Sarah Michelle Gellar on Strength Training, Meal Planning, and Hitting Her Protein Goals

Between parenting, working on TV shows Dexter: Original Sin and the Buffy the Vampire Slayer revival (!), and juggling the usual daily chaos (like figuring out what’s for dinner), Sarah Michelle Gellar has found strategies that make healthy eating doable—even on the busiest days.

That’s what makes her such a great brand partner for the launch of MyFitnessPal’s new Meal Planner. It’s a tool she personally uses to simplify shopping, reduce food waste, and make sure her meals support her goals. These days, she’s way more focused on building strength than chasing weight loss—and she’s all about finding easy ways to eat more protein.

Like most of us, Sarah’s goals have evolved—she’s focused more on building strength and eating enough protein than anything else. So when she found something that made meal planning less stressful and helped her get balanced meals on the table faster, she was all in. That’s why she partnered with MyFitnessPal for the launch of Meal Planner.

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We checked in with her for a quick-fire Q&A about how she eats to stay energized, what’s in her lunchbox on set, and the small-but-mighty habits that help her nourish herself and her family without the stress.

How have you changed the way you eat to get more protein?

I love this question—because honestly, small changes really can make a big difference. For me, it’s all about making protein easy and effortless. I don’t do anything extreme—I’m a busy mom, I need things that work in real life. So I started by just being more aware of protein. Now I always ask myself: “Where’s the protein?” when I’m making a meal or snack.

A few go-tos:

• I add Greek yogurt or cottage cheese to smoothies—it makes them creamy and gives a serious protein boost.
• I’ll snack on roasted chickpeas or turkey roll-ups instead of chips.
• I swapped my cereal for high-protein oats or eggs in the morning.
• And I love adding hemp seeds to whatever I can—yogurt, pancakes, you name it.

It’s not about being perfect—it’s about building little habits that add up. You don’t need to overhaul your whole diet, just sneak in a little protein where you can. It keeps me feeling strong and full of energy all day.

Increasing my protein intake has become more important to me as I’ve incorporated more strength training into my fitness routine.

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Why did you start focusing more on strength training?

I wanted to feel strong. I’ve done all kinds of workouts over the years, but strength training has been a total game-changer. It’s not about appearance—it’s about feeling capable. I want to lift my kids, carry groceries, and just keep up with my life.

At some point, I realized cardio wasn’t enough. Strength training helps protect muscle, support bone health, and it’s great for long-term wellness. Plus, it’s empowering—it reminds me that fitness isn’t about shrinking. It’s about living fully.

What do you usually eat before and after a strength workout?

Before a workout, I’ll eat something light with carbs and a bit of protein—like a banana with almond butter or toast with honey and some Greek yogurt. It’s enough to give me energy without weighing me down.

After a workout, I focus on protein. A smoothie with protein powder, almond milk, berries, and maybe some spinach is my usual. If I’m really hungry, I’ll make eggs with avocado toast or grilled chicken and veggies. Recovery is just as important as the workout itself—and eating well after is my way of thanking my body for showing up. 

What does a typical day of eating look like for you when you’re filming?

Breakfast is usually overnight oats with almond milk, chia seeds, blueberries, and almonds—something I prep the night before and grab on the go.

For lunch, I love bringing something from home—like a salad, wrap, or my go-to Buddha bowl with brown rice, edamame, snap peas, chicken breast, and a soy-vinegar dressing. It holds up well if I don’t get to eat it right away.

Dinner? Freddie’s the real cook in our house, so I’m always happy to steal his leftovers to reheat on set!

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Why is home cooking and meal planning so important to you as a mom?

I didn’t grow up with meal planning—it’s something I’ve learned later in life. Growing up, meal planning wasn’t something I was familiar with. I was raised by a single parent in an apartment in NYC where there wasn’t much room for extensive meal prep! 

After having kids, health became a bigger priority. I want to be around for a long time and set a good example for them. I also want to have more control over what we eat and how we nourish our bodies.

But let’s be honest—I don’t have endless hours to cook. Between work and parenting, I need meals that are realistic. Meal planning helps me make the most of my time and ensures we always have something nutritious ready—even during hectic weeks.

I’m not aiming for perfection or Instagram-worthy meals. Just healthy, doable options that fit real life.

What made you want to try MyFitnessPal’s Meal Planner?

I love my Sunday routine—farmer’s market, then grocery store—but I used to come home without a clear plan. Sometimes I’d buy things I didn’t end up using, or I’d be scrambling midweek to figure out dinner.

The idea of a tool that could help me plan meals, build efficient shopping lists, and support my health goals really appealed to me. Especially with long days on set, it’s so helpful to have balanced meals ready to go—including healthy lunches I can bring with me and avoid the temptation of craft services.

Did it actually help?

Definitely. It helps me waste less food, since I’m using ingredients across multiple recipes—things like herbs or scallions that I used to forget about. I like structure in the kitchen (unlike my husband, Freddie, who’s more of a creative chef), and Meal Planner gives me the guidance I need.

I set my preferences for 30-minute recipes, and that made it so doable. It supports my goals—like getting more protein now that I’m doing strength training—and it just makes weeknight cooking less stressful. I feel good knowing we’re eating nutritious meals that work for our lifestyle.

Meal planner is here! Build a custom meal plan around your calorie and macro goals today.

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