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Date:

September 5, 2025

Night Shift Weight Loss Plan

Losing weight is already tough, but night shifts bring extra hurdles. Odd hours, fatigue, and cravings make it hard to stick to any routine. The solution is not extreme dieting. The key is having a structured weight loss plan that works with your shift schedule. Below is a practical 7-day plan you can follow, plus key strategies to stay consistent.

7-Day Night Shift Weight Loss Plan

Daily Calorie Target: 1500–1700 calories (adjust based on your body size and goals).

Workout Goal: 20–30 minutes strength training 3x per week, light cardio on other days.

Sleep Goal: 6–8 hours in a dark, quiet room.

Day 1

  • Meal before shift (5 pm): 2 boiled eggs, avocado on whole-grain toast (350 cal)
  • Mid-shift meal (12 am): Grilled chicken breast with quinoa and broccoli (450 cal)
  • Snack (3 am): Greek yogurt with berries (150 cal)
  • Meal after shift (7 am): Oatmeal with chia seeds and almond butter (400 cal)
  • Workout: Strength training before shift

Day 2

  • Meal before shift: Turkey wrap with hummus and spinach (350 cal)
  • Mid-shift meal: Salmon with sweet potato and green beans (450 cal)
  • Snack: Handful of almonds (150 cal)
  • Meal after shift: Smoothie with banana, protein powder, and oats (400 cal)
  • Workout: 20 min brisk walk after waking

Day 3

  • Meal before shift: Cottage cheese with pineapple and walnuts (350 cal)
  • Mid-shift meal: Lean beef stir-fry with brown rice (450 cal)
  • Snack: Boiled egg + cucumber sticks (120 cal)
  • Meal after shift: Scrambled eggs with spinach and mushrooms (400 cal)
  • Workout: Strength training before shift

Day 4

  • Meal before shift: Lentil soup with whole-grain bread (350 cal)
  • Mid-shift meal: Baked chicken thighs with quinoa salad (450 cal)
  • Snack: Roasted chickpeas (150 cal)
  • Meal after shift: Protein smoothie with frozen berries (400 cal)
  • Workout: 20 min cycling after waking

Day 5

  • Meal before shift: Tofu scramble with peppers and onions (350 cal)
  • Mid-shift meal: Grilled fish tacos with cabbage slaw (450 cal)
  • Snack: Greek yogurt with flaxseed (150 cal)
  • Meal after shift: Overnight oats with peanut butter (400 cal)
  • Workout: Strength training before shift

Day 6

  • Meal before shift: Chicken salad with olive oil dressing (350 cal)
  • Mid-shift meal: Turkey chili with beans and brown rice (450 cal)
  • Snack: Apple with almond butter (150 cal)
  • Meal after shift: Protein pancakes with blueberries (400 cal)
  • Workout: Light cardio (20 min walk)

Day 7

  • Meal before shift: Hard-boiled eggs with avocado slices (350 cal)
  • Mid-shift meal: Grilled salmon with sweet potato mash (450 cal)
  • Snack: Trail mix (150 cal)
  • Meal after shift: Vegetable omelet with whole-grain toast (400 cal)
  • Workout: Rest or light stretching

5 Key Rules to Stick With

  • Anchor meals: Eat at set times aligned with your shifts.
  • Prioritize protein: Keep 20–30g protein per meal.
  • Limit caffeine: Stop drinking coffee halfway through your shift.
  • Move daily: Even 20 minutes keeps metabolism up.
  • Protect sleep: Weight loss won’t work without recovery.

Conclusion

Night shift workers can absolutely lose weight when they follow a consistent meal, workout, and sleep schedule. Use the 7-day plan as a blueprint, adjust portions to your needs, and repeat weekly. Over time, these habits will improve your energy, reduce cravings, and support healthy fat loss.

If you want an easier way to track calories, plan workouts, and keep your health goals organized, try NutriWork. Download it on Google Play or the App Store.

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