do that. Save my name, email, and website in this browser for the next time I comment. Sit down and make a plan. I began pursuing my lifelong dream of a nursing career at the age of 41. Check your inbox or spam folder to confirm your subscription. Fill a whole card and lose grip with reality. My husband and I have been meal prepping for about a year now, on and off. Or maybe you're just curious what it is like to work in the night? Is Fast Food The Only Option During Busy Days? I started off just prepping through my last shift and thinking that that day I got off work I’d go grocery shopping and/or meal prep, but quickly learned that’s just not the case. Things always flow better when we have prepped ahead. Sugary, high-calorie foods might be what you crave, but they won’t keep you very full and you will crave more of them. Think about things like nut and seed bars, mixed nuts, parmesan cheese crisps, and jerky. Bringing a healthy lunch to your night shift is even more important than during the day shift. End your shift with a meal that contains carbohydrates to help promote sleep. She is the co-founder of Health Media Academy and is an award-winning author and blogger, international keynote speaker, and influencer in the nursing and healthcare technology communities. You juggle life between your school and clinicals. Your email address will not be published. See our disclaimer for more information. The most time-consuming part of meal prepping is cooking the meat. Pistachio and dill chicken salad from Mom Unleased; Tuna avocado lettuce wraps from Flour On My Face Brittney is the author of, Interviews and Press, Awards and Mentions. Liven up any shift with a fun game of bingo. It’s a vicious cycle. Pack fruit or vegetable juices and protein-rich foods, such as boiled eggs, sandwiches made with turkey or chicken, or a muffin spread with cheese or peanut butter. When someone calls in sick and can’t make it to work, you’ll have no choice but to cover his shift. These meal prep tips for busy people – like nurses – are just what you need. 25 best meal prep ideas for health professionals. We will never spam you. The Nerdy Nurse is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. All links on this site may be affiliate links and should be considered as such. These are the specific types of foods that are easy to prepare and will give you healthy and filling lunches. See our privacy policy for more information. Jan 27, 2017 - Finding a quick and easy to pack lunches for nurses can seem overwhelming. Prioritizing healthy living 24/7. By consuming any of our content,  you agree that you will hold us harmless for actions you made as the result of the data. Shift work can be physically and mentally tiring. Aside from filling your tummy, frozen foods offer Here are some meal prep tips just for you. Ever.). This site uses Akismet to reduce spam. Shift work disorder is a condition that mostly affects night shift workers. Nursing students, you have an entirely different challenge when it comes to meal prep. As nurses that can be hard. AMs, PMs, Late Earlies, Night Duty… So prepare all those meals for the week in advance with this list of easy and healy meal prep ideas for health professionals. For many reasons, I had to return to work full-time, which for me is 40 hours/week. If you work nights, eat lightly throughout your shift and then have a small to moderate-sized breakfast. It can go into the oven like this, or you can cook it faster in the Instant Pot (which I love…seriously; Best. What foods to avoid on a 12 hour or night shift. He’s lost 80 lbs so far and I’m so proud of him! Adopting a ‘grazing’ approach towards eating while working the night shift is also suggested, meaning a nurse consumes smaller, more frequent light meals with raw salads, nuts, fruit, and vegetables. Night shift meals can lead to numerous health problems, especially when accompanied with an unhealthy lifestyle. This it my night shift nurse routine before my 3 nights in a row! Eat your “main” meal before your shift and limit yourself to only filling, easily digestible snacks overnight, if you get hungry. Eat normally except my lunch is at 03:00 not 13:00. That’s why meal prepping is such a lifesaver! It’s ok to pack pre-packaged fruit in a cup. Some healthy snack ideas that are easy to grab and go include: If your body doesn’t like to eat the same things at night than it does during the day, here are some ideas of what to put in your lunchbox. Eat protein for your first meal at the beginning of your shift. You won’t have to think about lunches for nurses before your shift. Since the odds of wanting to invest time and energy into a great meal after a tiring shift are slim, every trick you can pull out of your sleeve increases your chances of sticking to your goals. I did some research and found a lot of different lunches for nurses that either requires a little preparation the night before or can be made and ready the morning (or evening) before a shift. Then have a small additional meal and snacks throughout the night. Finally, if you really want to save yourself a ton of time, you can use a meal-planning service like eMeals. Shop Smart When Meal Prepping For Shifts. When you work full-time, it’s tough to find some to figure out what to pack for lunch. Julia Harrison has been a nurse for about six years and currently works eight-hour day shifts at Pennsylvania Hospital in Philadelphia. Whats up y'allllll!! Sit down and plan the week together Take some time at the beginning of your week to plan a dinner for each night. Empty Nester. New Nurse. This next step will help you bust through meal-planning in no time at all. My husband and I have been meal prepping for about a year now, on and off. What liquid calories will help your 12 hour or night shift. My husband is doing the Code Red Diet (similar to keto). Things always flow better when we have prepped ahead. It feels like we never have time for ourselves. I personally love finding ideas on Pinterest. Some healthy snack ideas that are easy to grab and go include: Apples and almond butter; Protein bars; Cheese … Here are two tips that are specific for night shift nurses. Now I’m a new nurse at 44 and reevaluating how to balance a rewarding (but demanding) career and having a life outside of work. Busy people in all professions have looked to the slow-cooker as their meal prepping game-changer. Just grab your lunch bag and go. These meal prep tips will help RNs eat healthy for the entire week. I work as a nurse practitioner in a level I trauma center emergency department. Opt for well-balanced meals that include high-protein, complex carbohydrate, and low-fat foods. There are so many easy ones. Hello everyone! Whole grains take longer to digest than over-processed carbs like white bread or pasta. Nurses are often so dedicated to their jobs they work right through lunch breaks and night shift snack breaks. When you don’t sleep well, your body’s hunger hormones elevate and this causes you to crave high-calorie foods. Create a meal plan for a 12-hour shift that will sustain your energy and help you achieve any health goals. All depends on the mood. Then you can prep into containers with rice and veggies or slice it up into salads (or both!). 12 hour shifts dont' leave much time in the day for meal prep, so quick is a must I’m here to shout from the rooftops about the night shift nurse essentials that will make your life so much easier. Your grocery store shopping list based off of your week to plan a dinner for each.! At Pennsylvania Hospital in Philadelphia plan the week all the secrets about that. We 'll never sell or share your email address after the birth of my twins was going back work. 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