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 targ

eted, 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 [email protected] to connect!

Need ideas that don't cost an arm and a leg for station dinners?⁠Save time and money with the FREE Firehouse Fresh Recip...
06/14/2026

Need ideas that don't cost an arm and a leg for station dinners?
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Save time and money 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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Want a FREE recipe book tailored to firefighters? Click the link below🔥
https://rescuerd.myflodesk.com/recipebook

Attention Health & Wellness Pros!Dairy Council of Arizona invites you to attend their annual Herd That! Nutrition Confer...
06/12/2026

Attention Health & Wellness Pros!

Dairy Council of Arizona invites you to attend their annual Herd That! Nutrition Conference on Friday, July 10th, 2026 from 7:00 AM to 4:30 PM at the Wild Horse Pass Hotel and Casino in Chandler.

This year's theme, "Culture, Cognition & Cuisine: A New Lens on Nutrition Challenges," brings together industry experts to explore the latest science on nutrient-dense foods and practical applications for client care. Attendees will have the opportunity to earn continuing education units (CEUs) and gain valuable resources to enhance their practice.

Don't miss this opportunity to advance your expertise and connect with fellow professionals. For more information, and to register, visit arizonamilk.org/herd-that-nutrition-conference/.

Space is limited! Registration closes on June 25th at 4:00 PM (MST) or when capacity is reached.

Take a trip southwest with this portable lunch! Deli turkey makes assembly quick. Enjoy with the Chipotle Mayo and one o...
06/11/2026

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/

What you eat AFTER your workout can impact your recovery and energy levels the rest of the day!⁠⁠Now, you don't have to ...
06/10/2026

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

Ever notice starting the shift off with idealistic health goals, only for them to tank in the evening?Eating perfectly t...
06/07/2026

Ever notice starting the shift off with idealistic health goals, only for them to tank in the evening?

Eating perfectly tends to go out the window when you're tired or stressed 😬

If that's the case for you, why not plan a sweet or treat later in the shift? Granted, that means walking away from the cookies on the counter during the day.

The goal is to *try* and stick to one or two sweets per shift saved for when you know your willpower is the lowest. This can be easier to stick to than trying to be perfect all day and then binging at the first sign of stress.

It's okay to incorporate some sweets into your diet. In fact, doing so makes it easier for you to stay consistent long-term.

This is just one of many strategies taught in my Fueling Fire Workshops 🔥Click the link below to learn more:
https://www.rescuerd.com/workshops.html

Does one of your shiftmates have a thriving garden? If so, this is the perfect side salad to throw together. Plus, it’s ...
06/04/2026

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/

06/03/2026

Guess how long it could take to lose 20 pounds on shift work?⁠⁠⁠⁠
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1-2 months is possible but likely unsustainable

⁠⁠⁠3-4 months is possible ⁠⁠
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8 months is definitely possible when you have a lot going on⁠
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⁠⁠You can expect an average of 0.5-1 pound per week of weight loss. This means it could take 5-10 MONTHS to lose 20 pounds.⁠
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⁠⁠⁠Time AND consistency are essential for fat loss⁠
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And what does shiftwork lack? Consistency. It's extremely hard to stay consistent when you're getting your butt kicked on shift and watching your kids when off. All on less than 5 hours of sleep.⁠⁠⁠
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This is not meant to discourage you, but rather remind you that fat loss is hard as a firefighter. You will have to fight to stay consistent. There will be days when drills, calls, and life throws you off balance. Bad days are going to happen, you just have to get back after it.⁠⁠⁠⁠
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You don't need a crazy fad diet either. Even small behaviors can make a difference: ⁠ ⁠ ⁠
▪️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%⁠⁠ ⁠
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Want a FREE recipe book tailored to firefighters? Comment RECIPE, and I will DM you a link to the recipe book 🔥

Summer is the time of year that firefighters are bombarded with hydration information - for an important reason! Staying...
06/03/2026

Summer is the time of year that firefighters are bombarded with hydration information - for an important reason! Staying hydrated on the fireground can prevent a sudden cardiac event. This is crucial considering 46% of the line-of-duty deaths are caused by sudden cardiac events. ⁠
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Maintaining hydration boosts blood volume, reducing the workload and strain on your heart. Adequate hydration will also prevent that “hangover” headachey feeling that can come after a hot call. ⁠
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Read the full article here:⁠
https://pbgfrwellness.com/fireground-hudration/

06/01/2026

"Get 7-9 hours of sleep" feels like a joke to most first responders 😬🤣⁠
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Technically, 7-9 hrs is still the magic number, but a more realistic goal is likely 5-6 hours of sleep for busy units and those with kids.⁠
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Not to say this has to be 5-6 hours of consecutive sleep! Though there are definately benefits to consecutive hours of sleep. The 5-6 hour starting point is hours of sleep in 24 hours. AKA - naps count 😁⁠
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Time your naps to 20-30 minutes or 90-minutes to maximize sleep cycles and minimize grogginess.⁠
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Sleep environment is also important. When at home:⁠
▪️Use blackout curtains or shades⁠
▪️Keep the room cool (65-68˚F)⁠
▪️Use earplugs, a sleep mask, or white noise⁠
▪️Cut alcohol, ni****ne, and caffeine 5-6 hrs before sleep⁠
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Much of this is out of your control on shift. Control the controllables when you can! Even 20 extra minutes can make a big difference. 👏⁠
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Want more on firefighter nutrition and sleep? Get firefighter specific nutrition in 10 minutes or less with Quick Bites! Upload the videos to Target Solutions to help change your department one bite at a time 🔥

Watch Shift Strategies for FREE 🔻
https://rescuerd.myflodesk.com/quickbites

🚓 Law enforcement editions are also available
https://rescuerd.myflodesk.com/leoquickbites

Listen, I am not here to take caffeine away from first responders. I value my life too much 😂⁠⁠But, what we NEED to talk...
05/31/2026

Listen, I am not here to take caffeine away from first responders. I value my life too much 😂⁠
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But, what we NEED to talk about is MODERATING caffeine to help optimize energy levels and reduce the chances of side effects. ⁠
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Slowly reducing your caffeine intake may lead to better quality sleep and less fatigue or need for a constant stream of caffeine throughout the day. Cold turkey is often a BAD idea 🦃
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The recommendation:⁠
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