Long workdays and rotating shifts make perfect meal timing difficult. A practical approach is to prepare a few flexible components and make sure you can eat satisfying meals around your actual breaks.
Build a reusable shopping list
Pick one or two easy proteins, a few carbohydrate sources, fruits and vegetables and simple flavour options. Batch-cooking rice or chopping vegetables can make packed meals faster to assemble.
Plan for limited facilities
If you may not have a microwave, consider food-safe cold meal options and an insulated bag. Follow appropriate food storage and temperature guidance for perishable foods.
Avoid all-or-nothing rules
An irregular day doesn't undo progress. Focus on a repeatable overall eating pattern, hydration and sleep as your schedule permits, rather than forcing a rigid meal clock.
For more practical guidance see Canada's healthy eating recommendations.