Rescue RD - Megan Lautz

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.
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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!

02/14/2026

I woke up and chose violence 😂⁠
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Peanut butter is often advertised as a "great source of protein!" Which may be true for vegans and vegetarians who have limited choices when it comes to protein. But for our omnivores, is peanut butter still a great source of protein? ⁠
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Two tablespoons of peanut butter contain:⁠
▪️ 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. Which is AWESOME news in the context of heart health, healthy weight gain, and adding deliciousness to our lives. ⁠
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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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Now, give me all of your feelings in the comments ⬇️ 💪🏻🥜 ⁠
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🔥 Follow .RD for firefighter nutrition tips

02/13/2026

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.

"Healthy-ish Eating for First Responders was incredibly professional and informative, with content that was both adaptable and relatable to the first responder lifestyle. I especially appreciated how you included snack options alongside meal prep — a practical touch that resonated with our daily routines. We are already looking to book Megan again and I would absolutely recommend you to other agencies for their first responder events!"
—  Deputy Sheriff Mackenzie Burns

Healthy-ish is rolled into the Fueling Fire Workshops to cover all things firefighter nutrition. Comment WORKSHOP to learn how you can get a free $1,500 bonus if you book by 2/28 🔥

02/13/2026

Do I recommend pre-workout supplements? ⁠
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No. ⁠
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Would it be realistic of me to expect first responders not to use them? Also no! ⁠
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If you are in the market for a pre-workout supplement, do your research! ⁠
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✔️Confirm that the supplement is third-party tested through Informed Choice, NSF International, or USP. Third-party testing ensures that the supplement actually has what it says it has in it, but does not guarantee that the ingredients work. ⁠
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✔️The FDA recommends

02/13/2026

Station dinners are hard. Make planning easier and healthier with the FREE Firehouse Fresh Recipe book!⁠
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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
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Comment RECIPE to get the book delivered to your inbox 🔥

02/13/2026

All jokes I promise!!

Slow stations can be challenging for healthy wating in a different way!

It can be easy to get complacent, especially when it comes to grazing on extra snacks. Here are some tips on eating better on slower shifts.
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▪️Double your fruit and veggie servings at meals and snacks ⁠ ⁠ ⁠
▪️Save sweets to one time on shift and keep the serving smaller ⁠ ⁠ ⁠
▪️Cut your alcohol intake in half off shift ⁠ ⁠ ⁠
▪️Pull back on portions by 10-15%⁠⁠ ⁠

Of course, if you crush a workout and have a lot of active housework, some of the above might not be needed. But these are ways to cut back if you aren't moving as much 😁

Learn all about stress-free eating on shiftwork in "Healthy-ish Eating for First Resonders" Comment SPEAK to learn how to bring practical nutrtion strategies to your department 🚒

02/13/2026

Nobody likes a hangry shiftmate, check out these higher protein snacks for your next shift! ⁠
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Protein helps keep you full between meals. When paired with a periodized strength training plan, protein can help muscle growth and maintenance when trying to lose fat. ⁠
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Greek yogurt⁠
Cheese sticks ⁠
Cottage cheese⁠
Low sodium beef jerky⁠
Chicken packets⁠
Tuna packets⁠
Deli turkey and cheese rollups⁠
Hardboiled eggs⁠
Kodiak Power Cups⁠
Popcorners Protein Crisps⁠
Edamame⁠
Pistachios⁠
Pumpkin seeds⁠
Protein shakes⁠
Protein bars⁠

Follow .RD for more firefighter nutrition tips 🔥

02/12/2026

I've heard horror stories about spaghetti 🤢

Want a FREE recipe book tailored to firefighters? Comment RECIPE, and I will DM you a link to the 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

02/12/2026

Catch me and snoozing by 8:00pm 🤣

Follow .RD for more firefighter nutrition tips 🔥

02/12/2026

The reality of shift work is that there are going to be "bad" weeks 😬

There will be days when you are held over, your kid is sick, and Costco pizza at 8 pm is the only thing you can scarf down for dinner.

And that is okay!

You don't have to throw out your health goals because life got in the way. You can get back on it or gradually phase back in with slightly better choices like:
▪️Blend some frozen fruit into a smoothie
▪️Opt for a fruit cup or side salad with your fast-food lunch
▪️Walk on the treadmill for 15 minutes
▪️Stocking up on portable snacks like protein bars, applesauce pouches, trail mix, tuna packets, etc

Small progress beats perfection any day! It helps to bring up these challenges to your dietitian or coach to help troubleshoot. Some clients feel guilty, but talking things through is a way to make a better decision next time. Or, maybe it's just a good time to relax and let it go 🥰

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

A flavored mayo may not sound healthy, but a little goes a long way to pack flavor into wraps and sandwiches. Try a tabl...
02/12/2026

A flavored mayo may not sound healthy, but a little goes a long way to pack flavor into wraps and sandwiches. Try a tablespoon on the Southwest Turkey Wrap or the Chicken Fajita Wrap to make a healthy, portable option more delicious!

Check out the recipe below:
https://pbgfrwellness.com/chipotle-mayo/

02/12/2026

Okay, maybe you're not screwed! It's definitely possible to eat healthy at busy stations if you prioritize it.

BUT lack of sleep and stress can make healthy eating harder.

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:⁠
▪️ 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, applesauce pouches in the pantry or in a go bag.⁠
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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!⁠

Follow .RD for more firefighter nutrition tips 🔥

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