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Pampy Eats - 14 days Onsite (2.0v2)
fyi - what a nutritionist would eat onsite for 14 days
(A straight-talking guide to staying physically and mentally sharp on the Snowy job — by Brad Pamp)
Pampy’s 14-Day Mess Hall Eating Plan (Snowy 2.0 Onsites Only)
Quick Intro (Pampy POV)
When you’re living onsite for 14 days straight, your fuel matters. The Mess Halls at Snowy sites are doing the impossible every day — feeding 1,800 hungry people (80% blokes) who work long, hard hours in heat, cold, dust, tunnels and everything in between. Mass catering is never going to look like mum’s kitchen, but here’s the good news… there’s plenty down there that meets the Pampy Code — if you know what to look for.
My own principles are pretty simple:
Protein first. Loads of veg. Clean cooking where possible. Good fats. Simple carbs. Salt. Water. I don’t count calories. I eat to feel. If the food fits the philosophy, the body will tell you when you’re done.
If I were onsite myself — living your exact 14-day rhythm — I’d run an 18:6 model: No brekkie (just coffee + a handful of macadamias if needed). Two meals only: lunch + dinner. And I’d be off the pi$$ — booze-free for the whole swing. Energy stays up, sleep’s better, recovery is smoother.
Below is exactly how I would eat, day by day, using what’s typically available in the Mess Hall. No menu-slagging — the chefs work under pressure and do a bloody solid job keeping you fed. This is just how to navigate the options with purpose.
DAYS 1-7
DAY 1
Lunch: Grilled chicken breast, big serve of mixed salad, olive oil, salt, a scoop of brown rice.
Dinner: Beef stir-fry (pick the cleanest cut in the bain-marie), steamed broccoli, pumpkin, handful of nuts afterwards.
DAY 2
Lunch: Roast beef slices, baked potato, greens, sauerkraut/coleslaw if available.
Dinner: Fish fillet (not crumbed), big veg plate, drizzle of olive oil.
DAY 3
Lunch: Turkey or chicken pieces, mixed veggies, small serving of pasta or rice if you’ve trained/walked.
Dinner: Lamb casserole (avoid too much yellow gravy), big salad side, feta or cheese.
DAY 4
Lunch: Omelette station or eggs (if available at lunch), pile of veg, avo if present.
Dinner: Roast chicken, sweet potato, spinach, olive oil + salt.
DAY 5
Lunch: Beef mince or chilli bowl – top with salad greens, avoid the thick sauces.
Dinner: Grilled fish, mixed veggies, handful of macadamias after.
DAY 6
Lunch: Chicken thigh, cabbage salad, pickles, seeds.
Dinner: Slow-cooked beef, green beans, pumpkin, olive oil.
DAY 7
Lunch: Tuna or cold meat plate, a mountain of salad, olive oil + salt.
Dinner: Roast pork (trim fat if overly processed), roast veg, sauerkraut.
DAYS 8 -14
DAY 8
Lunch: Chicken breast, beetroot salad, spinach, olive oil.
Dinner: Beef strips, baked potato, broccoli.
DAY 9
Lunch: Turkey slices, mixed salad, sprinkle of cheese.
Dinner: Grilled fish, green veg, seeds.
DAY 10
Lunch: Roast lamb, pumpkin, mixed greens, salt.
Dinner: Chicken stir-fry, avo or nuts if available.
DAY 11
Lunch: Tuna salad bowl, brown rice (½ cup), olive oil.
Dinner: Beef stew (lighter sauce), steamed veg, salt.
DAY 12
Lunch: Chicken thigh, sweet potato mash, greens.
Dinner: Pork strips, cabbage/coleslaw, handful of almonds.
DAY 13
Lunch: Beef mince + salad bowl creation (skip the sauces).
Dinner: Roast chicken, mixed veg, cheese if available.
DAY 14
Lunch: Fish fillet, veg medley, olive oil + salt.
Dinner: Lamb roast, salad, pumpkin, and finish the swing strong.
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THE SIMPLE RULES I ALWAYS FOLLOW
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1) PROTEIN FIRST
Make your main item chicken, beef, fish, lamb, eggs or turkey.
Everything else builds around that.
2) LOAD UP ON VEG
Salads, steamed veg, anything close to “whole”.
3) GOOD FATS MATTER
Olive oil, avo, nuts, seeds, cheese.
Keeps appetite stable for the long shifts.
4 ) SIMPLE CARBS WHEN EARNED
Potato, sweet potato, pumpkin, brown rice.
Use them when you’ve worked hard or feel you need them.
5) SALT UP
Hydration at altitude + tunnels = electrolytes, not just water.
6) TWO MEALS ONLY
Keeps energy steady and digestion lighter for long days.
7) NO BOOZE
Your sleep, recovery and weight will thank you.
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Close-Out
This isn’t about perfection — it’s about consistency.
The Mess Hall gives you enough to do this well.📩 Please sing out if you'd like me to create your own bespoke menu for your swing.
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Regards,
Pampy
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🎯 Next week in 'Swing Shift' - Sleeping for Australia (ONsite) - 5 tips!