I got an email about what I would do for meal prep for a 12 hour shift so, I thought I would share in case any of you are needing some help! Here is an example for a 12 hour shift; 3 meals with 3 snacks in between (I suggest following @veganbodybuildingfood! He has a lot of great meal ideas that are plant-based and he even writes the macros out): .
In between all of this, I always have a water bottle with me (I drink at least 1/2 my body weight in ounces of water/day). *e.g. 100 lbs drink 50 oz of water/day
1️⃣ Breakfast: smoothie which I take to go (almond milk, protein powder, frozen bananas, cocoa powder)
2️⃣ Snack: protein bar (I like @gomacro), banana
3️⃣ Lunch: Cuban rice dish (sauté peppers and onions in coconut oil, add cooked jasmine rice, cooked pinto beans, seasonings are s&p/cumin/cayenne/chili, add avo on top...you could throw this in a burrito too!) 4️⃣ Snack: veggies + hummus, dried mango
5️⃣ Dinner: Mediterranean salad as big as your head (greens, avo, cucumber, tomatoes, onion, sauté garbanzo beans in coconut oil with s&p/garlic/lemon, on top of salad add baba ghanoush or hummus). Snack: apples + almond butter *I recommend intuitive eating. Listen to your body. Eat when you’re hungry, stop when you’re satisfied. Eat what you crave (within the realm of a whole oods, plant based diet). You have all this food, but that doesn’t mean you have to eat it all. Maybe spread your snacks out. Remember, you should never wait to the point where you are starving or thirsty to eat or drink. Your body is a temple. You only have one; take care of it. Every time you put something in your mouth, think of it as you are either fighting disease or feeding disease.