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<h2 style="white-space:pre-line">Night Shift Survival Kit</h2>
 
Your go-to resource  for thriving after dark- from sleep to snacks to staying sane

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<h2 style="white-space:pre-line">Your Core Meal Preps</h2>
Nurses grind hard- your meals shouldn't. Treat yourself to a variety of flavorful, quick prep meals that actually hold up during back-to-back shifts.

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A Shifters Blog

<figure id="figure-60z1ow5v9im9asj4r9"><img id="60z1ow5v9im9asj4r9" src="https://cdn.durable.co/blocks/6Aj93xKviKAod3e8To6DxxDnSGNfxWj0scNAunnG609jXcm8Lh7VWWcylk0ZGtSj.png" alt="" title="" class="object-cover bg-gray-100" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/6Aj93xKviKAod3e8To6DxxDnSGNfxWj0scNAunnG609jXcm8Lh7VWWcylk0ZGtSj.png" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure><h3>This Weeks Prep &nbsp;Essentials</h3>Here’s what I actually use to keep meal prep fast, simple, and shift-proof.&nbsp;Meal Prep Containers<a data-mce-href="https://amzn.to/42CBzz4" href="https://amzn.to/42CBzz4">Budget-Friendly Glass Containers 40 Pcs</a>– $21 Perfect for portioning out meals for 3 shifts. Microwave-safe and super durable<a data-mce-href="https://amzn.to/3Ehz1x0" href="https://amzn.to/3Ehz1x0">Premium Leak-Proof 5-Pack&nbsp; 30oz</a> – $30 These hold up like champs. No leaks, no smells, and stack neatly in your fridge.Kitchen Tools I Swear By<a data-mce-href="https://amzn.to/427FuUA" href="https://amzn.to/427FuUA">Instant Pot Duo 3 -Quart </a>– $79 Cuts cook time in half. Great for shredded meats, rice and tasty birria.<a data-mce-href="https://amzn.to/3EoFrdJ" href="https://amzn.to/3EoFrdJ">Air Fryer – 4 Quart, Compact &amp; Powerful </a>– $49 For crispy sweet potatoes or reheating meals without them getting soggy.&nbsp;Flavor Staples (Always in My Cart)<a data-mce-href="https://amzn.to/4j4LrYs" href="https://amzn.to/4j4LrYs">McCormick Chipotle Seasoning</a> -$3 Adds that smoky heat that makes everything taste like a bowl from Chipotle.<a data-mce-href="https://amzn.to/44nmmTV" href="https://amzn.to/44nmmTV">EZ Birria Bomb</a> &nbsp; -$19&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;This&nbsp; Flavorful yet simple addition will take your birria bowl to a next level&nbsp;<a data-mce-href="https://amzn.to/4j3oiFD" href="https://amzn.to/4j3oiFD">Trader Joe's Everything But the Elote (dupe)</a> – $8 Sweet, tangy, and a must-have for roasted corn or taco bowls.&nbsp; Snacks &amp; Energy Boosters<a data-mce-href="https://amzn.to/3YtsQwL" href="https://amzn.to/3YtsQwL">ZOA Energy Drink – 12-Pack </a>– $22 Clean caffeine without the crash. I bring one for every night shift.<a data-mce-href="https://amzn.to/3XVrtGV" href="https://amzn.to/3XVrtGV">FITCRUNCH Protein Bars by Robert Irvine </a>– 6-Pack – $17 Legit tastes like a candy bar. High protein and easy to eat on the go. Disclosure: I may earn a small commission from these links — but I only share what I personally use or trust. Thanks for supporting Beyond The Shift.

This Week's Prep Essentials

<figure id="figure-6lvg0t3lgm92oagnx" class=""><img id="6lvg0t3lgm92oagnx" src="https://cdn.durable.co/blocks/3168EOAvZkswBIbHKqsCjH5cM4tyQmYPiXXPrtFcW349SmbxkCWZgDDR6L6UEE7w.png" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 3/2; object-position: 50% 40%;" data-corners="default" data-aspect="3:2" data-caption="" data-positionx="50%" data-positiony="40%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/3168EOAvZkswBIbHKqsCjH5cM4tyQmYPiXXPrtFcW349SmbxkCWZgDDR6L6UEE7w.png" data-mce-style="aspect-ratio: 3/2; object-position: 50% 40%;"></figure>Bold flavor, no burnout!This bowl brings smoky, chipotle-seasoned chicken, fire-roasted corn, and all the crave-worthy toppings you’d pay $14 for — but it’s prepped by you in under 30 minutes. Built for nurses, night shifters, or anyone who doesn’t have the time (or money) to order takeout three days in a row.&nbsp;🕒 Prep Once, Eat Three Times Meal Prep Time: ~30 minutes Daily Assembly Time: ~5 minutes Makes: 3 bowls &nbsp; 🛒 What You’ll Need: 2 lbs chicken thighs or breast (boneless, skinless) 1.5–2 cups cilantro lime rice (microwave packet or homemade) 1 can black beans, rinsed ½ cup fire-roasted corn (frozen or canned) ½ cup pico de gallo ½ cup guacamole (or 2 small avocados) &nbsp; 🌶️ Chipotle Marinade (Fast + Flavorful) Mix together and coat chicken:1 tsp smoked paprika 1 tsp garlic powder ½ tsp chili powder ½ tsp cumin Juice of ½ lime 1 tbsp olive oil Optional: Add a spoon of adobo sauce or chipotle paste for more heat. Cook the chicken in an air fryer (recommended for speed – insert affiliate link) at 380°F for 15–18 minutes, flipping once halfway through. Let it rest before slicing or shredding.&nbsp; 🍱 How to Meal Prep It: Cook the chicken in your air fryer, let rest, then slice or shred Prep the rice, beans, and corn Divide into 3 containers — rice, beans, corn, chicken Store guac + pico separately for freshness &nbsp; 💪 After-Shift Fuel-Up: Reheat your bowl Add guac and pico Optional: Top with cheese, sour cream, jalapeños, or hot sauce &nbsp; 🔗 Recommended Add-Ons (Insert Amazon links): Air fryer Meal prep bowls Microwaveable rice Guac snack cups Chipotle marinade packets

(The Smoky Chicken Bowl)

<figure id="figure-wt2dsojetm9b6ysi6"><img id="wt2dsojetm9b6ysi6" src="https://cdn.durable.co/covers/18Y1ptRZarXssI0dAY976XcP4AKduEkcNZG5yGfjI1bzA73Dt8VXzgnnBzjD9tYl.png" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 1/1; object-position: 5% 40%;" data-corners="default" data-aspect="1:1" data-caption="" data-positionX="5%" data-positionY="40%" data-fullWidth="false"/></figure>This high-protein steak and veggie bowl is the perfect alternative when you're tired of rice and tacos. It's bold, satisfying, and still takes under 30 minutes to prep for 3 days. Balanced with cubed steak bites, air-fried potatoes, and frozen broccoli — it's made for pure convenience without losing flavor.&nbsp; 🕒 Prep Once, Eat Three Times Meal Prep Time: ~30 minutes Daily Assembly Time: ~5 minutes Makes: 3 bowls &nbsp; 🛒 What You’ll Need: 1.25–1.5 lbs steak (sirloin or flank, cut into bite-sized cubes) 2 medium potatoes (choose sweet potatoes or russet, peeled and cubed) 1–1.5 cups frozen broccoli florets 1 tbsp olive oil Seasonings: garlic powder, paprika, salt, pepper, chili flakes (to taste) &nbsp; 🔥 Quick Steak Bites: Season steak cubes with olive oil, garlic powder, salt, and pepper Cook in an air fryer or pan at 400°F for 10–12 minutes, shaking or flipping halfway through Let rest before dividing into portions &nbsp; 🍠 Air-Fried Potatoes: Toss cubed potatoes in olive oil, garlic powder, paprika, and salt Air fry at 400°F for 18–22 minutes, shaking halfway through, until golden and crispy on the edges &nbsp; 🥦 Frozen Broccoli: Microwave 1.5 cups of frozen broccoli in a bowl with a splash of water, covered Cook on high for 4–5 minutes until tender but not mushy Season with a pinch of salt or drizzle of olive oil &nbsp; 🍱 Meal Prep Assembly: Divide the cooked steak bites, air-fried potatoes, and broccoli into 3 containers Store in airtight containers for up to 4 days Optional: add chimichurri, hot sauce, or shredded cheese if desired &nbsp; 💪 After-Shift Fuel-Up: Microwave and eat straight from the container Optional: add avocado slices, extra seasonings, or a drizzle of sriracha &nbsp;

Night Shift Survival Kit

Your Core Meal Preps

Join the Shift Crew

Shift Crew Plans

A Shifters Blog

This Week's Prep Essentials

(The Smoky Chicken Bowl)

(Poppin Steak N Potato Bites)