Night shift food ideas for busy shift workers

We know that eating a balanced diet while working out of hours can be challenging.

That’s why, as part of Wellness Month, we’ve teamed up with top nutritionist Lily Soutter to create some amazing bespoke recipes for busy shift-working vets and nurses.

These tasty, nutritious meals are quick and easy to rustle up, and they’ll keep you feeling full and alert during your shift.

A person holds a wellness calendar for June 2019, featuring daily health tips, in an office setting. A brown and white dog stands nearby, looking up.
June is Wellness Month at Vets Now, where we focus on the physical and mental wellbeing of our staff

Avocado, mango & lime smoothie

Ingredients

½ avocado
½ mango
300ml unsweetened almond milk
1 handful spinach
½ lime, juiced
2 tbsp chia seeds (optional)

Method

Blend ingredients and enjoy!

Top tips: use frozen avocado and mango.

A bowl of green smoothie topped with pomegranate seeds, shredded coconut, and kiwi slices, resting on a colorful napkin atop a gray surface.
Avocado, mango & lime smoothie

Overnight oats

Ingredients

50g oats
250ml unsweetened almond milk or normal milk
2 heaped tbsp. FAGE Total Greek yoghurt
2 tbsp chia seeds
Fresh fruit

Method

1. Mix the oats, chia seeds, and milk together in a bowl, drizzle over almond butter. Top with raspberries and seeds and leave to soak overnight.

A bowl of oatmeal topped with sliced strawberries, mint leaves, seeds, coconut flakes, and petals sits on a dark pink napkin against a metal surface.
Overnight oats

Eggs on wholegrain toast

Ingredients

2 eggs
Wholegrain toast
1/2 avocado
Chilli flakes

Method

Poach or scramble eggs (can be done in microwave if short on time).
Smash avocado onto toast.
Top with eggs and sprinkle over chilli flakes.

Medical team operates in a brightly lit, sterile surgical room, adjusting overhead lights. Monitors display an endoscopic view, while surgical tools and blue drapes cover the patient.
Eggs on wholegrain toast

Butternut squash, spinach and chickpea curry

Ingredients

1 tbsp. oil
1 onion, halved, thinly sliced
500g butternut squash cut into 3 cm pieces
100ml Madras chili & cumin cooking sauce
1 x 400g can low fat coconut milk
1 x 400g tin chickpeas, drained
1 bunch spinach
Brown rice, to serve
2 tbsp fresh coriander leaves

Method

1. Heat the oil in a medium saucepan over medium-high heat.

2. Add the onion and cook, stirring, for 3-4 minutes or until onion softens.

3. Add the pumpkin, cooking sauce, coconut milk, and bring to the boil. Reduce heat to low and cook, covered, stirring occasionally, for 12-15 minutes or until pumpkin is tender.

4. Add chickpeas and spinach. Cook, covered, for 3-4 minutes or until spinach wilts. Remove from heat.

Vegetable curry with chickpeas and spinach over rice on a black floral-patterned plate. The curry includes orange squash pieces, garnished with fresh cilantro. The plate rests on a white surface.
Butternut squash, spinach & chickpea curry

Tuna sweet potato jackets

Ingredients

4 small sweet potatoes (around 200g) each
185g can tuna in spring water, drained
½ red onion, finely sliced
1 small red chilli, deseeded and chopped
Juice 1 lime
6 tbsp Greek yoghurt
A handful of coriander leaves

Method

1. Prick potatoes with a fork. Place on a microwavable plate and cook on high for 18-20 minutes in the microwave.

2. Halve potatoes

3. Flake drained tuna with a fork and divide between the sweet potatoes.

4. Top with the red onion and chilli, then squeeze over the lime juice.

5. Top with a dollop of yoghurt and scatter over the coriander to serve.

Two halved sweet potatoes topped with tuna, sour cream, chopped onions, red peppers, cilantro, and chia seeds rest on a white plate beside a lime wedge on a metal surface.
Tuna sweet potato jackets

Acorn squash & feta lunch box

Ingredients

1 acorn squash, sliced and roasted
50g kale, steamed
50g cauliflower, steamed
80g feta, crumbled
1 pack Merchant gourmet quinoa
2 handfuls pomegranate seeds

Method

Place all ingredients in your lunch box starting with quinoa, then layer on top on top the rest of the ingredients.
Season and drizzle a dressing of 2 tbsp white tahini, 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp honey (optional), salt + pepper.

A metal bento box contains an arranged salad with kale, cauliflower, quinoa, roasted squash slices, and pomegranate seeds. A separate section holds a small container of dressing, alongside a whole orange with leaves.
Squash & feta lunch box

Red pepper hummus lunch box

Ingredients

1 x 400g can chickpeas, drained
2 tbsp extra virgin olive oil
1 red pepper, cut into strips
1-2 garlic cloves, crushed
2 tbsp lemon
1 tsp cumin
1 tbsp tahini

To serve

Seeded wholegrain crackers
Mixed greens – chopped cucumber, spinach, edamame beans, pumpkins seeds
Fresh apricots

Method

Blend with 4 tbsp water, seasoning and drizzle more olive oil if needed. Add ½ red pepper, taste + add more if needed.
Serve with mixed greens, apricots, and seeded crackers.

A bowl of orange dip garnished with herbs sits beside a seed cracker and a fresh apricot, with peaches partially visible in a brown paper bag, on a dark surface.
Red pepper hummus

Beetroot hummus

Ingredients

2 small cooked beetroot
1 can chickpeas
2 garlic cloves
1/2 lemon, juiced
60ml olive oil

Method

Blend and serve with crudites.

A bowl of vibrant red beet hummus garnished with chopped nuts sits on a blue patterned napkin, accompanied by round crackers on a white surface.
Beetroot hummus

Cacao & chia balls

Ingredients

90g rolled oats
150g Pip & Nut or Meridian peanut butter
2 tbsp cacao powder
2-3 tbsp honey
1 tbsp chia seeds

Method

1. Mix all ingredients in a bowl until fully combined.

2. Roll mix into equal bite sizes. Store in the fridge.

Two people in a medical setting, one standing and smiling at the camera, another kneeling on the floor organizing supplies. Shelves and medical equipment fill the room.
Cacao & chia balls