How Heather Rainey, MD Eats Well on the Go
MetroHealth’s Heather Rainey, MD knows that life gets busy—but that doesn’t mean healthy eating has to fall off the radar. Whether she’s prepping for a 5K, a wedding, or just a busy workweek, she relies on smart planning and simple meals to stay on track.
Her secret? Sunday meal prep. Here’s how she makes healthy eating work all week long:
Breakfast: Overnight Oats
Dr. Rainey swears by overnight oats for a quick, no-cook breakfast that lasts all week. She mixes oats, milk, and yogurt in mason jars and stores them in the fridge. In the morning, she tops them with banana slices and a drizzle of honey.
Lunch & Snacks: Sheet-Pan Simplicity
Lunch is often a pre-made sheet-pan meal:
- Roasted chicken breasts with olive oil, salt, pepper, and Italian seasoning
- Paired with broccoli or green beans She reheats it during the week or uses the chicken in wraps and sandwiches.
For snacks, she keeps pre-portioned containers of grapes, almonds, carrots, and bell peppers in her veggie drawer—easy to grab and go.
Dinner: Slow Cooker & Freezer-Friendly Meals
Dinner is all about convenience. Dr. Rainey uses her slow cooker for meals like:
- Vegetable chili
- Lean shredded pork
She also makes casseroles in a 9×13 pan and freezes individual portions. Favorites include:
- Cauliflower rice, broccoli, chicken, and cheese
- Southwest-style casserole with corn tortillas, black beans, chicken, and salsa
Weekly Inspiration
Dr. Rainey tries a new healthy recipe or two each week. Her go-to websites include:
Want to eat well on the go like Dr. Rainey? Start small—prep one meal ahead, stock up on healthy snacks, and explore new recipes that fit your lifestyle. Your future self will thank you.
Contributor:
Heather A. Rainey, MD
Sports Medicine and Physical Medicine & Rehabilitation Physician
