Rescue RD - Megan Lautz

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Baltimore, MD
Rescue RD - Megan Lautz

Realistic dietitian for first responders
Healthy-ish meals for when you don't have time or energy I believe in a “boots on the ground” approach to wellness.

I am a civilian Registered Dietitian and Personal Trainer on a mission to help first responders optimize performance, recover faster, and enjoy long, healthy retirements. My background in wellness and graphic design has allowed me to lead engaging health campaigns for first responders. First responders face unique challenges when it comes to health. These challenges have inspired me to create targeted, realistic solutions throughout the lifecycle of a first responder's career. I thrive on translating complicated health information into manageable lifestyle changes that fit into an unpredictable shift. My interest in a first responder's lifestyle has contributed to my success with CPAT participants, recruits, incumbents, and leadership. My health coaching participants have lost an average of 14 pounds, up to 8% body fat, and up to a 30-point reduction in cholesterol. I have created a recruit nutrition curriculum that has effectively eliminated rhabdomyolysis and hydration-related injury in the past five recruit classes. I have trained for and passed CPAT, and am always up for a ride-along or a fitness challenge. I can often be found at a station or academy teaching nutrition, fitness, mobility, or just hanging out to learn more about firefighters.

I am currently working full-time with Fairfax County Fire and Rescue in Virginia. I provide freelance counseling, presentations, and am always interested in a challenge. Reach out to meganlautz@gmail.com to connect!

11/12/2025

Dabbling in a buffet size spoon of peanut butter between calls?

PB is a great source of healthy fats...but these can add up if your goal is weight loss 😬

Peanut butter is often advertised as a "great source of protein!" This may be particularly true for vegans and vegetarians who have limited protein options. But for our omnivores, is peanut butter still a great source of protein? ⁠
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Two tablespoons of peanut butter contains:⁠
▪️ 190 calories⁠
▪️ 16 g fat ⁠
▪️ 8 g protein ⁠
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PB is more of a great source of healthy fats than it is protein. This is AWESOME news about heart health, healthy weight gain, and adding deliciousness to our life. ⁠
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If you are eating PB for protein, the calories can add up. For 30g of protein, PB provides over 700 calories compared to 260 calories of chicken breast, ⁠
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This does not mean you should avoid peanut butter! But you should be aware that peanut butter servings can add up quickly, which should be considered in the context of your health goals. ⁠
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Want more on protein? Comment SPEAK to bring realistic nutrition strategies to your department 🔥

11/11/2025

Have a long trip to your station or work site?

Try a smoothie on the way in to hit your hydration, protein, and fruit/veggie goals. Smoothies are light on your stomach and filling depending on what you add in. Try the Reeses or Berry smoothie in the meal prep guide!

Watch sugar-sweetened drinks like sweet tea or specialty coffees. These are fine as a treat every once in a while, but the calories can add up quickly if done multiple times per day.

Limit caffeine to "as needed" on the ride home - especially if you are going to bed or napping within a few hours. You may be able to fall asleep right away, but caffeine can impact the quality of your sleep if consumed within 4-5 hours of sleeping. Obviously, weigh this with the need to stay awake for the drive 😀

If you are on day work and have trouble managing your appetite when you get home, pack a car snack! Try white cheddar popcorn, hummus with veggies/pretzel chips, string cheese and fruit, or Greek yogurt. Having a snack before you get home will help hold you until dinner, without snacking on everything that is not tied down when you get home.

11/09/2025

Station dinners are hard. Make planning easier and healthier with the FREE Firehouse Fresh Recipe book!

Recipes are tailored to common station standards:
▪️ $5-6 a head⁠
▪️ Ingredient lists for shifts of 6, 10, and 14⁠
▪️ Half a pound of protein per person⁠
▪️ Higher fiber with extra veggies⁠
▪️ Portions designed with leftovers in mind⁠

Download the recipe book for free when you join the RescueRD email list:
https://rescuerd.myflodesk.com/twvtdbbbif

11/05/2025

PLOT TWIST 💥 I've gotten to the sad point in my career where I am now recommending White Monsters and Red Bull....

Why?

Because they are a better bad decision relative to the +300 mg caffeiene Bangs, Reign, and Celcius Heat.

Does this mean White Monster is "healthy?"

ABSOLUTELY NOT 😂

BUT, they are a good transition point when i have a first responder drinking +900 mg caffeine per day. If we swap out 3 Bangs for 3 Monsters, I've effectively cut your caffiene from 900 mg per day to 450 mg per day without taking the behavior of drinking an energy drink.

☕️ Ideally, we would try to keep overall caffiene under the 400 mg FDA recommedation with natural sources....not energy drinks and pre-workouts due to the high risk of cardiac complications, anxiety, and insomnia.

💥I also know my first responders will ignore me entirely, so the next best options are lower sugar and

11/02/2025

Station dinners are hard. Make planning easier and healthier with the FREE Firehouse Fresh Recipe book!⁠
⁠
Recipes are tailored to common station standards:⁠
▪️ $5-6 per head⁠
▪️ Ingredient lists for shifts of 6, 10, and 14⁠
▪️ Half a pound of protein per person⁠
▪️ Higher fiber with extra veggies⁠
▪️ Portions designed with leftovers in mind⁠
⁠
Click the link below to download the recipe book for free 🔥
https://rescuerd.myflodesk.com/recipebook

10/29/2025

Ever try to start eating healthier on shift - then everything hits the fan?⁠
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After a night of no sleep, it's hard to make healthier choices the next day. It can be easy to fall into sweets and more caffeine to get through the day. Try some of these tips:⁠
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▪️ Schedule some time for a nap the next day, ideally a 20-minute nap or a 90-minute nap (timing matters!).⁠
▪️ Have healthier frozen breakfasts and lunches on hand. Look for +10g protein and +3-5g fiber.⁠
▪️ Keep apples, bananas, fruit cups in juice, and applesauce pouches in the pantry.⁠
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Exhausting shifts happen - it's okay to just do your best and move on if you overdid it. Having healthier options on hand helps!⁠
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Need healthier meal prep and station dinners? Comment RECIPE and I'll send you a free recipe book! 🔥

10/27/2025

9/10 firefighters show up to PLANNED drills dehydrated...how many do you think also show up underfueled and over caffeinated?

Nutrition for first responders is NOT just eating your veggies - it's learning what to eat to perform your best when it matters most 🔥

This includes non-perishable, portable carbs that encourage fueling on the go. Think:
◾️Applesauce or smoothie pouches
◾️Fig & Clif Bars
◾️That's It Bars or dried fruit

Eating and snacking regularly helps boost energy levels...often leading to a reduction in caffeine. Or, at least relying on 2-3 energy drinks as a lifeline 😬

Hydration tactics are important too! Keep ORS products WITH sugar on hand to maximize speed of rehydration. These products are equal to IV fluids for mild to moderate dehydration (ex. Drip Drop ORS, Liquid IV, Fluid Tactical).

Learning how to fuel quickly can help prevent musculoskeletal injury that happens when fatigue or dehydration hits.

Want to show your firefighter how to fuel and hydrate properly on shift? Comment SPEAK to bring the dietitian to your dept 🚒

10/24/2025

Want to know what firefighters say after working with me?

"That was easier than I thought it would be"

Compared to restrictive fad diets and the confusion the internet causes, my methods seem easier and help firefighters reach their goals FASTER 🔥

They have more energy and less body fat, with portable, convenient options that work on shift work 💪

How? We start with preparing the backups when "perfect" can't happen:
▪️Stocking the freezer with healthier options
▪️Packing a non-perishable go bag
▪️Healthier fast food options 80% of the time

This is level one - the habits that will always be there when life gets crazy. Once we have this down, THEN we can start getting in the weeds (macros, etc).

Learn all about stress-free eating on shiftwork with "Healthy-ish Eating for First Responders" - add a smoothie demo to try something new 🥰

Comment SPEAK to bring the RD to your department in 2026 🔥⁠

10/22/2025

Station dinners are hard. Make planning easier and healthier with the FREE Firehouse Fresh Recipe book!

Recipes are tailored to common station standards:
▪️ $5-6 a head⁠
▪️ Ingredient lists for shifts of 6, 10, and 14⁠
▪️ Half a pound of protein per person⁠
▪️ Higher fiber with extra veggies⁠
▪️ Portions designed with leftovers in mind⁠

Want a FREE recipe book tailored to firefighters? Check the link below for the recipe book 🔥
https://shorturl.at/ghXHn

10/17/2025

Risk vs. reward, what do you think? 🤔

No shade if you love intermittent fasting...but it's not for everyone or every station!

Intermittent fasting (IF) is a dietary protocol that focuses on the TIMING of eating/fasting. A 16:8 or 14:10 hour fasting to eating window is most common. For a 16:8, you fast from 8pm the day before until noon the next day, essentially skipping breakfast and having your first meal at lunchtime.

IF can work for weight loss if it results in a calorie deficit. If you normally have 2 bagels with cream cheese for breakfast (like my husband), eliminating breakfast could cut almost 1,000 calories from your day! Even if you increase your lunch portion slightly (+400 calories), that still gives you a 500-calorie deficit.

This won’t work if you overcompensate due to hunger later in the day. If you are inhaling snacks before dinner or your workout/work performance drops, this is not the plan for you.

For firefighters at busy stations, IF may cut into physical and mental performance. Ask yourself: if a box drops at 11am, will you really perform your best? If not, maybe skip it or opt for a shorter window (12:12).

IF is not for everyone and typically works better for men than women. Certain medications or conditions result in side effects with fasting, so consult your doctor first. Some people prefer skipping breakfast or having larger dinners. So long as no major performance or health issues pop up, this can work well for some firefighters.

IF typically takes 10 days to fully adjust. Start off shift and just try fasting overnight (12 hours). If your mood, performance, or health absolutely tanks, stop. It will be mildly uncomfortable until you get used to it. Working with a dietitian can help you notice side effects and provide accountability for lifestyle changes.

Need a dietitian can help your department make better choices on shift? Comment SPEAK to learn more about firefighter specific nutrition services 🔥

10/16/2025

There are two things firefighters hate - change and the way things are.

That is....until the pain of staying the same outweighs the pain of changing.

Pair that with nutrition advice that makes change EASY on shiftwork...and you have the recipe for firefighters making change that day.

Want to see change in your first responders? Comment SPEAK to learn how to bring practical nutrition strategies to your department or event 🔥

Address

Baltimore, MD
21090

Website

https://www.rescuerd.com/

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