[FF30X FAQ] What's the ideal meal plan for 3rd shift/night shift work?

From the desk of: Dr. Anthony Balduzzi
Founder, The Fit Father Project
How to eat and time your meals if you're working 3rd shift

Staying healthy and losing weight while working the 3rd shift/night shift can be tricky. Yet, with the guidelines and strategies you're about to discover in this FAQ + Video, you will be able to see serious health improvements and results. Our team has helped countless guys working 3rd shift get the weight off for good.

To start, watch the video below (then look at the FAQ timing on the bottom of this page)

Shift Eating Plan



THIRD SHIFT WORK MEAL TIMING SETUPS:

Setup #1: Morning exercise before sleep

  •       Pre-workout (30-min before morning session): 1 scoop protein powder (25g)
  •       Post-workout (8:30am or so): one of the Fit Father Breakfast Recipes (shake or solid food)
  •       Sleep 9-4pm
  •       Snack at 4pm (follow the Afternoon Mini-Meal instructions).
  •       Dinner at 7pm
  •       Optional snack at 10pm (no later)
  •       Fast "through the night" until your pre-workout shake.
  •       On days you're not doing a morning workout, skip the pre-workout protein powder, and simply have breakfast at 8am when you're home.

Setup #2: Afternoon exercise after waking up

  •       Meal #1: 8-9am (something light… like a shake with some fat-burning ingredients) before you go to sleep
  •       Meal #2: 3pm (a whole food meal)
  •       Exercise either before meal #2 or 1-2 hours before 7pm dinner
  •       Meal #3: 7pm
  •       Meal #4: 10pm (one more lighter meal with some protein + fats to keep you full during work). You’d then simply drink water and tea until your 9:30am breakfast shake.

Setup #3: Night eating (least optimal)

  •       Wake 7pm
  •       Meal #1: 8pm
  •       Work starts
  •       Snack: midnight
  •       Meal #2: Low-carb omelet at 6am
  •       Sleep Block #1
  •       Meal #3 “lunch” – 12pm
  •       Sleep Block #2

Additional Helpful Resources: