Breakfast

• Although most of us eat breakfast before we start our work day, night shift workers may benefit more by having breakfast shortly after their work day has ended. If you get off from work during the morning hours, such as 5 a.m. to 9 a.m., this would be the best time to have your breakfast. This could consist of a bowl of high-fiber cereal, two slices of toast with butter and jam, and a glass of juice. You can also vary this from time to time by having two eggs and three slices of bacon with your toast.
  
  

Lunch

• After sleeping during the day, you lunch time may actually be around 4 p.m. to 7 p.m. in the evening. Lunch may normally be considered a small meal, but this should be your largest meal of the day. By having a larger meal before you go to work, you will have more energy to work those long hours at night. This meal could include any variety of cooked meats such as baked chicken, beef, pork or fish. You will also need to have vegetables on the side. Breads such as dinner rolls or whole wheat sliced bread can give you extra energy as well. This can also be a good time to enjoy a nice light dessert with your meal.
  
  

Dinner

• Since you will be having your dinner on your lunch break at work, it will most likely be a lighter meal. You may be packing your lunch to work and having your dinner around 10 p.m. to midnight. A healthy dinner to enjoy may include a sandwich with lettuce, tomato, and mayonnaise, some fresh, raw fruits or vegetables, and a bag of low-calorie cookies. You may occasionally want to vary this by taking a microwave dinner, a slice of bread, and a piece of fruit for your dinner meal.
  
  

Snacks

• To keep your energy level up while working those long nights, it is also important to have a healthy snack between the hours of 2 a.m. and 4 a.m. Examples of foods to enjoy are an apple, a few grapes, celery sticks with peanut butter, or low-salt air-popped popcorn.