Guides › Diet › On-your-feet worker
Retail, care, healthcare, hospitality
Diet plan for on-your-feet worker
Daily energy demand: Moderate to high (activity factor ×1.60 on resting energy).
Focus on
- Grab-and-go meals you can eat in a 15-minute break.
- Carbohydrate plus protein to last long shifts.
- Supportive shoes and calf stretches help tired legs.
- Electrolytes if you sweat in hot kitchens or wards.
Watch out for
- Grazing on leftovers and staff-room treats.
- Only one big meal after a 12-hour shift.
Training: 2–3 strength sessions a week. You already walk a lot, so focus on legs, back and core strength.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 07:00 | Breakfast | Poha with peanuts and curd | Eggs on toast with fruit |
| 11:00 | Break | Fruit and a cheese or paneer sandwich | Fruit and a chicken sandwich |
| 15:00 | Main break | Lemon rice, chana, salad | Chicken biryani portion with raita |
| 21:00 | Dinner | Chapati, dal, vegetables | Chapati, lamb or chicken, vegetables |
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