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IF and shift work

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  • IF and shift work

    Not sure if this is the right place to post this (sorry if it isn't).

    A couple of times per week my partner works long intensive shifts and will only get a break to eat around 6pm for 20 minutes. Where he works the only available kitchen equipment is a microwave.

    He's just started a 16/8 eating pattern and is thinking of making these intensive days his true fast days with just one bigger meal later in the day.

    Does anyone have any ideas for what he can take with him that is calorie dense and requires little to no prep?

    He works with the public so can't snack.

  • #2
    Assuming he's macro cycling as well as IFing, are these low carb days?

    I work in EMS and often have to eat on the run... but 20 minutes would still be a stretch to get in all his calories for one day. However, hard boiled eggs, nuts, and stews tend to be the best for quick meals. Eggs and nuts for obvious reasons, but I find stews are great because the meat falls apart in your mouth, making it easier to down large quantities in short periods of time. Just throw 4 pounds of stew beef, veggies, spices and a little broth in a slow cooker and he'll have food for a few days (at least.)

    Hope this helps a bit, and good luck to my fellow shift worker!
    My Journal
    Fat Kid Turned Personal Trainer, Nutrition + Lifestyle Coach
    http://www.kentmccannfitness.com to contact me!
    Also on Twitter, FB, and Fitocracy!

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    • #3
      How long is his shift? I work ten hour night shifts and just eat either before or after work, usually once every 24 hours once the week sets in.

      Typical meal:
      Pound of bacon or steak or fish, liver, heart or other meat cooked in tallow or bacon grease
      Four eggs, with turmeric and black pepper and cumin
      Two avocados
      If I have time, a veggie mush in the pan with the fat left in there (mushrooms, spinach, onions, etc.)
      Coffee with 1 cup coconut milk
      Some dark chocolate
      Nuts if I have any around, usually don't
      Apple, pear or sweet potato if I'm not low-carbing it.
      Bring kombucha with me to work if I have any brewed up that day.
      Last edited by Knifegill; 10-11-2012, 07:17 AM.
      Crohn's, doing SCD

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