Here's what I TRY to do (i'm a sugar and coffee lover though, thats my downfall)
first meal/snack at home: 4-5pm protein shake or carnation instant breakfast before work
8:30 pm snack of cottage cheese/strawberries or hummus and crackers or sliced apple and peanut butter or banana and peanut butter
11:30 pm "lunch": green salad, lots of veggies, 3-4 oz protein, 1-2 tbl dressing or salsa, small baked sweet potato or fruit
3 am snack: fruit and yogurt parfait, the ones you make yourself or trailmix and string cheese with a piece of fruit
6 am breakfast before I go home: oatmeal with a sliced banana and cinnamon
Then I workout before my shift if I have the energy. I like summer because i'll wake up and run for 20 mins then go get my son. Also, my days off, I workout for a longer stretch so i'm doing cardio and weights. I try to get there 3 days a week. Some days easier than others. Keep yourself focused!! It's the worst shift, and i've been on it for 5 yrs!