Rescue RD - Megan Lautz

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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!

10/03/2025

Feeling a lil rumbly in your tumbly all of the sudden?

It *might* be carb balance or high fiber tortillas 🤷‍♀️

These wraps are AWESOME and I love the extra fiber 😍

⚠️ BUT ⚠️ we also know firefighters have a tendency of going all in on new, yummy foods

Next then you know, they're eating 2-5 of these wraps a day and wondering where all the bloat is coming from!!

Jumping fiber too quickly can cause bloat, discomfort, and some weird lookin poops 💩

Keeps these to one time per day to start and gradually increase fiber from there. Some people may need to avoid these entirely to prevent GI distress.

Swap out for a regular whole grain wrap or tortilla for more reasonable fiber numbers 🔥

Buffalo chicken wrap demos are super popular with departments, allowing FFs to try a quick, portable option. Comment SPEAK to learn how to bring a food demo to your department 🥰

10/02/2025

🍊Citrus Almond Crunch Salad🍊

Juicy oranges, sweet berries, and creamy honey goat cheese over crisp greens make a fresh, energizing side or meal for long shifts. Sliced almonds bring the perfect crunch along with healthy fats to keep you fueled. Light enough for a quick lunch between calls, yet satisfying enough to keep you out of the snack cabinet an hour later.

Check out the recipe:
https://pbgfrwellness.com/citrus-almond-crunch-salad/

09/30/2025

Firefighters run on adrenaline, coffee, and… snacks! Whether you’re on a structure fire, a long EMS call, or a training drill, that bar in your pocket might be the only “meal” you get for hours. But not all bars are built the same. The label might brag about “energy,” “fuel,” or “performance,” yet the real difference comes down to what’s inside, protein or carbs, and when you eat it.

Check out the full article:
https://pbgfrwellness.com/protien-bar-or-carb-bar/

09/25/2025

Does one of your shiftmates have a thriving garden? If so, this is the perfect side salad to throw together. Plus, it’s an easy make-ahead side if the late afternoon tends to be busy.

Pair with grilled chicken or fish. Roma tomatoes or tomatoes on the vine are two great options for grabbing tomatoes at the store.

Check out the recipe:
https://pbgfrwellness.com/tiramisu-overnight-oats-copy/

09/23/2025

What you eat AFTER your workout can impact your recovery and energy levels the rest of the day!⁠
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Now, you don't have to down a protein shake within 5 minutes of finishing your workout. The "anabolic window" of 30 minutes to eat protein has been largly debunked. BUT, as a first responder who could get calls before getting a meal....you may want to consider a portable snack just in case. Getting stuck on a call after a workout can lead to "hanger" fast!⁠
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Ideally, the focus post-workout should include:⁠
▪️ Protein: 20-40g⁠
▪️ Carbs: 40-60g⁠
▪️ Fluid: 16-32 oz⁠
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It is important to hit all three of the above in your post-workout meal or snack, especially if you are on duty. Protein helps with muscle recovery, and carbs help replace what was burned during the workout. Carb replacement is particularly important on duty in case you do get a high-intensity call or box. Maintaining hydration is also important for potential calls.⁠
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In a pinch, a protein shake + fruit or a tuna packet + crackers are good portable snacks to keep on hand. If you have time for a meal, smoothies with protein powder can replace protein, carbs, and fluid! ⁠
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Check out the "Packing for the Academy" guide for quick post-workout meals. This guide is intended for recruits but has breakfast/lunch/dinner/snack ideas that work for firefighters in the field. ⁠
https://www.rescuerd.com/store/p10/academy.html

🔥 Follow .RD for more firefighter nutrition tips

09/18/2025

Take a trip southwest with this portable lunch! Deli turkey makes assembly quick. Enjoy with the Chipotle Mayo and one of the sides below. If you prefer grilled chicken over turkey, use the Cilantro Lime or the Chipotle Chicken marinade.

Check out the recipe:
https://pbgfrwellness.com/southwest-wrap/

09/16/2025

What you eat before a workout or training WILL make the difference in how hard and how long you can push. ⁠
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To optimize digestion and prevent stomach issues, have a meal within 1-4 hours of your workout. This can be a balanced meal with an emphasis on carbs like fruit or whole grains. For longer training days, a full meal is recommended. Try oatmeal with a protein smoothie, eggs with toast and fruit, or a turkey sandwich with fruit.⁠
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In a pinch, you can eat 15-30 minutes before your workout. At this point, focus on easy-to-digest carbs like fruit or a Clif/Fig bar. Some people may need to avoid whole grains or peanut butter this close to the workout to prevent stomach issues (and peanut butter burps!). ⁠
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For those who struggle with stomach pain, the urge to go, or nausea during the workout - play around with the type, timing, and amount you eat pre-workout. High protein/fiber/fat foods within 30 minutes may impact digestion in some people. Sugar alcohols in diet foods and gum can increase the urgency to go. NSAIDs like Advil can cause nausea when taken without food pre-workout. ⁠

For 15+ pre-workout ideas, check out "Packing for the Academy." This gives meal and snack ideas based on the typical meal times of a fire or police academy. https://www.rescuerd.com/store/p10/academy.html

09/14/2025

Or if you've increased your fiber intake drastically 😳⁠
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If you have been following me for a while, you know one of my favorite tangents is about increasing fiber intake. Ideally, increasing fiber would come from eating more fruits, veggies, whole grains, oatmeal, beans, etc. ⁠
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However, it seems like the knee-jerk reaction is shotgunning Metamucil at lineup and calling it a day 😂⁠
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Increasing fiber intake drastically through food or supplements may cause bloating or change your bowel movements. This tends to regulate after a few days, but it can be an uncomfortable surprise if you are assigned to a busy unit. Depending on which one you are struggling with, increasing fiber can help firm up loose stools and ease constipation. ⁠
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Aim for 25g fiber per day for women or 38g per day for men. Increasing this by 5 grams per day (e.g., a pear or apple) should be safe for most people. ⁠
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Again, this should be through food, not supplements. However, Metamucil (psyllium husk fiber) can be a tool to help increase fullness when taken before meals. It can also help regulate cholesterol and blood glucose. Note that Metamucil can have side effects. These include bloating, gas, nausea, or even bowel obstruction. ⁠
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To increase fiber naturally, add another fruit or veggie to your day. This can be through smoothies (blending whole fruit keeps the fiber), wraps, or doubling your usual meal serving.

Need ideas that work for meal prep or station dinners? Get the free recipe book below:
https://rescuerd.myflodesk.com/recipebook

09/11/2025

Grilled Chicken Gyros

The best part about these gyros is that they can double as a portable lunch or a filling dinner. Portable is, of course, relative, so long as you don’t overstuff the gyro! Try to marinate the chicken earlier in the shift, then grill for the best flavor.

Check out the recipe:
https://pbgfrwellness.com/chicken-gyros/

09/09/2025

Never skip breakfast again with these healthy options on hand! Each packed with 15g of protein or more, these options will keep you full even when you are short on time.

Opt for leaner meats (ex. turkey sausage) and whole grain options when available. Choose an English muffin over a bagel, croissant, or biscuit.

Most firefighters will need to double up on these options, as they are lower calories. Consider pairing it with a piece of fruit or a smoothie.

02/16/2025

Trying to get shredded? Guzzle some apple cider vinegar, and the fat will melt off!

Just kidding 😁

One of the popular concoctions recommended for fat loss is a mix of apple cider vinegar (ACV), cayenne, and lemon. If included in a recipe (ex., salad dressing), that's fine. But to take shots of it in the morning to burn fat? It's probably not as effective as you think.

ACV MAY help with MILD weight loss. To the tune of 2-5 lb over 3 months with weight gained back after stopping ACV (serving was 1-2 Tbsp). Which is something, but it's nowhere near what the internet claims.

ACV MAY help with appetite suppression with a mild calorie restriction (-250 cal/day). Again, it's something. I'd argue that focusing on increasing dietary fiber would be more beneficial.

Vinegar has some side effects, including eroding tooth enamel. Pure apple cider vinegar can injure your esophagus, so diluting it if you choose to use it is key. This includes liquid and tablet forms. Keep the total intake of vinegar to under 6 tablespoons per day.

Bottom Line:
▪️Include 1-2 tablespoons of ACV in your recipes, but don't expect it to melt off body fat

This is just one of many supplement strategies taught in my Fueling Fire Workshops 🔥Comment "FIRE" to learn more about the workshops and save your department $1,300! 🔥

02/13/2025

🔥Pomegranate Vinaigrette🔥

This pomegranate vinaigrette is a vibrant and tangy dressing that brings a burst of flavor to salads, roasted vegetables, and even grilled meats. Made with fresh pomegranate juice, olive oil, and a touch of honey or maple syrup for sweetness, this vinaigrette strikes a perfect balance between tart and sweet.

Check out the recipe and SAVE this post:
https://pbgfrwellness.com/pomegranate-vinaigrette/

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