A PDF you can read on your phone or print at home.

My shifts are not 12 hours. Will it still help?

The meal-prep routine and the sleep plan work for any long shift or run of nights. The timings are written for 12-hour shifts, and the planner pages work for any pattern.

Is this medical or diet advice?

No. It is general, practical information for healthy adults working shifts. If you have a health condition, are pregnant or take medicine, check with your GP or pharmacist first.

It is not on sale yet. It will appear on this page when it is ready.

Printable PDF guide · Coming soon

The 12-hour shift meal-prep and sleep plan

A printable plan for long days and long nights. A simple batch-cook routine, shift-day meal timings and a sleep plan for your first night, your run of nights and your switch back.

Long shifts make everything else harder. You finish late, there is nothing in the fridge, and then you are trying to sleep while everyone else is having breakfast.

This plan gives you one simple routine for your days off, so your shift days look after themselves.

What's inside

One batch-cook session, a week of meals A shopping list and a step-by-step cook plan for your day off, with meals that box, chill and reheat well.
Meal timings for 12-hour days and nights When to eat before, during and after your shift, so you are not running on vending machines by hour ten.
A sleep plan for your run of nights First night, middle nights, last night and the switch back to days, as a simple timeline you can follow.
Fill-in rota planner pages Blank weekly pages for any pattern, from 2 on 2 off to 4 on 4 off, to plan cooking, sleep and life.
Caffeine and water cheat sheet A one-page reminder of when to have caffeine and when to stop, based on general NHS guidance.

Who it's for

Anyone working 12-hour days or nights, in any job, on any rota.

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Works with patterns like 2 days, 2 nights, 4 off DayNightOff

Questions

What format is it?: A PDF you can read on your phone or print at home.
My shifts are not 12 hours. Will it still help?: The meal-prep routine and the sleep plan work for any long shift or run of nights. The timings are written for 12-hour shifts, and the planner pages work for any pattern.
Is this medical or diet advice?: No. It is general, practical information for healthy adults working shifts. If you have a health condition, are pregnant or take medicine, check with your GP or pharmacist first.
When can I get it?: It is not on sale yet. It will appear on this page when it is ready.

Coming soon