Night Shift Worker
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Circadian-Aware Nutrition For Night/Rotating Shifts🥗 Non_veg🔥 2200 kcal💪 100g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Pre-shift (early evening 17:00) | Salmon + sweet potato + greens + olive oil | 150g + 200g + 200g + 10g | 540 | 35 | 50 | 22 |
| Mid-shift main (22:00–23:00) | Chicken wrap + side salad + apple + water | 1 wrap + 100g + 1 | 480 | 30 | 55 | 14 |
| Mid-shift snack (02:00) | Greek yogurt + berries + nuts + tea | 150g + 80g + 15g | 240 | 18 | 22 | 10 |
| Pre-bed light (06:30 home) | Cottage cheese + cucumber + few crackers | 100g + 100g + 4 | 200 | 14 | 20 | 5 |
| Wake meal (15:00) | Eggs + whole-grain toast + avocado + tomato | 3 + 1 slice + 1/4 + 1 | 460 | 22 | 35 | 24 |
| Pre-shift snack | Apple + almonds + black coffee | 1 + 25g + 1 cup | 280 | 6 | 28 | 16 |
| Total | 2200 | 125 | 210 | 91 |
Largest meal before shift; lighter foods overnight,Caffeine: 200 mg early shift, none in last 4 h to enable post-shift sleep,Avoid heavy/greasy 3 a.m. meals — disrupts gut + recovery sleep
Why these macros matter
Hitting 100g of protein at 2200 kcal makes this an easy win for circadian-aware nutrition for night/rotating shifts. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.