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Should You Eat On Night Shift?

This is a common question I get. I have heard so many nurses blame weight gain on working night shift. As a fit nurse who has worked many night shifts, I cannot stress enough on the importance of eating throughout the night. Your body needs food for energy while you are awake at night just as it does during the day. My recommendation would be to eat as many whole, clean foods every 3 hours while you are awake. Also, whatever your caloric intake for the day is can be counted over a 24 hour period. Here is an example of what I would do when working an 8 hr night shift. 10pm before I leave for work I am finishing my calories for that entire day. Then my meals for the next day begin after midnight. Meal 1: 1am 2 oz grilled chicken breast, 4 oz sweet potato. Meal 2: 4am 2 oz cod, 1/2 cup rice Meal 3: 730am 2 oz grilled chicken breast, 1 cup zucchini and squash mixed, 2 plain rice cakes, 2 teaspoons natural peanut butter. Then I lay down for a few hours when I get home. Meal 4: 2pm 2 oz cod 1/2 cup oats. Workout. Meal 5 5pm 2 oz grilled chicken breast, 1/2 cup oats 2 teaspoons natural peanut butter. Meal 6 8pm 2 egg whites, 1 cup non startchy green veggies. I am also sure to take a gallon of water in within a 24 hour period to keep hydrated (and peeing all night helps me stay awake). *this is just an example and everyones caloric intake is different depending on their goals. If you are struggling with weight loss I am here to help. I am accepting clients who are interested in online fitness and nutrition coaching. Shoot me an email at to get started!


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