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Since you work in night shift, there will problems with regard to digestion due to irregular timings of food intake.Have six small meals instead of three big meals, there should equal spacing of meals and healthy snacking is much appreciated especially for people working in night shift.Choose foods which are high in protein rather than taking calorie rich foods like oily fried foods, junk foods.Eating foods rich in protein includes whole pulses, legumes, milk products, soya products, peanut butter, nuts and dry fruits.Take foods like fruit milkshakes,dry fruit milkshakes, lassi, buttermilk, whole milk,Flavoured soy milk,tofu ( soy paneer ),groundnut chikki/ burfi, green banana, boiled corn instead of choosing junk foods which will help you to gain the lost weight and improve stamina.