When you wake up: The ‘breakfast-style’ meal
• Wholegrain toast, poached eggs, avocado, tomato, and mushrooms
• Smoothie with reduced fat milk and yoghurt, fruit, oats, and nuts
• Bowl of traditional rolled oats, natural muesli or wheat biscuits, reduced fat milk, and fruit.
Before night shift or end of day shift: The ‘main’ meal
• Grilled chicken breast, wholegrain wraps, garden salad
• Grilled red meat, roasted sweet potato, green beans and asparagus
• Omelette with roast pumpkin, red onion and spinach leaves.
During your night shift or day shift: The ‘light’ meal
• Container of dinner leftovers that has lean protein, pasta, rice or potato and lots of vegetables — smaller portion than dinner
• Wholegrain bread or crispbreads e.g. Vita Wheat…