Shift Meal Prep

How to eat well on a 12 without living off break room snacks. A free guide from a bedside nurse.

Twelve-hour shifts make eating well hard. No time, no real break, and a vending machine that’s always open at 3 AM. This guide is the simple setup I use so the basics happen even on my longest shifts.

What’s inside

• Why 12s wreck your eating, and why it isn’t a willpower problem

• The Shift Plate: protein, a carb with fiber, produce, and some fat (protein first)

• A shift-day eating timeline, with a night-shift version

• A one-hour day-off prep plan and grocery list

• Snacks that work in a locker with no fridge

• Five lunchbox combos you can repeat all week

• Simple water and caffeine rules, plus a printable shift-week checklist

For nurses and healthcare workers on 12s, days or nights, who are tired of running on break room donuts and coffee.

Get the free guide

Hi, I’m Mike

I’ve been a bedside RN since 2019 and have worked in 7 hospitals across 3 states. I’m also a board-certified nurse coach (NC-BC), I studied kinesiology at Penn State, and I used to coach CrossFit. I weighed 242 lbs at 16, and at 32 I was in the best shape of my life while working 12s. I didn’t need to add more. I needed to remove more and set things up so the basics got easy.