The shift-day plate
Pre-shift: eggs, oats, wholegrain toast. Mid-shift: chicken/tuna, rice or pasta, vegetables. Snacks: nuts, fruit, oat bars. Water throughout.
What to avoid
Energy drinks after 04:00 (sleep disruption). Chocolate bars as fuel (sugar crash). Salty vending-machine crisps as your only food (dehydration).
Night-shift eating
Lighter meals, more frequent. Avoid heavy fried food between 02:00 and 05:00 — digestive load worsens the physiological slump.