12h shifts, high stress, on feet all day, irregular breaks. Portable nutrition and strategic meal timing are critical.
🍽️ Meal-by-Meal Guide
PRE SHIFT · Before shift
Eat: Oatmeal + protein + banana. 2-3 eggs + toast + avocado. Large water bottle.
Why: 800+ calorie foundation. You may not eat again for hours.
DURING · Quick breaks
Eat: Greek yogurt tube + almonds. Protein bar. Banana + peanut butter packet. Trail mix.
Why: Portable, one-hand, no microwave. Protein for sustained energy.
POST · After shift
Eat: Light: soup + toast. Tart cherry + almonds. Avoid large meal — disrupts sleep.
Why: Body needs to shift from high-cortisol work to sleep.