Buffalo Dietitian

Buffalo Dietitian Helping you find a realistic approach to a healthy lifestyle.
(2)

TERIYAKI CHICKEN WRAP Ingredients:Shredded chicken, cooked Coleslaw mix Large tortilla shell, I used Cheddar cheese, sh...
12/17/2025

TERIYAKI CHICKEN WRAP

Ingredients:
Shredded chicken, cooked
Coleslaw mix
Large tortilla shell, I used
Cheddar cheese, shredded
no added sugar teriyaki sauce
coleslaw dressing

Mix the coleslaw mix with the coleslaw dressing and cheese. Toss the chicken with the teriyaki sauce. Lay the wrap out flat on the counter. Add coleslaw mix followed by teriyaki chicken. Roll and wrap the tortilla shell. Enjoy!

Healthy Ground Turkey Stuffed Peppers (recipe can be found on BUFFALODIETITIAN.com ) This was meal prep for this week. I...
12/15/2025

Healthy Ground Turkey Stuffed Peppers (recipe can be found on BUFFALODIETITIAN.com )

This was meal prep for this week. I made a double batch, four lunches for Babe and four lunches for myself.

Last week I asked if you’d like to see the cost breakdown of some meals. The majority of you guys liked the idea. So here you go.

2 lb. Ground chicken (recipe calls for turkey) - $7.38
8 bell peppers, bought 3x3 packs - $7.17
Marinara sauce - $2.19
Shredded cheese - $2.78
Rice (I used 3, 90 second bags) - $2.70 (this could be wayyy cheaper if you make your own rice)
Onions - $0.20
Olive oil and spices - didn’t add to cost
Total - $22.48/8 =$2.81 per meal!

Healthy, easy, and cheap meal! 👊

Today’s grocery haul 🛒 Still struggling with meal planning and meal prepping? Grab my new eBook The Ultimate Guide to M...
12/14/2025

Today’s grocery haul 🛒

Still struggling with meal planning and meal prepping? Grab my new eBook The Ultimate Guide to Meal Prep Success. It will walk you through the entire process of meal planning and prepping. Link in bio ⬆️

1. Cheesy Spinach Salmon (recipe on BUFFALODIETITIAN.com ) with Roasted Potatoes and Roasted Green Beans 🍣🥔
2. Buffalo Chicken Pizza with Salad Kit 🥗🍕
3. Healthy Ground Turkey Stuffed Peppers (recipe on BUFFALODIETITIAN.com ) but making them with Ground Chicken 🫑
4. Teriyaki Chicken Wraps 🌯
5. Easy Shrimp Pasta 🍤🍝
6. Red Bag Chicken, Rice, Frozen Veggies and Bang Bang 🥣

Breakfast - Protein Shake (almond milk, protein powder & frozen berries) with Oatmeal and PBfit 🥣

Snacks: 
1. bar 🍫
2. Greek Yogurt with and Apple
4. Blueberry Greek Yogurt Muffins (recipe on BUFFALODIETITIAN.com ) 🧁

Produce – salad kit, potatoes, green beans, coleslaw mix, grape tomatoes, apples, spinach, bell peppers, lemon and parsley 🍋

Dairy/fridge - shredded mozzarella cheese, Greek yogurt, Parmesan cheese, eggs, blue cheese yogurt dressing, lite cream cheese, and unsweetened almond milk 🧀

Dry/canned - oatmeal, sugar, large tortilla shells, protein pasta, Parmesan cheese, honey, sweet baby rays buffalo sauce, mini naan bread, rice, bang bang sauce, no added sugar teriyaki sauce and no added sugar bbq sauce, marinara sauce, , popcorn, and 🥤

Protein - ground chicken, chicken, and salmon 🍣

Frozen - shrimp, chicken , red bag chicken, mixed veggies, blueberries and mixed berries 🍓

Staples in your house you’ll need or items from recent hauls you should still have protein power, olive oil, and spices👊🏻 

What’s on your menu this week? 🤔 
 

Dinner tonight…✨Creamy Spinach Salmon (recipe on BUFFALODIETITIAN.com ) 🍣✨Basmati Rice, 90 second bag ✨Roasted Carrots,...
12/13/2025

Dinner tonight…

✨Creamy Spinach Salmon (recipe on BUFFALODIETITIAN.com ) 🍣
✨Basmati Rice, 90 second bag
✨Roasted Carrots, sliced carrots tossed with olive oil and pepper. Bake at 425 degrees for 20 minutes. Flipping halfway.

STOP USING EXERCISE AS A FORM OF PUNISHMENT FOR EATING! Exercise for enjoyment 😁 Moving your body should never be done a...
12/13/2025

STOP USING EXERCISE AS A FORM OF PUNISHMENT FOR EATING!

Exercise for enjoyment 😁 Moving your body should never be done as punishment and you do not have to earn your food. Find an form of exercise you enjoy. If you hate running, don’t run! Maybe try walking. Start small but start! Seek help from a personal trainer if you feel you need it. Just like you should seek help from a dietitian if you are struggling with nutrition 🍎

Good reasons to exercise:
•To get stronger 💪🏻
•To relieve stress
•To improve your sleep 😴
•To do something you enjoy 🙌🏻
•To feel good about yourself 😊
•To see what your body is capable of doing 💪🏻
•To improve your quality of life 🏋🏻‍♀️
•To improve your health 🩺

There are numerous other good reasons to move your body, but you get the idea.

Unacceptable reasons to exercise:
•Punishment 😡
•To “earn” food 🍕
•To work off a large meal 🥣
•Because you over indulged🤢
•Because you hate how you look 😞

If you currently work out for one of the unacceptable reasons, make it a goal to choose one of the better ones listed above. Before each workout ask, Why am I doing this? Make sure it’s a good reason. Vow to no longer punish yourself with exercise 👊🏻

Chicken Drumsticks, Mac & Cheese and Mixed Veggies 🍗🥣🥦Ingredients:4-6 Chicken drumsticks, skin on Salt & pepper 1/2 cup ...
12/12/2025

Chicken Drumsticks, Mac & Cheese and Mixed Veggies 🍗🥣🥦

Ingredients:
4-6 Chicken drumsticks, skin on
Salt & pepper
1/2 cup no added sugar bbq sauce
chickpea mac & cheese
California melody, frozen veggies

Preheat oven to 400 degrees. Season the drumsticks with salt and pepper. Brush with 1/4 cup of bbq sauce. Place on prepared baking sheet and bake for 20 minutes. Remove and brush with remaining 1/4 cup of bbq sauce. Place back in over for another 20 minutes or until the internal temperature is 165 degrees. Cook Mac & cheese according to directions (I only use 1 tbsp of butter and the milk). Cook veggies in the microwave.

Dinner from the other night…✨Mediterranean turkey burger (recipe on BUFFALODIETITIAN.com ) 🍔✨Homemade French fries - cut...
12/11/2025

Dinner from the other night…

✨Mediterranean turkey burger (recipe on BUFFALODIETITIAN.com ) 🍔
✨Homemade French fries - cut potatoes into wedges. Soak in cold water for 30 minutes. Toss with olive oil and Greek Goddess Salad Dressing and Marinade seasoning blend. Cook in air fryer for 20-30 minutes 🍟
✨Salad kit 🥗

BBQ CHICKEN WRAP Ingredients:Shredded chicken, cooked Coleslaw mix Large tortilla shell Cheddar cheese, shreddedCilantro...
12/11/2025

BBQ CHICKEN WRAP

Ingredients:
Shredded chicken, cooked
Coleslaw mix
Large tortilla shell
Cheddar cheese, shredded
Cilantro, chopped
no added sugar bbq sauce
coleslaw dressing

Mix the coleslaw mix with the coleslaw dressing, cheese and cilantro. Toss the chicken with the bbq sauce. Lay the wrap out flat on the counter. Add coleslaw mix followed by bbq chicken. Roll and wrap the tortilla shell. Enjoy!

Meal prep this week was (sorry didn’t get a pic in the actually meal prep containers)…✨Rotisserie chicken topped with a ...
12/10/2025

Meal prep this week was (sorry didn’t get a pic in the actually meal prep containers)…

✨Rotisserie chicken topped with a mixture of blue cheese dressing and buffalo sauce 🐓
✨Roasted sweet potatoes, chopped into bite size pieces tossed with olive oil and pepper. Bake at 425 degrees for 35-45 minutes 🍠
✨Broccoli, chopped into bite size pieces tossed with olive oil and pepper. Bake agh 425 degrees for 12-15 minutes 🥦

But….without planning and prepping this cannot happen! Some of the cheapest foods are often the healthiest 🤯👉🏻Beans + le...
12/09/2025

But….without planning and prepping this cannot happen!

Some of the cheapest foods are often the healthiest 🤯
👉🏻Beans + lentils - literal dollars per pound, high protein, high fiber.
👉🏻Rice, oats, potatoes - huge volumes of calories for very little money.
👉🏻Frozen veggies + fruit - cheaper than fresh, same nutrition.
👉🏻Eggs - top-tier protein per dollar.
👉🏻Canned tuna/salmon/chicken — budget-friendly protein.
👉🏻Seasonal produce — often under a dollar per serving.

Why people think healthy is
expensive
They think they have to buy:
✨Organic
✨Specialty foods
✨Protein powders
✨Protein bars
✨Precut or prepackaged produce
✨Trendy snacks labeled “clean,” “keto,” “paleo,” etc.
✨Name brand products
None of that is required.

Real talk: unhealthy food is expensive when you buy it daily
Fast food “because it’s cheaper” is a lie:
• A single combo meal = $12-$16.
• You can make 4-6 meals at home for that.

What actually makes healthy eating cheap
*Cook once, eat multiple times
*Buy staple carbs in bulk
*Freeze lettovers
*Use canned + frozen
*Add protein without making it fancy (eggs, beans, tuna, chicken)

Example: I recently bought a 10 lb. Bag of potatoes from Aldi for $3.25!!! Depending on portion size that bag should give you about 20 servings. Thats $0.16 per serving for a carb, add some chicken and frozen veggies and you could have a meal under $2.00.

Would you want to see price comparisons of meals/snacks or cost of certain meals I cook?

Yesterday’s ALDI USA grocery haul 🛒 Still struggling with meal planning and meal prepping? Grab my new eBook The Ultimat...
12/07/2025

Yesterday’s ALDI USA grocery haul 🛒

Still struggling with meal planning and meal prepping? Grab my new eBook The Ultimate Guide to Meal Prep Success. It will walk you through the entire process of meal planning and prepping. Link in bio ⬆️

1. Tortellini Bake (recipe on BUFFALODIETITIAN.com ) with Salad kit 🥗
2. Salmon & Broccoli Pasta with Cottage Cheese Sauce (recipe on BUFFALODIETITIAN.com ) 🍣
3. Buffalo Chicken, Roasted Sweet Potatoes & Broccoli 🥦
4. Bbq Chicken Wraps 🌯
5. Teriyaki Chicken Drumsticks with Mac & Cheese and Frozen Veggies 🍗
6. Turkey Burgers, Homemade French Fries and Salad Kit 🍔

Breakfast - Protein Shake (almond milk, protein powder & frozen berries) with Oatmeal and PBfit 🥣

Snacks:
1. ALOHA bar 🍫
2. Greek Yogurt and grapes 🍇
3. Coconut chia cereal 🥣
4. Banana Walnut Muffins (recipe on BUFFALODIETITIAN.com ) 🧁

Produce – salad kit, potatoes, broccoli, coleslaw mix, grapes, bananas, spinach, sweet potatoes and salad kits 🥗

Dairy/fridge - shredded mozzarella cheese, Greek yogurt, , milk, feta cheese, eggs, cheese tortellini, Parmesan cheese, shredded cheddar cheese, lite cream cheese, cottage cheese and unsweetened almond milk 🧀

Dry/canned - oatmeal, sun dried tomatoes, large tortilla shells, protein pasta, coconut chia cereal, walnuts, breadcrumbs, Parmesan cheese, unsweetened applesauce, honey, sweet baby rays buffalo sauce and no added sugar teriyaki sauce and no added sugar bbq sauce, marinara sauce, Mac & cheese, , popcorn, and Diet Coke 🥤

Protein - ground turkey, drumsticks, chicken, and salmon 🍣

Frozen - broccoli, mixed veggies and berries 🍓

Staples in your house you’ll need or items from recent hauls you should still have protein power, olive oil, and spices👊🏻

What’s on your menu this week? 🤔

Dinner tonight was…✨Steak bites - petite sirloins from cut into bite size pieces. Topped with steak seasoning Cook in ...
12/05/2025

Dinner tonight was…

✨Steak bites - petite sirloins from cut into bite size pieces. Topped with steak seasoning Cook in air fryer at 400 degrees for 8-10 minutes or to liking 🥩
✨Potatoes - cut into bite size pieces, to save time I microwaved them instead of boiling them. Microwaved for 8-10 minutes. Then added some butter, buttery garlic & herb seasoning, pepper and smashed them with a potato smasher 🥔
✨Green beans - preheat oven to 425 degrees. Toss green beans with garlic powder, pepper and salt. Roast for 12-15 minutes 🫛

Address

Lake View, NY
14085

Opening Hours

Monday 5pm - 9pm
Tuesday 5pm - 9pm
Wednesday 5pm - 9pm
Thursday 5pm - 9pm
Friday 5pm - 9pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

+17162083568

Website

Alerts

Be the first to know and let us send you an email when Buffalo Dietitian posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Buffalo Dietitian:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category