Hi Caz
Why don't you have a look at the food diaries. There are a few of us that work shifts. I don't follow SW any more, but my older entries may help you
HI
I make spag bol, curries and casseroles and freeze and ping them in micro. Pasta and couscous are great for prep ahead lunches. The other thing I live on is jacket potato and beans.
Hope that helps x