Best Foods to Take on FIFO Roster

Working fly-in fly-out or FIFO rosters can be demanding on many levels. The long shifts, remote locations and extended periods away from home make maintaining a balanced diet both important and challenging. Eating well on site can help keep your energy levels up, improve your focus and mood, and support overall health.

Many FIFO workers find that the food provided at camps does not always meet their personal preferences or nutritional needs. Taking your own food, or at least supplementing the camp meals with smart choices, can make a big difference in how you feel during your roster and your recovery days at home.

This blog explores some of the best foods to pack or prepare when heading out on a FIFO roster. It also offers tips on planning meals, storing food safely and making healthy choices despite the unique challenges of FIFO life.

Why Food Matters on FIFO Rosters

FIFO work often involves physically demanding tasks and long hours. Your body needs fuel that provides sustained energy, supports muscle recovery and keeps your immune system strong.

Poor nutrition can lead to fatigue, reduced concentration, mood swings and increased susceptibility to illness. For workers living away from their usual home comforts and routines, good food can provide a sense of normalcy and wellbeing.

Additionally, being intentional about what you eat can help you avoid the temptation of convenience foods that are often high in salt, sugar and unhealthy fats. These options might be readily available in camp cafeterias or vending machines but can leave you feeling sluggish.

Planning Your FIFO Food Strategy

Before diving into what foods to take, it helps to have a plan for your meals and snacks while on site. Consider your roster length, available storage and cooking facilities, and any dietary preferences or restrictions.

If your FIFO accommodation has a kitchenette or shared kitchen, you may be able to prepare simple meals. Otherwise, focus on ready-to-eat or easy-to-assemble options that do not require much cooking.

Try to pack a mix of fresh, frozen and non-perishable foods to keep variety and nutrients high. Planning ahead can save money, reduce food waste and ensure you always have nourishing options on hand.

Best Foods to Pack for FIFO Rosters

Fresh Fruit and Vegetables

Including fresh fruit and vegetables in your diet is essential for vitamins, minerals and fibre. Many fruits such as apples, bananas, oranges and pears travel well and do not require refrigeration for a few days.

Vegetables like carrots, celery sticks, cherry tomatoes and cucumbers can also be good snack options. Consider pre-cutting and packing these in reusable containers for convenience.

Leafy greens and salad mixes can be added to meals if refrigeration is available. Frozen vegetables are another excellent choice as they retain most nutrients and can be quickly steamed or microwaved.

Whole Grains

Whole grains provide slow-releasing energy to keep you fuelled during long shifts. Foods like wholegrain bread, wraps, rice cakes and oats are versatile and easy to pack.

Overnight oats are a popular breakfast option that requires minimal preparation and no cooking. Simply soak rolled oats in milk or a dairy-free alternative overnight and add fruit or nuts in the morning.

Brown rice or quinoa can be pre-cooked and frozen in portions to take with you, ready to reheat on site.

Protein-Rich Foods

Protein supports muscle repair and keeps you feeling fuller for longer. Good protein sources to take on FIFO rosters include canned tuna or salmon, nuts and seeds, boiled eggs, and jerky.

If refrigeration is available, consider packing pre-cooked chicken breast, lean deli meats or tofu. Greek yoghurt or cottage cheese can be good options for snacks if you like dairy.

Protein bars or powder supplements can also be useful for quick and convenient boosts, especially when you are short on time.

Healthy Fats

Including healthy fats in your diet supports brain function and provides sustained energy. Avocados are a great fresh option that travels reasonably well if consumed within a few days.

Nuts, seeds and natural nut butters offer convenient sources of healthy fats. Look for options without added sugars or oils.

Oils such as olive oil or avocado oil can be packed in small containers to add flavour and nutrients to your meals.

Hydration Essentials

Staying hydrated is crucial, especially if you are working in hot or physically demanding environments. Water should be your go-to beverage, and it is wise to carry a reusable water bottle to refill throughout your shift.

Herbal teas or electrolyte tablets can help vary your fluid intake and support hydration.

Avoid excessive caffeine or sugary drinks as they can dehydrate you or lead to energy crashes.

Tips for Storing and Preparing Food on Site

Food safety is vital when working FIFO, especially if refrigeration is limited. To keep your food fresh and safe:

• Use insulated cool bags or portable coolers with ice packs to keep perishables chilled.

• Pack non-perishable staples like nuts, dried fruit and canned goods for easy storage.

• Label your food containers with dates to track freshness.

• Clean your hands and utensils before preparing or eating food to avoid contamination.

• If cooking facilities are limited, focus on meals that require minimal preparation, such as salads, wraps or ready-to-eat packs.

  
  

Quick Meal Ideas for FIFO Workers

Having some go-to meal ideas can make food preparation less stressful. Here are some examples of nutritious and easy options:

• Wrap with lean protein, salad greens, avocado and a light dressing.

• Pre-made salad jars layered with grains, vegetables, beans and dressing.

• Rice or quinoa bowl with canned tuna, steamed frozen vegetables and a drizzle of olive oil.

• Overnight oats topped with fresh fruit and nuts.

• Mixed nuts and dried fruit trail mix for snacks.

• Boiled eggs with carrot sticks and hummus.

  
  

Avoiding Common Nutrition Pitfalls

FIFO workers may sometimes rely on takeaway meals or processed snacks due to convenience or limited options. While these can be enjoyed occasionally, making them a regular habit can impact your energy and health.

Try to limit foods high in salt, sugar and unhealthy fats. These can contribute to dehydration, fatigue and long term health issues.

Being mindful of portion sizes and eating balanced meals that include carbohydrates, protein and fats will help you maintain steady energy levels.

Supporting Mental Wellbeing Through Food

Food also plays a role in mental health, which is especially important when working away from family and friends. Comfort foods that remind you of home can provide emotional support, but balance is key.

Including foods rich in omega three fatty acids, such as fatty fish or walnuts, may support brain health. Whole foods with plenty of vitamins and minerals contribute to mood regulation.

Mindful eating practices, such as taking time to enjoy your meals and avoiding distractions, can help reduce stress and improve digestion.

Final Thoughts

Eating well on FIFO rosters takes planning and intention but the rewards are worth it. By packing a variety of nutrient rich foods, you can fuel your body and mind to perform at your best.

Remember to prioritise fresh produce, whole grains, quality proteins and healthy fats. Stay hydrated and use safe food storage practices to keep your meals fresh.

Preparing your own food or supplementing camp meals with smart choices supports your health, energy and wellbeing during demanding rosters.

With a little effort and creativity, you can make eating on site a positive and nourishing part of your FIFO lifestyle.

If you’d like personalised support—whether it’s professional Resume and Cover Letter writing, FIFO Resume, Employer Sponsorship Resumes and Cover Letters, SEEK and LinkedIn profile optimisation, Selection Criteria for Government Jobs, one-on-one Job Interview Coaching or Other Professional Writing Services —call us on 0423 686 904 or email us at hello@adriennasresumes.com