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Buffalo Dietitian

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Lake View, NY
Buffalo Dietitian

Helping you find a realistic approach to a healthy lifestyle.

10/26/2025

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. Buffalo Chicken Stuffed Sweet Potatoes 🍠🐓
2. Chicken & Gouda Sandwich with Veggies 🥪
3. Shrimp Egg Rolls 🍤
4. Homemade Pizza Hot Pockets with Salad Kit 🍕🥗
5. Turkey & Gouda Apple Wrap with Veggies 🌯
6. Cottage Cheese Blush Sauce with Ground Turkey & 3 Farm Daughters pasta 🍝

Breakfast -
1. Proats with Apple, BetterBody Foods super-seeds mix & nuts 🥣
2. Breakfast Rolls 🥐
3. Pumpkin Waffles with Berry compote 🧇

Snacks:
1. ALOHA bar 🍫
2. Cheese stick/s & crackers 🧀
1. Drinkable Greek yogurt 🧋

Dessert: Pumpkin Cookie Dough Bars 🎃

Produce – red bell peppers, avocado, tomatoes, sweet potatoes, salad kits, scallions, cucumbers, carrots, apples, and spinach 🥒

Dairy/fridge - drinkable Greek yogurt, shredded mozzarella & cheddar cheese, Bolthouse Farms blue cheese dressing, Gouda cheese, blue cheese crumbles, egg roll wrappers, cheese sticks, whipped cream cheese, ultra filtered milk, eggs, cottage cheese, and crescent rolls 🧀

Dry/canned - marinara sauce, superseed mix, protein pasta, canned pumpkin puree, oatmeal, walnuts or pecans, Kodiak Cakes pumpkin waffle & flapjack mix, large flour tortilla shells, seedtastic bread, melting chocolate, almond flour, maple syrup, almond butter, pizza sauce, whole wheat wraps, crackers, Asian dressing, Sweet Baby Ray's buffalo wing sauce, and Diet Coke 🥤

Protein - turkey pepperoni, breakfast sausage, deli meat, chicken, and ground turkey 🐓

Frozen - berries, shrimp and mixed veggies 🍓

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? 🤔

10/22/2025

Stop overcomplicating meals! Here’s your reminder you don’t need a recipe for every meal ⬇️

1. Pick a protein 🐓🥩🐖🍣🍤
2. Pick a carb 🍞🥔🍚🍝🍠
3. Pick a veggie 🥦🥕🥬🍆🥗
4. Pick a little fat/flavor 🫙🌶️🥜🥑

Some of my favorite picks ⬇️

Protein options - salmon, chicken, steak, ground chicken, ground turkey, cheese, shrimp, chicken sausage, pork, and red bag chicken 🐓

Carb options - sweet potatoes, white potatoes, protein plus pasta, Mac & cheese, risotto, tortellini, French fries, sweet potato fries/tots, butternut squash, oatmeal, seedtastic bread, rice, and tortilla shells 🍚

Veggie options - salad kit, Brussels sprouts, asparagus, broccoli, frozen mixed veggies, mixed greens, bell peppers, mushrooms, tomatoes, carrots, celery, cauliflower and green beans 🥕

Fat/flavor - no sugar added bbq sauce, olive oil, butter, bang bang sauce, cheese, avocado, marinara sauce, dressings, teriyaki sauce, and pesto 🥑

Not limited to this list, these are just ideas!

Stop overthinking your meals! 👊🏻

10/22/2025

Taco Stuffed Peppers 🌮🫑

These Taco Stuffed Peppers are so incredibly good. I mean who doesn’t love taco themed food?! 😋

Snag the full recipe on my website BUFFALODIETITIAN.com

10/21/2025

ASIAN CHICKEN PASTA SALAD

Ingredients:

1.5 oz. Dry Barilla protein plus pasta, cooked
3 oz. Cubed chicken, cooked
1 cup broccoli slaw
1/3 cup red bell pepper
1/4 cup edamame
2 tbsp. Peanuts
2 tbsp. ALDI USA ginger vinaigrette

Nutrition profile: 528 calories, 18g fat, 48g carlos, 10g fiber, 10g sugar and 44g protein.

10/21/2025

RESTRICT. BINGE, GUILT. REPEAT.

Does this cycle look familiar? I see this way too often with my clients. They want to lose weight and they think by using an extreme approach like restricting carbohydrates (or any food or food group, sugar, fat etc.) that they will lose the weight fast! But what they don’t realize is that this approach backfires on them.

Typically, weekends are when people will overindulge on food and drinks. Then wake up Monday morning feeling guilty. You then decide “I’m going to make this week a good week” and “start over”. Eat better and exercise! This includes restricting certain foods and restricting calories all together.

By the end of the week, you’re miserable and have low energy. You decide to have some chips or a drink. Which then leads to more chips and a second drink. Suddenly you say, “screw it, I already ruined my week”. You then consume the entire bag of chips and a few more drinks.

The next morning comes the guilt “why did I eat that much? I feel awful, I need to get back on track”. You then start the whole entire process over again.

Once you stop restricting food you like in your everyday diet you will most likely stop binging on those foods. Once you start eating enough calories you will most likely stop binging in general. If you enjoy bread incorporate into your diet! If you try to restrict it all week you will then consume an entire loaf of bread on Saturday. This is for any food you enjoy!

10/20/2025

Dinner tonight was…

✨ Inland Market bourbon marinated salmon bought it from BJ's Wholesale Club - soooo good! 😋
✨Jasmine rice
✨The Best Roasted Green Beans - recipe on BUFFALODIETITIAN.com

10/19/2025

Some of y’all are getting take out/eating out multiple times a day and wonder why you’re not seeing progress!

On average, a restaurant meal contains between 1,000 and 1,500 calories - often about twice what you might eat at home for a similar dish.

Cooking more meals at home can help with your weight loss goals. Here’s why ⬇️

⚖️ PORTION CONTROL: You decide how much goes on your plate, not a restaurant serving 2-3 portions at once.

🥗 FEWER HIDDEN CALORIES: You control oils, sauces, and added sugars that often add up unnoticed in takeout or restaurant meals.

🥬 BETTER INGREDIENT QUALITY: Home-cooked meals often include more whole foods — lean proteins, veggies, and fiber-rich carbs.

😬 LESS TEMPTATION: You skip extras like bread baskets, drinks, and dessert.

👏🏻 BETTER CONSISTENCY: Home cooking helps you stick to your calorie goals more easily.

🧠 MINDFUL EATING: Preparing your own food
makes you more aware of what and how much you’re eating.

💸 BUDGET-FRIENDLY: Healthier eating often comes with saving money — a nice bonus.

10/19/2025

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. Chicken & Spinach Stuffed Shells (recipe on BUFFALODIETITIAN.com ) 🍝
2. Salmon, Rice, Roasted Green Beans 🍣
3. Asian Pasta Salad 🥕
4. Red Bag Chicken, Mac & Cheese and Roasted Broccoli 🥦
5. Taco Stuffed Peppers 🫑🌮 - will share recipe this week 👍🏻
6. Chicken Caesar Wraps 🌯

Breakfast - Proats with Apple, BetterBody Foods super-seeds mix & nuts 🥣

Snacks:
1. ALOHA bar 🍫
2. Greek yogurt, & Apple 🍎

Dessert: Something made with pumpkin puree 🤔 Haven’t decided yet.

Produce – broccoli slaw, cilantro, bell peppers, avocados, apples, and romaine lettuce 🥬

Dairy/fridge - plain Greek yogurt, shredded mozzarella & Mexican cheese, Bolthouse Farms Caesar dressing, ginger dressing, eggs, ricotta cheese, half & half and Parmesan cheese 🧀

Dry/canned - , salsa, jumbo shells, marinara sauce, superseed mix, protein plus pasta, peanuts, black beans, canned tomatoes, taco seasoning, canned pumpkin puree, oatmeal, walnuts or pecans, Mac & cheese, large flour tortilla shells, parmesan cheese, rice, and Diet Coke 🥤

Protein - salmon, chicken, and ground turkey 🐓

Frozen - broccoli, corn, spinach, green beans, red bag chicken, and edamame 🥦

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? 🤔

10/18/2025

What do you see in this picture?

✨Processed food
✨Artificial sweeteners
✨Seed oils

What I see…

✨Satisfying crunch
✨Healthy fats
✨Satisfying a sweet tooth with a zero calorie drink + 8 oz. Fluid
✨4g fiber
✨Balanced snack to keep me satisfied until my next meal

Just a reminder, seed oils are not bad for you! Everyone lately, they are inflammatory and bad for you, the truth is ⬇️

Polyunsaturated fatty acids, omega-6s and seed oils are not inflammatory, nor is there strong evidence that they’re a contributor to chronic disease. Multiple studies actually in humans show they can even be anti-inflammatory!

Replacing saturated fats (like butter or lard) with seed oils can lower LDL cholesterol and reduce cardiovascular risk. Seed oils in moderation are perfectly healthy. The bigger picture is your overall diet.

Artificial sweeteners are bad for you and they cause cancer…Nope, they are safe to consume!

The US has approved 6 different artificial sweeteners to be used in food and drinks. These include acesulfame potassium, advantame, aspartame, neotame, saccharin and sucralose. I know most of you recently want to be like Europe with their food and drink regulations 🤦🏻‍♀️ but did you know that Europe approves the same 6 artificial sweeteners for use in their food and drinks PLUS three additional artificial sweeteners!?! How could they?! 😮

Let’s put this into perspective using aspartame (artificial sweetener used in Diet Coke). The Acceptable Daily Intake for humans of aspartame is 50mg/kg. So let’s use a 150 lb. Person. That would allow the to have 3400mg/day of aspartame before any possible negative effects might occur. That is equivalent to 17 (12 oz.) cans of Diet Coke a day! That’s a little over 6 liters of Diet Coke. No one is drinking that much Diet Coke every day!

Let people enjoy their Diet Coke in peace!

Dose matter. Eat the foods you like in moderation! 👊🏻

10/15/2025

PUMPKIN BITES 🎃🍫

Ingredients:
1/2 Cup Pumpkin Puree
1/3 Cup Almond Butter
2 tbsp. Honey
1 tsp. Pumpkin Spice

Chocolate Layer
1 Cup Chocolate Chips
1 tsp. Coconut Oil

Microwave the almond butter for about 30 seconds. This will help it blend easier. Add pumpkin puree, honey, and pumpkin spice to the almond butter. Stir until well blended.

Add chocolate chips and coconut oil into a microwave safe bowl. Microwave in 30 second increments (then stir) until melted.

Spoon thin layer of melted chocolate into each silicone molds (24). Place in the freezer to set for about 10 minutes. Remove from the freezer and add the pumpkin mixture onto the set chocolate. Add another thin layer of melted chocolate on top of the pumpkin mixture. Freeze for about 1-2 hours.

Nutrition profile for 1 bite: 65 calories, 4g fat, 7g carb, >1g fiber, 5g sugar and 1g protein.

10/14/2025

Salmon bowls using Morey's Seafood salmon burgers. Cook burgers according to directions. Assemble bowl, jasmine rice (1/2 cup), edamame (1/3 cup), sliced carrots (1/4 cup), diced cucumbers (1/3 cup), salmon burger (chopped), 1 tbsp. Sweet Baby Ray's no added sugar teriyaki and 1 tbsp. ALDI USA bang bang sauce.

This meal also only took 15 minutes to make!!! 👊🏻

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

http://www.buffalodietitian.com/

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