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Sample 3-Day Meal Plan for 12-Hour Shifts
Day 1
- Breakfast: Overnight oats with chia seeds and berries
- Lunch: Grilled chicken wrap with greens and hummus
- Dinner: Baked salmon with asparagus and quinoa
- Snack: Carrot sticks with hummus
Day 2
- Breakfast: Smoothie bowl with spinach, berries, and granola
- Lunch: Quinoa veggie bowl with roasted sweet potatoes and avocado
- Dinner: Chicken stir-fry with mixed veggies
- Snack: Greek yogurt with chia seeds and almonds
Day 3
- Breakfast: Chia pudding with coconut milk and fresh fruit
- Lunch: Salad with grilled chicken, avocado, and a lemon vinaigrette
- Dinner: Turkey meatballs with roasted veggies and brown rice
- Snack: Apple with almond butter
Final Thoughts on Clean Eating for Long Shifts
With a little planning, clean eating during 12-hour shifts is entirely achievable. These meals are not only nutrient-dense but also satisfying, ensuring you stay full of energy and on track with your health goals. By prepping meals in advance and choosing easy-to-make options, you can stick to a healthy routine without feeling overwhelmed or deprived.
So, pack your meals, stay hydrated, and enjoy the benefits of clean eating even during your busiest workdays!
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