I'm a third shifter and it took me awhile, but here is what I do.
I create a new meal in my tracker (you can add as many meals as you need to). I call it "third shift meal." I always start my day at midnight, regardless. I also plan, plan, plan. My third shift meal consists of lots of fruit, maybe a yogurt or cottage cheese, a side salad, or some 100 calorie soup..usually around 3am. I also drink a ton of ice water throughout the night and that keeps me full. I don't eat anything heavy.
This way, when I go home...whether I start my day right away, or sleep a little, I have plenty of calories left. Normally I can go right to bed and when I get up at noon or 1pm, I eat a "brunch", then a snack later, then dinner, and sometimes I have calories left for a small dessert.
It's all about planning. I don't know where you work, but most cafeterias for employees that time of night doesn't have very healthy choices. (I like to call our cafeteria the 'beige cafe' because all they have is fried chicken strips and onion rings). You have to be willing to pack every shift.
Also, a lot of people do better by eating 6-7 small meals a day than 3 big ones. Maybe if you change you eating habits that way, even on your off days, it will work out better.
Keep track of what you eat at work and fill in your tracker online when you get home. Im lucky enough that I can do it from work.
"A little piece of rhyme in the middle of a beat."
| current weight: 203.0