Are you a night shift worker struggling to manage your meal routines? Meal prep can be a game-changer, offering a practical way to maintain a healthy diet despite your unconventional schedule. This guide is designed to help you navigate the world of meal prep for night shift workers.
Things You’ll Need: Meal Prep for Night Shift Workers
- Kitchen Basics:
- Cookware:
- Storage:
- Airtight containers
- Freezer-safe bags
- Labels and markers
- Miscellaneous:
- Pantry Staples:
Meal Prep Tips for Night Shift Workers
Before diving into the recipes, we have a few meal prep tips…
1. Plan Ahead
Taking the time to plan your meals each week is a pivotal step in successful meal prep, especially for night shift workers. This practice involves more than just deciding what to eat. It’s about setting aside a specific time, perhaps on your day off, to thoughtfully consider your meals for the upcoming week.
Start by reviewing your schedule to determine how many meals you’ll need. Then, choose recipes that are both appealing and feasible to prepare. By planning ahead, you create a roadmap for your weekly eating habits, which helps in avoiding last-minute decisions that often lead to unhealthy, convenience food choices.
This approach not only aids in maintaining a balanced diet but also in managing your grocery shopping more effectively, ensuring you buy only what you need, thereby reducing food waste and saving money.
2. Batch Cooking
Batch cooking is an efficient strategy for meal prep. It involves cooking larger quantities of food at once, which can then be divided into individual portions and stored for later consumption.
For night shift workers, this method is particularly beneficial as it ensures that a home-cooked meal is always within reach, even on the busiest nights. When batch cooking, consider making versatile base ingredients like brown rice, quinoa, or grilled chicken breasts, which can be used in various recipes throughout the week.
This method also lends itself to a more relaxed cooking experience, as you only need to cook a few times a week, freeing up more time for rest and other activities.
3. Nutrient Balance
Maintaining a balance of nutrients in your meals is crucial, particularly for those working at night. Your meals should include a good balance of protein, carbohydrates, and vegetables. Protein sources like lean meats, tofu, or legumes are essential for muscle repair and sustained energy.
Carbohydrates, especially complex ones like whole grains, provide the necessary fuel for your body’s functions. Including a variety of vegetables ensures you get the necessary vitamins and minerals.
This balance is key to keeping your energy levels stable throughout your shift and avoiding energy crashes that can occur with unbalanced meals.
4. Snack Wisely
Smart snacking is an integral part of meal prep for night shift workers. It’s common to experience hunger pangs or cravings at odd hours. Having a range of healthy snacks on hand can make a significant difference.
Consider preparing snacks that are easy to eat and nutritious, such as sliced vegetables with hummus, a handful of nuts, or fresh fruit. These snacks are not only healthier than vending machine options but also help in maintaining energy levels and focus during long shifts.
Preparing these snacks in advance ensures that you always have something healthy to reach for when hunger strikes.
5. Hydration
Hydration is often overlooked in meal prep, yet it’s a vital aspect, especially for night shift workers. Staying adequately hydrated helps maintain energy levels, aids in digestion, and can even improve concentration. Include water bottles in your meal prep routine, ensuring you have enough water for your entire shift.
Consider infusing your water with fruits like lemon, lime, or berries for added flavor. This makes it more enjoyable and increases the likelihood of you drinking enough water. Hydration is especially important if your work environment is physically demanding or has a dry climate.
Meal Prep for Night Shift Workers – 13 Easy Recipes
Below are 13 easy meal prep recipes for night shift workers…
Recipe 1: Overnight Oats
Things You’ll Need:
- Rolled Oats: 1 cup
- Milk or Milk Alternative: 1 cup (Choose any like almond, soy, or oat milk)
- Yogurt: ½ cup (Greek yogurt for a protein boost or any dairy-free alternative)
- Sweetener: 1 tablespoon (Honey, maple syrup, or agave nectar)
- Fresh Fruits: ½ to 1 cup (Berries, sliced bananas, or apples)
- Chia Seeds: 1 tablespoon (optional)
Preparation Steps:
Follow the steps below to prepare overnight oats..
Mixing Ingredients: In a large mixing bowl, combine 1 cup of rolled oats with 1 cup of your chosen milk. Add ½ cup of yogurt for creaminess. Stir these together until well mixed.
Adding Sweetener and Chia Seeds: Sweeten the mixture with 1 tablespoon of your preferred sweetener. For added nutrition and texture, include 1 tablespoon of chia seeds.
Incorporating Fruits: Chop your choice of fruits into bite-sized pieces. Gently fold these into the oat mixture, ensuring they’re evenly distributed.
Storing Overnight: Divide this mixture into your airtight containers. Seal them and place in the refrigerator overnight. This allows the oats to absorb the liquids and flavors.
Storage Instructions:
Fridge: Your overnight oats will stay fresh for up to 5 days. This makes them perfect for meal prep at the beginning of the workweek.
Freezer: It’s not recommended to freeze overnight oats as it may affect the texture and consistency.
Servings:
This recipe yields 4 servings, ideal for preparing multiple breakfasts at once.
Recipe 2: Chicken and Vegetable Stir-Fry
Things You’ll Need:
- Boneless Chicken Breasts: 2 medium-sized breasts
- Mixed Vegetables: 2 cups (Choose a mix of bell peppers, broccoli, carrots, etc.)
- Soy Sauce: ¼ cup
- Garlic: 2 cloves, minced
- Olive Oil: 1 tablespoon
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare chicken and vegetable stir-fry…
Prepping Chicken: Start by slicing 2 chicken breasts into small, bite-sized pieces. This ensures they cook quickly and evenly.
Chopping Vegetables: Wash and chop your selected vegetables into similar-sized pieces for even cooking.
Cooking Chicken: Heat a tablespoon of olive oil in your wok or pan. Add the chicken pieces and stir-fry until they are browned and cooked through.
Adding Vegetables and Garlic: To the cooked chicken, add your chopped vegetables and minced garlic. The garlic should be fragrant but not burnt.
Final Touches: Pour ¼ cup of soy sauce over the chicken and vegetables. Stir everything together, allowing the sauce to coat the ingredients. Continue cooking until the vegetables reach your desired level of tenderness.
Storage Instructions:
Fridge: This dish can be refrigerated for up to 4 days, making it a great option for meal prep.
Freezer: You can freeze this stir-fry for up to 2 months. Freeze in portion-sized containers for easy reheating.
Servings:
Produces 4 servings, perfect for several meals or family dinners.
Recipe 3: Quinoa Salad
Things You’ll Need:
- Quinoa: 1 cup
- Cherry Tomatoes: 1 cup, sliced
- Cucumber: 1 medium, sliced
- Feta Cheese: ½ cup, crumbled
- Olive Oil: 3 tablespoons
- Lemon: Juice of 1 lemon
- Fresh Parsley: A handful, chopped
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare a quinoa salad…
Cooking Quinoa: Start by rinsing 1 cup of quinoa under cold water to remove its natural coating, which can be bitter. In a saucepan, add the quinoa with 2 cups of water. Bring to a boil, then reduce heat to a simmer and cook, covered, for about 15-20 minutes, or until the quinoa is fluffy and the water is absorbed. Let it cool.
Preparing Vegetables: While the quinoa is cooling, slice 1 cup of cherry tomatoes in halves or quarters depending on their size for easier eating. Peel and slice 1 medium cucumber into thin rounds or half-moons.
Assembling Salad: In a large mixing bowl, combine the cooled quinoa with the sliced cherry tomatoes and cucumber. Crumble in ½ cup of feta cheese. This cheese adds a creamy texture and salty flavor to the salad.
Dressing: In a small bowl, whisk together 3 tablespoons of olive oil with the juice of one lemon. This simple dressing will add a zesty and fresh flavor to the salad. Season with salt and pepper to your taste. Pour this dressing over the salad and toss everything together to coat evenly.
Garnish: Finally, sprinkle the salad with chopped fresh parsley for a pop of color and fresh flavor.
Storage:
Fridge: Store in an airtight container. It remains fresh for up to 5 days.
Freezer: Freezing is not recommended as it will affect the texture of the vegetables and quinoa.
Servings:
Makes 4 servings.
Recipe 4: Baked Salmon and Asparagus
Things You’ll Need:
- Salmon Fillets: 4 fillets (about 6 ounces each)
- Asparagus Spears: 1 bunch, trimmed
- Lemon: 1, for juice and zest
- Olive Oil: 2 tablespoons
- Garlic: 2 cloves, minced
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare baked salmon with asparagus…
Preheat Oven: Start by preheating your oven to 375°F (190°C). This ensures the oven is at the right temperature before you start baking.
Prepare Ingredients: Line a baking sheet with aluminum foil for easy cleanup. Place 4 salmon fillets on the sheet. Trim the ends of a bunch of asparagus spears and lay them around the salmon.
Seasoning: Drizzle about 2 tablespoons of olive oil evenly over both the salmon and asparagus. This not only adds flavor but also helps to keep the fish moist. Sprinkle minced garlic over the fillets and vegetables, then season with salt and pepper according to your taste.
Finally, zest a lemon over the top and squeeze its juice over the salmon and asparagus. The lemon will bring a bright, citrusy flavor that complements the fish perfectly.
Baking: Place the baking sheet in the preheated oven. Bake for 15-20 minutes, or until the salmon flakes easily with a fork and the asparagus is tender but still crisp.
Storage:
Fridge: The baked salmon and asparagus can be stored in an airtight container and will remain fresh for up to 3 days.
Freezer: You can freeze the cooked salmon and asparagus for up to 1 month. Ensure it’s tightly wrapped or stored in freezer-safe containers to prevent freezer burn.
Servings:
Makes 4 servings.
Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide
Recipe 5: Veggie-Packed Frittata
Things You’ll Need:
- Eggs: 8 large
- Mixed Vegetables: 2 cups (spinach, bell peppers, onions), chopped
- Cheese: ½ cup (cheddar or feta), shredded or crumbled
- Milk: ¼ cup
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare a veggie frittata…
Preheat Oven: Begin by preheating your oven to 350°F (175°C). This ensures the oven reaches the correct temperature for even cooking.
Sauté Vegetables: Heat 2 tablespoons of olive oil in a skillet over medium heat. Add 2 cups of chopped vegetables like spinach, bell peppers, and onions. Sauté until they are soft and the onions are translucent. This not only cooks the vegetables but also brings out their flavors.
Mix Eggs: In a large bowl, crack 8 eggs. Add ¼ cup of milk, which helps to create a fluffier texture in the frittata. Whisk the eggs and milk together, then season with salt and pepper.
Combine: Add the sautéed vegetables into the egg mixture, ensuring they are evenly distributed. Stir in ½ cup of your choice of cheese, either shredded cheddar for a rich, melty texture, or crumbled feta for a tangy flavor.
Bake: Pour the entire mixture into an oven-proof dish. Spread it evenly and bake for 25-30 minutes, or until the eggs are fully set and the top is slightly golden.
Storage:
Fridge: Keep the frittata in an airtight container, and it will stay fresh for up to 4 days.
Freezer: You can freeze the frittata for up to 2 months. Wrap it well to avoid freezer burn.
Servings:
This recipe makes 4 servings, perfect for a family meal or meal prep for the week.
Recipe 6: Lentil Soup
Things You’ll Need:
- Lentils: 1 cup, dry
- Carrots: 2 medium, diced
- Onions: 1 large, diced
- Garlic: 2 cloves, minced
- Vegetable Broth: 4 cups
- Canned Tomatoes: 1 can (15 ounces), diced
- Cumin: 1 teaspoon
- Paprika: 1 teaspoon
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare lentil soup…
Prep Vegetables: Dice 2 medium carrots and 1 large onion into even-sized pieces. Mince 2 cloves of garlic. These vegetables will form the aromatic base of your soup.
Cooking Vegetables: In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the onions, carrots, and garlic, sautéing until the onions are soft and transparent. This step is crucial for developing depth of flavor in the soup.
Adding Lentils and Broth: Rinse 1 cup of dry lentils under cold water, then add them to the pot. Pour in 4 cups of vegetable broth, adding enough liquid for the lentils to cook and expand. Add a can of diced tomatoes for a hearty and rustic texture.
Seasoning: Season the soup with 1 teaspoon each of cumin and paprika. These spices will give a warm, earthy flavor to the soup.
Simmering: Bring the soup to a boil, then reduce the heat to a simmer. Let it cook for 25-30 minutes, or until the lentils are tender and the flavors have melded together.
Storage:
Fridge: Store in an airtight container, and it will last up to 5 days.
Freezer: This soup freezes well for up to 3 months. Portion it out for easy reheating.
Servings:
Makes 4 hearty servings, ideal for a comforting and nutritious meal.
Recipe 7: Beef and Broccoli Stir-Fry
Things You’ll Need:
- Beef Strips: 1 pound, thinly sliced
- Broccoli Florets: 2 cups
- Soy Sauce: 2 tablespoons
- Garlic: 2 cloves, minced
- Ginger: 1-inch piece, minced
- Cornstarch: 1 teaspoon
- Olive Oil: 1 tablespoon
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare beef and broccoli stir-fry…
Marinate Beef: In a mixing bowl, combine 1 pound of thinly sliced beef strips with 2 tablespoons of soy sauce, 1 teaspoon of cornstarch, and minced garlic and ginger.
The soy sauce adds a savory umami flavor, while the cornstarch helps to tenderize the beef and thicken the sauce during cooking. Let this mixture marinate for about 15 minutes to allow the flavors to meld.
Cooking Beef: Heat 1 tablespoon of olive oil in a wok or large frying pan over medium-high heat. Add the marinated beef and stir-fry until it’s browned and cooked through, which should take about 3-5 minutes. Remove the beef from the wok and set it aside on a plate.
Cooking Broccoli: In the same wok, add 2 cups of broccoli florets with a splash of water. The water will create steam, helping the broccoli to cook evenly and retain its vibrant green color. Cover the wok and let the broccoli steam for 3-4 minutes until it’s tender yet still crisp.
Combine: Return the cooked beef to the wok with the broccoli. Toss everything together, reheating the beef and allowing the flavors to combine. Season with salt and pepper to your taste.
Storage:
Fridge: Store in an airtight container for up to 4 days.
Freezer: Can be frozen for up to 2 months. Thaw and reheat for a quick meal.
Servings:
Makes 4 servings, perfect for a family dinner or multiple meal preps.
Recipe 8: Pasta Primavera
Things You’ll Need:
- Pasta: 8 ounces (like penne or spaghetti)
- Mixed Vegetables: 2 cups (zucchini, bell peppers, cherry tomatoes), chopped
- Olive Oil: 2 tablespoons
- Garlic: 2 cloves, sliced
- Parmesan Cheese: ½ cup, grated
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare pasta primavera
Cooking Pasta: In a large pot filled with salted boiling water, cook 8 ounces of pasta (penne or spaghetti) according to the package instructions until al dente. Drain the pasta and set it aside. Remember to reserve a cup of pasta water for later, as it can be used to adjust the sauce consistency if needed.
Sauté Vegetables: While the pasta is cooking, heat 2 tablespoons of olive oil in a skillet over medium heat. Add sliced garlic and 2 cups of chopped mixed vegetables, such as zucchini, bell peppers, and cherry tomatoes. Sauté until the vegetables are tender but still retain some bite, which will take about 5-7 minutes.
Combine: Add the cooked pasta to the skillet with the sautéed vegetables. Gently toss everything together, ensuring the pasta is well coated with the flavors of the garlic and vegetables.
Finishing Touches: Sprinkle ½ cup of grated Parmesan cheese over the pasta. The cheese will melt slightly, adding a rich, creamy texture to the dish. Season with salt and pepper to taste.
Storage:
Fridge: This dish is best enjoyed fresh but can be stored in the fridge for up to 4 days in an airtight container.
Freezer: Freezing is not recommended as it may alter the texture of the pasta and vegetables.
Servings:
Makes 4 servings, ideal for a wholesome family meal or for meal prepping.
Recipe 9: Turkey and Quinoa Stuffed Peppers
Things You’ll Need:
- Bell Peppers: 4 large
- Ground Turkey: 1 pound
- Cooked Quinoa: 1 cup
- Tomato Sauce: 1 cup
- Cheese: 1 cup (mozzarella or cheddar), shredded
- Onion: 1 medium, diced
- Garlic: 2 cloves, minced
- Olive Oil: 1 tablespoon
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare turkey and quinoa stuffed bell peppers…
Preheat Oven: Begin by preheating your oven to 350°F (175°C). This ensures the oven is ready for baking the stuffed peppers.
Prepare Peppers: Wash 4 large bell peppers, slice off their tops, and remove the seeds and membranes. This creates a hollow cavity perfect for stuffing.
Cooking Filling: In a skillet, heat 1 tablespoon of olive oil. Add 1 pound of ground turkey, 1 diced onion, and 2 minced cloves of garlic. Cook until the turkey is browned and the onions are translucent.
Stir in 1 cup of cooked quinoa and 1 cup of tomato sauce. The quinoa adds a nutritious and hearty texture, while the tomato sauce provides moisture and flavor.
Stuff Peppers: Carefully spoon the turkey and quinoa mixture into each prepared bell pepper, filling them up to the top. Sprinkle each stuffed pepper with a generous amount of cheese, either mozzarella for a mild, creamy flavor or cheddar for a sharper taste.
Baking: Arrange the stuffed peppers in a baking dish. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.
Storage:
Fridge: Store in an airtight container for up to 4 days.
Freezer: Can be frozen for up to 2 months. Thaw before reheating.
Servings:
Makes 4 servings, perfect for a family meal or individual servings for meal prep.
Recipe 10: Chickpea and Spinach Curry
Things You’ll Need:
- Canned Chickpeas: 1 can (15 ounces), drained and rinsed
- Spinach: 2 cups, fresh
- Onion: 1 large, diced
- Garlic: 2 cloves, minced
- Canned Tomatoes: 1 can (15 ounces), diced
- Curry Powder: 2 tablespoons
- Coconut Milk: 1 can (13.5 ounces)
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare chickpea and spinach curry…
Sauté Onion and Garlic: Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 diced large onion and 2 minced garlic cloves, sautéing until the onion is soft and translucent. This forms a flavorful base for the curry.
Add Spices and Tomatoes: Stir in 2 tablespoons of curry powder, which will provide the signature warm and aromatic flavor to the dish. Add a can of diced tomatoes with their juices, and cook for a few minutes. The tomatoes add a tangy sweetness and help to create a rich sauce.
Chickpeas and Spinach: Add the drained canned chickpeas to the pot. Then, add 2 cups of fresh spinach, which will wilt down and add a pop of color and nutrition.
Coconut Milk: Pour in a can of coconut milk, stirring to combine all the ingredients. The coconut milk adds a creamy texture and mild sweetness. Bring the curry to a simmer and let it cook for 10-15 minutes, allowing the flavors to meld together.
Storage:
Fridge: Can be stored in the refrigerator in an airtight container for up to 5 days.
Freezer: This curry freezes well for up to 2 months. Thaw before reheating.
Servings:
Makes 4 servings, ideal for a comforting and nourishing meal.
Recipe 11: Greek Salad with Grilled Chicken
Things You’ll Need:
- Chicken Breasts: 2 large
- Mixed Salad Greens: 4 cups
- Cherry Tomatoes: 1 cup, halved
- Cucumber: 1 large, sliced
- Feta Cheese: ½ cup, crumbled
- Olives: ½ cup (Kalamata or black olives)
- Olive Oil: 2 tablespoons for grilling, more for dressing
- Lemon Juice: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare a Greek salad with grilled chicken…
Grill Chicken: Season 2 large chicken breasts with salt, pepper, and about 2 tablespoons of olive oil. Grill them over medium-high heat until fully cooked, with an internal temperature of 165°F (74°C), which usually takes about 6-8 minutes per side.
Let the chicken rest for a few minutes after grilling; this helps retain its juices. Then slice it into strips.
Salad Preparation: In a large mixing bowl, combine 4 cups of mixed salad greens, 1 cup of halved cherry tomatoes, 1 sliced large cucumber, and ½ cup of olives. This blend of vegetables provides a fresh, crunchy base for the salad.
Combine and Dress: Add the sliced grilled chicken over the bed of greens and vegetables. Sprinkle ½ cup of crumbled feta cheese on top. The feta adds a creamy, tangy flavor that pairs well with the chicken and vegetables.
Drizzle the salad with additional olive oil and 2 tablespoons of lemon juice. The lemon juice adds a bright, citrusy flavor that complements the salad.
Storage:
Fridge: This salad is best enjoyed fresh. If preparing in advance, store the dressing separately and add just before serving.
Servings:
Makes 4 servings, ideal for a nutritious and satisfying meal.
Recipe 12: Sweet Potato and Black Bean Burritos
Things You’ll Need:
- Sweet Potatoes: 2 medium, peeled and diced
- Canned Black Beans: 1 can (15 ounces), drained and rinsed
- Tortillas: 4 large
- Cheese: 1 cup (cheddar or mozzarella), shredded
- Onion: 1 medium, diced
- Garlic: 2 cloves, minced
- Spices: 1 teaspoon cumin, 1 teaspoon paprika
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Follow the steps below to prepare sweet potato and black bean burritos…
Prep Sweet Potatoes: Peel and dice 2 medium sweet potatoes. Their natural sweetness pairs well with the savory elements of the burrito.
Sautéing: Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the diced sweet potatoes, 1 diced medium onion, and 2 minced cloves of garlic. Sauté until the sweet potatoes are tender, which should take about 10-12 minutes.
Beans and Spices: To the skillet, add the drained and rinsed black beans. Season the mixture with 1 teaspoon each of cumin and paprika, which will provide a warm, smoky flavor. Cook for a few more minutes until everything is heated through.
Assemble Burritos: Lay out 4 large tortillas. Spoon the sweet potato and bean mixture onto each tortilla, top with shredded cheese (either cheddar for a sharper taste or mozzarella for a milder, gooey texture). Roll up the tortillas tightly to encase the filling.
Wrap and Store: Wrap each burrito in foil. This makes them easy to store and reheat.
Storage:
Fridge: Store the wrapped burritos in the refrigerator for up to 4 days.
Freezer: These burritos can be frozen for up to 3 months. To reheat, simply thaw and warm in the oven or microwave.
Servings:
Makes 4 burritos, perfect for a grab-and-go meal or quick lunch.
Recipe 13: Tofu Stir-Fry with Rice
Things You’ll Need:
- Firm Tofu: 1 block (about 14 ounces)
- Mixed Vegetables: 2 cups (broccoli, bell peppers, carrots), chopped
- Soy Sauce: 3 tablespoons
- Garlic: 2 cloves, minced
- Ginger: 1-inch piece, minced
- Rice: 1 cup (uncooked)
- Olive Oil: 2 tablespoons
- Salt and Pepper: To taste
Preparation Steps:
Cook Rice: Start by cooking 1 cup of rice. Rinse the rice under cold water until the water runs clear, then cook it according to the package instructions.
This usually involves bringing the rice to a boil with water (about 2 cups), then reducing the heat and simmering until the rice is tender and the water is absorbed. Fluff the rice with a fork once it’s done.
Prep Tofu: Drain a block of firm tofu and press it between paper towels or a clean kitchen cloth to remove as much excess water as possible. This helps the tofu to absorb more flavor and achieve a better texture when cooked. Cut the tofu into 1-inch cubes.
Stir-Fry Tofu: Heat 2 tablespoons of olive oil in a wok or large frying pan over medium-high heat. Add 2 minced garlic cloves and a 1-inch piece of minced ginger. Sauté for a minute until fragrant. Add the cubed tofu to the wok. Stir-fry the tofu until it is golden brown on all sides, which should take about 5-7 minutes.
Add Vegetables: Add 2 cups of chopped mixed vegetables such as broccoli, bell peppers, and carrots. Stir-fry the vegetables with the tofu until they are tender yet crisp, about 5-6 minutes. This will retain their texture and nutrients.
Seasoning: Pour in 3 tablespoons of soy sauce, which will give the stir-fry a savory depth of flavor. Season with salt and pepper to your taste.
Serve with Rice:
Once the stir-fry is ready, serve it over the cooked rice. The rice makes a perfect base that complements the flavors and textures of the stir-fry.
Storage:
Fridge: Store the tofu stir-fry and rice in an airtight container in the refrigerator for up to 4 days.
Freezer: You can freeze the stir-fry for up to 2 months. However, it’s best to cook the rice fresh when you’re ready to eat.
Servings:
This recipe makes 4 servings, ideal for a family meal or meal prep for several days.
Conclusion: Meal Prep for Night Shift Workers
Meal prepping for night shift workers doesn’t have to be a daunting task. With these 13 diverse and delicious recipes, you can ensure your meals are nutritious, satisfying, and easy to prepare. Remember, the key to successful meal prep is planning ahead and choosing recipes that suit your taste and nutritional needs.
By investing a little time in meal prep, you can save time during your busy work week, maintain a balanced diet, and enjoy a variety of flavors every day.
