Everything you need to know about using ShiftEATS for your meal planning.
Plan on your day off, ideally the day before your shift cycle starts. This gives you time to generate your meal plan, shop for ingredients, and batch cook everything in one session. Most users spend about 2 minutes on the app and 1–2 hours cooking.
ShiftEATS creates recipes that serve 4+ portions. You cook once and divide into meal-sized containers. Each recipe is designed so the first portion is your main meal, and the rest become your 'next meal' portions for the following days. This means no cooking during your actual work shifts.
Yes. You can regenerate your meal plan as often as you like. If you don't fancy the recipes suggested, or your rota changes, simply go back and generate a new plan. Your lifetime access means unlimited regenerations.
ShiftEATS supports meat-eaters, pescatarians, vegetarians, and vegans. You can also filter for gluten-free and dairy-free options. Select your preferences in the diet step and the app will only show suitable recipes.
Most recipes use basic stovetop and oven cooking. Some recipes use a slow cooker or air fryer — these are optional and the app tells you which equipment each recipe needs. You can choose recipes based on what you already have.
Refrigerated meals stay fresh for 3–4 days, which covers most shift cycles. If you have extra portions or a longer cycle, the app tells you which portions to freeze. Frozen portions last up to 3 months and are perfect for your next work block.
Our recipes are designed with shift worker nutrition in mind — balanced protein, complex carbs, and vegetables to maintain energy levels. Night shift meals are lighter to avoid digestive discomfort. We don't provide detailed calorie counts to keep things simple and stress-free.
While we indicate gluten-free and dairy-free options, please always check ingredient labels yourself. Recipes are guidelines and individual ingredients may vary. If you have severe allergies, please consult with a healthcare professional.
ShiftEATS is a one-time payment of £29.99 for lifetime access. No subscriptions, no recurring charges. Once you've paid, you can generate unlimited meal plans, save your favourites, and regenerate as often as you like — forever.
Yes. You can go through the entire wizard — choose your diet, enter your rota, set your preferences — and see a preview of your personalised meal plan completely free, no account needed. You'll see your first day's meals with real recipe details, timings and macros before committing. If you like what you see, unlock the full plan for £29.99.
Meal planning for shift workers is different to a standard Monday-Friday routine. ShiftEATS is built around your shift cycle — whether that's 4 on 4 off, 3 on 3 off, nights, or a rotating pattern. You enter your rota, and the app generates a personalised meal plan covering exactly the days you're working. Each plan includes batch cooking recipes so you cook once on your day off and have meals ready for every shift.
Night shift meals work best when they're easy to digest and not too heavy. ShiftEATS suggests lighter meals for overnight shifts — things like stir-fries, soups, and grain bowls — while saving heartier meals for your daytime eating window. The app also calculates a caffeine cutoff time based on your shift start, so you know when to stop drinking coffee to protect your sleep.
With a 4 on 4 off rota, your four days off are your prep window. ShiftEATS generates a meal plan for your four working days, with batch cooking recipes that serve four portions each. You cook on day one of your days off, portion everything into containers, and you're covered for the entire work block. Most people spend 1–2 hours cooking and end up with every meal sorted.
Yes — ShiftEATS was built with healthcare workers in mind. Nurses, paramedics, care workers, and hospital staff often work 12-hour shifts with unpredictable break times and no time to cook during a work block. The app supports common NHS shift patterns, generates high-protein meals to sustain energy across long shifts, and gives you night shift-specific timing advice. Many of our users work in healthcare.
Standard meal prep advice assumes you cook every evening after work. That doesn't work for shift workers who finish at midnight, work 12-hour days, or sleep through the morning. ShiftEATS flips the model: you batch cook during your days off, not after shifts. Recipes are designed to last 3–4 days in the fridge, scale easily, and reheat well — so your meals are ready the moment you walk through the door.
Still have questions? Email us at support@shifteats.co.uk