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