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Meal Plan for a Shift Worker – Late Shift

This site has three meal plans based on a moderately active job on the traditional shift pattern, for example, factory workers, warehouse employees, forklift truck drivers, etc.

Early shift - click here (6am - 2pm)
Late shift – below (2pm - 10pm)
Night shift – click here (10pm-6am)

Shift hours may differ slightly, in which case adjust timings on the plans appropriately. For introduction text, please see Shift Worker – Early Shift meal plan.

Breakfast 9.00am	Large bowl high fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 250ml skimmed milk or 2 slices granary bread (toasted) + olive oil based spread + jam/peanut butter 200ml fruit juice Mug tea/coffee
Mid-morning	3-4 oatcakes + cottage cheese / quark / low fat soft cheese or 2 squares home-made easy flapjack Item fruit Drink
Lunch 1.00pm	150g chicken breast or 170g white fish or 150g lean meat 60g tblsp basmati rice or 70g wholewheat pasta or serving potatoes Loads of veg or large salad Low fat / low sugar yoghurt Drink
Break 5.00pm	Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken / ham or 60g cheese Item fruit Drink
8.00pm	Sandwich: 2 slices granary bread + olive oil-based spread + slice chicken/ ham or tuna in low fat natural yoghurt or smoked salmon Mixed salad Low fat / low sugar yoghurt Drink
Hour pre-bed	3-4 oatcakes + cottage cheese / quark / low fat soft cheese or 2 squares home-made easy flapjack Item fruit Drink

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.