Meals for 12 hour shifts

[albapunk]

I work 12hr shifts 0745 until 2000.

First break of 15 minutes can be anywhere between 1030 and 1215. Second break of 30 minutes anywhere between 1430 and 1600.

I'm now really struggling to fit in proper meals during my work days. The times are too late or too early for lunch, and the too late for lunch too early for tea. I struggle to eat breakfast before hand. I'm just not a breakfast person. When I come home I often want a meal but as its around 2030 it feels late and I then feel not too great the next morning.

I'm actively trying to lose weight but can't figure out sensible patterns or ways to eat during these 3 days per week. I'm not a huge salad fan unless irs on the side of something! I often end up picking at the meal and snack trolleys in work.

Suggestions welcome! My only real dislikes is tuna, salmon and boiled eggs!

If I were you, I’d sip a breakfast smoothie over the course of the first half of the morning. This one is healthy, filling and slow release energy www.bbcgoodfood.com/recipes/two-minute-breakfast-smoothie

During your first break, I’d have something quite high in protein like one or two frittata muffins or a chicken wrap.

Then for your afternoon break, I’d have something like a couple of slices of malt loaf or nuts and dried fruit or a bowl of instant porridge.

Then something light and quick when you get home. Maybe an omelette/beans on toast/falafel and couscous/deli bagel.

PP has a good idea about a smoothie in the morning, if that's something you can do. I was going to suggest overnight oats to take for your first break.

For weight loss I find if I fill up on protein, good fats and fibre then I'm a lot less likely to snack on unhealthy food. I take snacks like:
Fruit and Greek yoghurt
Avocado, cheese and cracker
Breakfast muffin

Could you do meat with a homemade potato salad? For a meal.

I used to do this and eat a small bowl of cereal for breakfast. Hot drink on my 15min break maybe a handful of nuts/ popcorn. My lunch would then be a sandwich or pasta salad with a drink and a fruit. In the summer id have a protein shake and fruit. This kept me going until dinner

@Fivemoreminutes1 Thank you! I didn't think about smoothies, I've never assumed them to be that filling but I guess they can be if made right! I know I don't eat enough protein so I'm thinking maybe eating it earlier in the day will help with hunger.

I've tried overnight oats and unfortunately not a fan of the texture! Much prefer proper porridge! Just can't stomach it quite THAT early!

All other suggestions sound great, never thought of including a potato salad as a meal.

It's such frustrating break times. I really do find it difficult as it's times I don't always feel hungry and then I pick at the food available from work whilst back on the floor!

What sort of things would you chose for dinner when home after a shift?

Can you get a good thermos thing, we've got a Sho one and it's really good, I take home made minestrone to work in winter, stays hot really well. I also like red pepper chilli and lime soup and sweet potato and chorizo. Also home made soups are not too calorific but filling and lots of veg. You can easily freeze portions too. Have it for your later break.

I work similar shifts but overnight.
I have a bowl of aldis protein yoghurt when I get up (I get 3 servings out of the big tub) with some blueberries and a satsuma stirred through it.

For my ‘lunch’ I make a healthy version of a pot noodle, I pop a dry nest of rice noodles into a tupperware and add in some thinly sliced veg, some protein (usually left over meat) some ginger and some garlic paste, sprinkle of chilli flakes and half a stock cube. When it time to eat I just pour over some boiling water and leave it for 5 mins so the noodles cook, tasty, healthy and filling.

If you like porridge what about having porridge on your first break if you have a microwave at work? Top it with some nuts if you’re trying to increase your protein.

That then gives you lunch on your second break and dinner once you get home. Given the timing I would probably batch cook at the weekend and just heat up when you get in so that you eat as early as possible.

So, soups, stews, casseroles, lasagna, aubergine parmigiana, chilli, curry, tajine etc. you could also just cook a big meal on Sunday and reheat leftovers on mon and tue - something like a roast or a tray bake could work well.