I went through the same thing. Was always on nights, but responsibilities changed and found myself sitting a lot, eating fast food, and just plain out getting lazy.
My solution is not what you're asking for. But since this is the internet, you'll get it anyway. Someone has to be the guy who answers in a way not asked for.
I'll start with my snacks because they're not the part that you didn't ask for. I keep Epic Bars in my bag always. Sometimes I'll throw one in a cargo pocket if I won't be at my station. Pure dead animal protien. Taste great and way healthier than the typical protien bars. Those typical protien bars are usually filled with sugar and chemicals I can't pronounce. Epic bars are 99% dead animal. Some have a bit of sugar, but not many of them. Sugar is our worst enemy, but small amounts won't kill ya. Price is actually comparable to the average protien bar out there, and even cheaper than the higher end ones. More on price later.
The other snack is a trail mix type thing from Happy Belly. Almonds, cashews, raisins, dates, etc.. Many flavor combos, including a couple with yogurt or chocolate chips. Not as healthy, but they taste better. Nutrition value of these are excellent, even factoring in the sugar of the candies. And price is about the best you'll find for healthy nuts. 1/4 cup a day is all I have.
Now the part you didn't ask for. Salads. I make my whole weeks worth of salads at once. They comprise the bulk of my food now. Spinach, kale, cauliflower, blue berries, carrots, collard greens, mustard greens, etc... Some combo of all those. Huge servings. I use the food savor plastic containers and seal them. With a fridge at work, they've stayed fresh over a week. 1.5 quart container and I fill it. That's a lot of salad. You can add egg or meat to get more protien too, but I add those when I'm ready to eat. Dressing is olive oil, MCT oil, and balsamic vinegar with a shit ton of garlic. Add avocado for even more fats and protien.
It's a myth that you can't bulk up muscle while the majority of your calories come from veggies. The above diet has a decent amount of protien, good amount of the good fats, very little sugar, and almost no bad carbs. The biggest benefit is that it's stupid easy. Down side is it might get boring. I don't get bored. I had to make a decision to eat for fuel instead of taste. And a lot of my fast food eating was just convenience, as I suspect yours is. So my weekly food preparation and consumption had to be easy for me to stick with it. This is. I make all my salads in about an hour. Epic bars, nuts, and an orange or apple a day with my salads. Easy peasy and I dont get hungry at all even thought it doesn't seem like a lot.
Price. I compared what it cost to eat that way for a month to what I was spending every month on fast food. It's actually about the same. Maybe actually a tad cheaper when I buy certain things in bulk like the trail mix and epic bars.
So, seriously, sorry if this isn't any help. You asked for something fairly different that I didn't have an answer to. But having gone through almost exactly what you are going through, I figured I'd throw it out there.
Oh yeah, Epic bars and Happy Belly nuts can be found on Amazon for the best price and shipping if you have prime.
Also, I can go through the food savor part if it interested you, but it's a side note to the diet.
Edited by pira114, 11 April 2017 - 04:30 AM.