Presenting You With A Night Shift Diet Plan Along With The Best Tips

Sanya Singh

Written by Sanya Singh

Night Shift Diet Plan

Table of content

Night shift diet plan has nowadays become one of the most common and top searches on Google.

This is because several jobs have their working hours shifted to night instead of day. While the human body is designed to work during the day and rest at night.

However, working at night can change your life in many ways because night shifts are challenging because working against your natural body rhythms poses extra stress. 

So, the night shift workers need to pay more attention when trying to maintain their mental and physical health. 

Maintaining adequate sleep and choosing healthy food choices are two major factors that you need to focus on.

Points To Add To Diet Plan For Night Shift Workers

According to the research night shift workers weigh more than day shift workers as they tend to gain weight and suffer with other health problems also.

But now you don’t have to worry because we tell the important dos and don’t that will prevent weight gain and will keep you all healthy.

So, first, let us start with dos:


  • Add protein-rich foods to your diet or snacks for the evening. You can, however, have a breakfast rich in protein.
  • Always carry fresh and homemade food as much as possible. 
  • Make it a point to eat smaller meals instead of large meals as it can decrease alertness and makes you sleepy.
  • Always keep healthy snacks for your night shift diet plan for weight loss, instead of chips or any other packaged food.
  • Always a small and light before or after your shift is over which should be a balanced combination of carbohydrates, protein, and fat. This is because at night, your body naturally slows down digestion and the metabolic process.
  • Try to include some protein-rich food in your diet chart for night shift workers in India as 3 a.m. to 4 a.m. is the time when you tend to feel more tired and sleepy. This is because your body is naturally programmed to be resting around this time. 
  • People who have a night shift must have their main meal before their shift starts, preferably at regular dinner time between 5:00 p.m. To 7:00 p.m. 
  • For a healthy night shift meal plan always keep yourself hydrated with water instead of caffeinated or preserved beverages. 

The above were must-dos for the best diet plan for night shift workers in India. Now below are dont’s that you must take care of.


  • Try to reduce the intake of preserved and packaged foods and go for fresh preparations instead. 
  • Always avoid tea/coffee/alcohol for at least 4 hours before you go to bed to reduce their effects on sleep because caffeine and alcohol tend to remain in your bloodstream for up to 8 hours. 
  • Limit your daily caffeine intake.
  • Always make sure that you are not going to go to bed hungry as it may lead to disturbed sleep and make you restless.
  • Avoid eating and adding large meals to the diet plan for night shift workers during working hours. 
  • Avoid eating fatty foods like potato chips, french fries, or any fried food which takes longer to digest and contributes to weight gain.

 Best Meal Plan For Night Shift Workers

Working at night is not any more challenging or difficult because we present you with some healthy ideas to add to your diet.
The below tips will also, help you with weight loss and maintaining a healthy weight though.

  • Pitas, bread, with hummus and vegetables 
  • Dry cereals and grain salads like couscous, quinoa, bulgur, and barley 
  • Dry roasted rice flakes with salt and pepper seasoning
  • Vegetables with cottage cheese 
  • Peanut butter with fruit or vegetables 
  • Fresh fruit juices 
  • Fresh vegetable juices 
  • Fruit low-fat milkshakes, with ground flax seed or other nuts and seeds.
  • Boiled eggs salads with vegetables
  • Healthy sandwiches
  • Bean salad with vegetables 
  • Trail mix or nuts, seeds, dried fruits
  • Hummus with raw vegetables
  • Lower-fat yogurt and chopped fruits
6:30 a.m2 Egg whites with 200ml milk or upma mix vegetable, 1 bowl Or 2 peanut butter toast and milk toned 200ml
Give yourself some good sleep now
3 p.mDaliya khichdi mix veg and curd Or 2 Chapatis, Dal and Salad Or 2 Idli and sambhar
5 p.m2 Egg Whites Boiled or a few Paneer Pieces
6 p.mGreen tea
7 p.m2 Chapatis and Any Green Vegetable
9 p.m2 Egg Whites Boiled or few Paneer Pieces
12:30 a.mPoha Mix Veg – 1 bowl or 1 Any Green Veg Sandwich
2 a.mAny fruit like an apple
3 a.mGreen tea

A Good Night Recap

Working at night can be yes of course difficult because your body is not used to working when it is supposed to rest.

So, we have mentioned to you important dos and dont’s and a diet plan that you can follow for your smooth nights.

Moreover, staying healthy should be the first priority of everyone’s life, so, make sure you do not compromise with your health. Also, always choose what suits your lifestyle.

Fun Fact

Working at night can actually be fun also and make you crave certain delicious street foods. 

So, now worry not, because we present you with healthy swaps for these unhealthy dishes. 

They are not only low in calories but also, mouth-watering.

Frequently Asked Questions

Which Is The Best Night Shift Diet Plan?

The best diet plan followed by the night shift workers is the one that has healthy meals, snacks, and freshly prepared food.

What To Eat In Healthy Night Shift Meal Plan?

You should include protein-rich foods and eat small meals instead of larger portions of meals.

Is A Night Diet Plan For Night Shift Workers Different From A Regular Diet Plan?

Yes, it is different from a regular diet plan because it is customized according to the time you eat, and even the meals because at night the process of digestion tends to slow down.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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