buy a slow cooker for beans and roasts/chicken dishes. chop chop in the morning, toss all in the cooker, turn on low, and once back home, good eats. for your long shifts you might want one with a timer start.

prep big on the weekends.I mean big. you want to be eating nonstop, once you get that basal metabolism all kicked up....


So, eat all day long at work if you can possibly do it...bring sandwiches for snacks, and something more substantial/healthy for your a brunch break around 9-10, and a dinner break.
12 hour shifts i think gets you two half hour breaks graranteed by law, with a few exceptions, of course. check the OSHA/Labor law postings at your workplace.


bring in a load of healthy snack foods for around work; dark chocolate, raisins, almonds, etc. and keep in locker. pack fresh snacks every day- apple, mini carrots, etc....

summer is coming, buy organic greens at the weekend farmers markets, toss a big, 3 gallon bucket of fresh greens and keep crisp in fridge; every morning, grab a big bag, throw some carrots, a tomato, etc, and a little soemthing extra, and just eat out of the bag. caveman salad.

you have four days off a week? cook then and reheat. I get home around 10 p.m. and try to eat light, after chowing down at dinner time 6-ish at work.

consider eating fruit while riding? Heck, I'd be chowing down and chugging down a home brewed latte out of a thermal cup if i had that early and long of a ride.