Meals for a 12 hour Workday

Healthy Eating On the Go! Eating for a 12-Hour Shift without a Kitchen

A local hospital hired our team to teach doctors how to eat healthfully during their long shifts. They need complete balanced meals and snacks that are easy to prepare, pack and eat without the convenience of a kitchen during their shift. It’s one thing to have a long day once in a while and resort to snack bars, though not on a regular basis. The body’s ability to digest, absorb and assimilate is assisted by even the simplest things, such as, food that looks good, tastes good and provides variety in the diet. We provided a fun, educational event to provide just what they needed. Our team from Kitchen on Fire set up a cooking venue at the conference center for the client’s off-site event. The client prepared and enjoyed six recipes. Throughout the event we provided nutritional benefits of each recipe, nutritional tips on general healthy eating, the importance of seasonality and organics, etc. The doctors had a great time and went home with a link to all of recipes with additional tips as well!

Cooking for the Week

An important element to having food for a 12–Hour shift is having time to cook it in the first place. We have a nutrition class called Cooking for the Week and we can include elements of that class for you as well. We will provide an example of how to shop, cook and package a 5-Day Plan for your workday meals in one afternoon with just quick assembly as you go through the week.

click here to download the PDF form

Festive Seasonal Salad

This is a full meal salad providing a balance of protein, fats and colorful complex carbohydrates. It has a base of marinated kale, quinoa, nuts and goat cheese before adding the array of colorful fruits and vegetables.  Also, it can be left out at room temperature if needed. This is seasonal and we will provide alternatives to change ingredients with the seasons.


Seaweed Wrap

Wrap up your colorful, healthy snack with endless possibilities of well-balanced colorful ingredients. This wrap starts and ends with a tangy sauce filled with good fats and protein with tahini, vinegar, lemon juice, tamari sauce and more. We will wrap up a variety of julienne fruits and vegetables, which may include fennel, bell pepper, daikon, carrots, sunflower seeds, hemp seeds nectarine, avocado and more. If you are not a seaweed fan, even after we explain all the good nutrients it provides, this can be made using romaine, blanched kale or some form of tortilla.


French Lentil Salad

Lentils are a hearty base to this convenient dish that is great warm, room temperature or cold. We will show you how to cook the lentils to perfection with tons of added flavor and nicely tender without turning to mush. Lentils may seem heavy when alone, though mixed with minced vegetables and with the optional added of some shredded chicken you have another option for a full meal anytime.


Roasted Chicken and Root Vegetables

To start we will show you how easy it is to make great tasting roasted vegetables and chicken. The trick here is how to make it continue to taste good with or without the convenience of being able to reheat and/or perhaps it becomes a snack over a period of hours. We will show you how to make it delicious!

chicken with mushrooms and vegetables, stewed in wine. Style rustic . French cuisine
chicken with mushrooms and vegetables, stewed in wine. Style rustic . French cuisine

Carrot, Ginger and Sweet Potato Soup with Coconut Cream

This is a beautifully bright blended soup. Packed with micronutrients and good fats and carbohydrates. Throw in some leftover shredded chicken from the roasted chicken in the last recipe and you have another full meal option. This will stay well in a thermos for hours, as it doesn’t have to be piping hot to be delicious. We will not pass on the opportunity to give this a little boost with some good curry, turmeric and ginger.


Polenta in a Ramekin or as a Muffin

Polenta has great flavor to start, and it only gets better with sautéed vegetables, meat and cheese and topped with a little pesto or other homemade sauce and you have a great meal. If you want to leave the ramekin at home it can be sliced and slid into a pita or other ‘wrapper’ of choice.


Build your Own Full Meal Salad



Nutritional guidelines for building a salad:

A salad can be a complete meal if it includes all the nutrients you need at one time. Every meal (and snack) should include a balance of proteins, fats and carbohydrates. The full spectrum of nutrients is most easily obtained by selecting different food types. Each category below will inherently provide differing nutrients. In addition, pick a variety of colors as color represents types of antioxidants and/or phytonutrients, which help enhance your overall health. Read more here