These are the specific types of foods that are easy to prepare and will give you healthy and filling lunches. Meal prep for night shift nurses (or any shift workers) is not as hard as it might seem. Invention. While mealtimes may vary with the shift, avoid going longer than 6 hours between meals. Our digestive system and body clock have not evolved with time, so eating when its dusk or dawn are good cues for night shift workers. When you work full-time, its tough to find some to figure out what to pack for lunch. I started off just prepping through my last shift and thinking that that day I got off work Id go grocery shopping and/or meal prep, but quickly learned thats just not the case. Every lunch needs protein. Stay up for 12 hours straight (or more) before your night shift. Brittney is the author of, Interviews and Press, Awards and Mentions. Whether you are vegan or dont mind eating meat, there are some fantastic ways to pack a protein in your lunch. It is annoying to do this, but its much less annoying doing it once rather than every night of the week. Aside from filling your tummy, frozen foods offer The problem gets worse for those who dont get enough time to sleep restfully. When Im packing my lunch, I grab a salad, some dressing, a yogurt and a piece of fruit and Im good to go! The best meal prep tip I can give you is to do what fits your lifestyle. Just grab your lunch bag and go. This it my night shift nurse routine before my 3 nights in a row! 25 best meal prep ideas for health professionals. Nursing students, you have an entirely different challenge when it comes to meal prep. Thats why meal prepping is such a lifesaver! You juggle life between your school and clinicals. by Howard Gerber on June 25, 2019. Your email address will not be published. But they wash well and get refilled quickly. We do a lot of salads so it meets his diet needs and we can both grab one to pack for lunch or as a quick snack. By consuming any of our content, you agree that you will hold us harmless for actions you made as the result of the data. Eat protein for your first meal at the beginning of your shift. Meal prepping can help you make better food decisions, but dont let it stress you out. https://www.youtube.com/watch?v=9NLnlPs-m58. For many reasons, I had to return to work full-time, which for me is 40 hours/week. Now that you know some ideas and tips for healthy meal prepping, lets look at exactly what to pack in your lunch. 12 hour shifts dont' leave much time in the day for meal prep, so quick is a must What liquid calories will help your 12 hour or night shift. Some of the things to keep on hand that you can grab and go (and wont go bad in your lunch box) are: Next, its important to keep your pantry stocked with a variety of things. When you work the night shift, your snacky side will come out. 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. Whats up y'allllll!! Instead, pack some low-carb snacks that wont go bad in your lunch bag. There are so many easy ones. See who can fill a row first! Busy people in all professions have looked to the slow-cooker as their meal prepping game-changer. Is Fast Food The Only Option During Busy Days? Weekly blog update emails & special offers for nurses. The whole point of meal prepping is to not only create a healthy diet, but to also save time AND money. When you dont sleep well, your bodys hunger hormones elevate and this causes you to crave high-calorie foods. 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. Eat your main meal before your shift and limit yourself to only filling, easily digestible snacks overnight, if you get hungry. If you're working a night shift, try having your "main meal" before you leave, between 5-6 pm. Some healthy snack ideas that are easy to grab and go include: Apples and almond butter; Protein bars; Cheese It feels like we never have time for ourselves. Meal Plan for a Shift Worker Night Shift. I am a new nurse and I love night shift, but I am freaked out about the health consequences of flipping back and forth all the time. This question has popped up more than once, so I thought Id share in detail what my work schedule looks like, and how Ive managed to cope with working night shifts for over a decade. Here are some more nurse lifestyle articles youll enjoy next! Base your grocery store shopping list based off of your meals. Here are some meal prep tips just for you. If you do this right, you should be able to make all your meals for the week in one day. We will never spam you. Meal Prep Ideas for Nurses. Eating healthy at work is possible, and it doesnt have to be a lot of extra work. Feed yourself all the nutrients you need. A bad diet will only worsen the condition further. Do 12-hour shifts make it difficult to stay on track with all that is needed to keep lose or maintain your ideal weight? Shift work disorder is a condition that mostly affects night shift workers. 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 toAmazon.com. You might not have a refrigerator for your lunch box. Finish your shift with a light breakfast as the sun rises. For more meal prep ideas, please visit my Pinterest page for recipes and more (all kinds of nurse-y type stuff). Pistachio and dill chicken salad from Mom Unleased; Tuna avocado lettuce wraps from Flour On My Face Shift work can be physically and mentally tiring. The best things to pack for your nigh shift are fresh vegetables, lean proteins, and whole grains. Invention. Its ok to pack pre-packaged fruit in a cup. Whole grains take longer to digest than over-processed carbs like white bread or pasta. Shop Smart When Meal Prepping For Shifts. Im Tara Bren. Fill a whole card and lose grip with reality. Nurses are often so dedicated to their jobs they work right through lunch breaks and night shift snack breaks. Then have a small additional meal and snacks throughout the night. What not to do? Sit down and plan the week together Take some time at the beginning of your week to plan a dinner for each night. All links on this site may be affiliate links and should be considered as such. Your email address will not be published. However, she also spent two years working 12-hour night shifts. You can try freezing pasta, chicken meals or even just fruits and vegetables. Pack some bacon jerky, for example, along with some flavored mixed nuts. This next step will help you bust through meal-planning in no time at all. This day/night in my life was so fun to film! You can save lots of time by preparing an entire weeks worth of lunches on your day off. Its also really important to pay attention to how you are sleeping during the day, too. I dont know about you, but after making tons of important decisions all week, sometimes I just dont feel like making another one. Then you can prep into containers with rice and veggies or slice it up into salads (or both!). Honestly I meal prep the same stuff I would do for day shift. Hello everyone! Sit down and make a plan. See ourprivacy policyfor more information. My husband and I have been meal prepping for about a year now, on and off. The best fruits and veggies that pack well are: Finally, whole grains will give you energy that will last your entire shift. Prepare for it by packing healthy snacks that will give you sustained energy all night long. This will give you long-lasting energy and make you more alert. The best way to prepare for night shifts requires you to incorporate a number of items; food preparation, organize the household, inform close contacts of your schedule, transition your sleep pattern, prepare your bedroom for daytime sleeping, exercise and booking a social event. Seasoned Wife. Liven up any shift with a fun game of bingo. Some people prefer to just cook up one type of meat because its easiest. Others find some adjustments that work for them, and will do what they can to have a normal schedule when they arent working. Take the Nurse Blogging 101 online course, Best Nurse Backpack for Work Knack Backpack Review, Best Shoes for Nurses 20+ Recommended Nursing Shoes for Women, Gifts for Nurses: All The Best Nurse Gift Ideas in One Place, How to Pass the NCLEX with 75 Questions in One Attempt, Most Popular Shoes for Nurses: Alegria Clog, The Best Stethoscope For Nurses The Ultimate Guide to Nurse Stethoscopes, Use summer sausage and cheese as your protein, Chef salad fresh lettuce, hardboiled egg, chicken, chopped carrots, sunflower seeds, Whole-wheat pita filled with chicken, avocado, spinach, with an apple on the side. Its a vicious cycle. We strive for accuracy, but cannot be held responsible for the current validity of data as best practices are ever-changing. See our disclaimer for more information. We dont make too many ahead as we just have the four little bottles. Its so nice to have the list emailed to me and just pack my food without having to think about it. It can go into the oven like this, or you can cook it faster in the Instant Pot (which I loveseriously; Best. Or maybe you're just curious what it is like to work in the night? Opt for well-balanced meals that include high-protein, complex carbohydrate, and low-fat foods. Just make sure and pick the ones packed in water, not syrup, in case you are watching your weight or calories. For example, they might put some chopped chicken on a bed of lettuce one day, and make a chicken caesar wrap the next. Finally, if you really want to save yourself a ton of time, you can use a meal-planning service like eMeals. Learn how your comment data is processed. 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. The most important thing is to take care of yourself. My husband and I have been meal prepping for about a year now, on and off. Dont stress out over having a pretty lunchbox with all of the food groups. Do you need help to stay motivated and fit working night shifts? As nurses that can be hard. Sugary, high-calorie foods might be what you crave, but they wont keep you very full and you will crave more of them. Eat small meals or snack repeatedly on small amounts of food during your night shift. Keep your pantry stocked with a variety of things that are shelf-stable. Ever.). Prioritizing healthy living 24/7. Hes lost 80 lbs so far and Im so proud of him! 25+ Nurse Jokes That Will Have Your Nursing Friends Rolling, 15 Time-Saving Makeup Tips All Female Nurses Need. Finding a quick and easy to pack lunches for nurses can seem overwhelming. Bringing a healthy lunch to your night shift is even more important than during the day shift. When someone calls in sick and cant make it to work, youll have no choice but to cover his 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. Save my name, email, and website in this browser for the next time I comment. If youre ready to take control of your health, lose weight, and get your life back, download the free healthy habits checklist. Prepare for it by packing healthy snacks that will give you sustained energy all night long. When you are short on time but still want to eat healthily, meal prep is the answer. Dog Mom. Required fields are marked *. This does not increase your purchase cost in any way. One of the biggest adjustments after the birth of my twins was going back to work. Ever.). If you prefer variety, then give yourself a little extra time and cook a few different types of meat. Some healthy snack ideas that are easy to grab and go include: If your body doesnt 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. Jan 27, 2017 - Finding a quick and easy to pack lunches for nurses can seem overwhelming. Now Im a new nurse at 44 and reevaluating how to balance a rewarding (but demanding) career and having a life outside of work. The night shift is an entirely different monster. We'll never sell or share your email address. All depends on the mood. Avoid food-boredom by trying new foods and including a few healthy treats too. These meal prep tips will help RNs eat healthy for the entire week. I usually prep one light option and one heavy option so that I feel like I have a bit of choice. (1) Breaks are a necessary part of protecting against burnout, and equally important, making sure a nurse gets adequate nutrition while on the job. Weird hours be damned, Im gonna help get you healthy. Then eat small, frequent snacks throughout the night, alternating a lean protein with a carbohydrate, to keep you awake and satisfied. These services will give you a weeks worth of meal ideas and a shopping list. We use these reusable salad containers with lids, in both the circular bowl and rectangular shape. Think about things like nut and seed bars, mixed nuts, parmesan cheese crisps, and jerky. What foods to avoid on a 12 hour or night shift. You already know that eating right will give you sustained energy for your entire shift, so lets look at how to do that. For most nurses, meals are something that's grabbed quickly if at all and eaten in a rush. Large night shift meals will make you sleepy and encourage additional weight gain. Eat normally except my lunch is at 03:00 not 13:00. Nurses schedules can change from time to time. The most time-consuming part of meal prepping is cooking the meat. 2020 Tara L. Bren dba TheLifestyleRN.com is a participant in the Amazon affiliate program which allows me to earn a small commission from qualifying purchases. Content on this site is for entertainment purposes and does not constitute medical advice. If you work nights, eat lightly throughout your shift and then have a small to moderate-sized breakfast. Eat your "main meal" before your shift This will help keep you fuelled for the next 12 hours. You wont have to think about lunches for nurses before your shift. We keep a few of these filled with ranch or Italian dressing ready to go beside the salads in the fridge. Check your inbox or spam folder to confirm your subscription. After you have your meals planned out, you can make a shopping list and create a list of how you are going to pack them. View all posts by tarabren. Here are two tips that are specific for night shift nurses. Your privacy is protected. I work as a nurse practitioner in a level I trauma center emergency department. It can go into the oven like this, or you can cook it faster in the Instant Pot (which I loveseriously; Best. Youll be less likely to grab drive-through food when you actually enjoy what you packed yourself. It seems like when we are tired, we reach for the fun foods faster the chips, pizza rolls, and donuts. Quick and Easy Packable Lunches for Nurses. 12 hour shifts dont' leave much time in the day for meal prep, so quick is a must Night shift meals can lead to numerous health problems, especially when accompanied with an unhealthy lifestyle. Empty Nester. This site uses Akismet to reduce spam. Meal prep for night shift nurses (or any shift workers) is not as hard as it might seem. 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. One of the biggest tips I have for Whole30 meal prepping for overnights is to prep for one more day beyond your stretch of work days (nights). 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. 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. These meal prep tips for busy people like nurses are just what you need. Julia Harrison has been a nurse for about six years and currently works eight-hour day shifts at Pennsylvania Hospital in Philadelphia. My husband is doing the Code Red Diet (similar to keto). Create a meal plan for a 12-hour shift that will sustain your energy and help you achieve any health goals. Im here to shout from the rooftops about the night shift nurse essentials that will make your life so much easier. Are you maintaining healthy habits? New Nurse. She is the co-founder of Health Media Academy and is an award-winning author and blogger, international keynote speaker, and influencerin the nursing and healthcare technology communities. I usually start with chicken. Stir fry, pasta, salads, zucchini fritters. Whatever method you use to cook it, add spices, garlic, lemon or lime juice, whatever tastes good to you. Rice, nuts, tinned tuna, frozen veggies, oats and frozen chicken breast etcThis way you will never be short of a healthy, filling meal. Ive lost 70 pounds and Ive reclaimed my life. End your shift with a meal that contains carbohydrates to help promote sleep. When you work the night shift, your snacky side will come out. I usually start with chicken. Next, fresh fruits and vegetables will give you a natural source of sugar for extra energy. Then they just package it differently each day. Then, all you have to do is go grocery shopping and do the prep. Things always flow better when we have prepped ahead. I personally love finding ideas on Pinterest. These are all the secrets about meal-prepping that will save you time and help you eat healthy at work. Some night-shift nurses try to keep the same wake hours and bedtime on their days off, so their body doesnt have to keep readjusting. Write down what you are going to pack for your lunch every day for a week. Have you seen those pretty little meal prep lunch boxes online and ever wondered how they do it? Workout routines for a 12 hour or night shift. There are shelf-stable things that are still good for you. Brittney Wilson, BSN, RN, a bachelors-prepared registered nurse, is the founder and owner of The Nerdy Nurse and TheNerdyNurse.com. I began pursuing my lifelong dream of a nursing career at the age of 41. 4. Things always flow better when we have prepped ahead. These are perfect for busy nurses (and other health professionals anyone really). 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