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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.
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11/19/2025

JALAPEÑO CHEDDAR CHICKEN PINWHEELS

Ingredients:
1 large low carb wrap
2 oz. Cooked chicken, shredded
1 oz. Mexican cheese, shredded - separated
1/4 cup gape tomatoes, chopped
2 tbsp. Chipotle ranch dressing
1 cheese wedge
1 jalapeño, diced
Side of veggies

Mix everything together in a bowl (only 1/2 oz. Cheese). Lay the tortilla shell flat and dumb the mixture in the center. Mold into a thin line in the middle of the shell. Roll and cut into pinwheels, 6-8 pieces. Place in air fryer and top with the remaining shredded cheese. Cook at 400 degrees for 4-6 minutes.

Nutrition profile: 433 calories, 26g fat, 38g carbs, 28g fiber, 3g sugar and 38g protein.

11/19/2025

Lunch this week was delicious and SO easy to make!

Ingredients:
1.5 boneless skinless chicken, cut into strips
Pepper
Garlic powder
Paprika
1 jar of alfredo sauce
1 family size cheese tortellini
2 bags of frozen broccoli
1 lb. bacon, cooked and chopped

Season chicken with pepper, garlic powder and paprika. Cook at 400 in air fryer 7-8 minutes on each side. Cook tortellini according to directions. Cook broccoli according to directions. Mix cooked tortellini, alfredo sauce, broccoli and cooked bacon together. Top with chicken. Yields 6 servings.

11/18/2025

CHICKEN CAESAR SALAD with FRIES

Another 15 minute meal! 🥗🍟🐓 What’s better than a salad + French fries + ?! 🙌🏻

Ingredients:
Chicken, cooked
1 Caesar salad kit, only half the dressing
garlic & herb French fries
Lemon wedges

Cooked the chicken in the air fryer. Cut into strips sprinkle with pepper, garlic powder and paprika. Cook for 7-8 minutes on each side. Cook fries according to directions. Prepare salad kit with 1/2 the dressing and remaining contents. Divide into 2 portions. Add French fries, chicken and lemon wedge. Enjoy!

11/17/2025

Fruit is the problem! KIDDING!!! Do I have your attention now?!

It kills me that it’s 2025 and people are still concerned about the sugar in fruit oh my goodness my friends. Fruit is absolutely not the problem. Have you ever seen someone binging on apples or bananas? No! People are binging on ultra processed foods!!! I actually encourage eating more fruit (and veggies) to help keep you feeling satisfied to prevent that binging.

Yes, fruit contains sugar. Fructose. It’s fruit’s natural form of sugar. Just like dairy has its natural form of sugar called lactose. I’d prefer you to concentrate more on added sugar in or diet rather than the natural.

Fruit provides fiber, vitamins, minerals, phytochemicals and water and this pertains to ALL fruit! They were right when they said “eat the rainbow” each fruit provides different nutrients! Same for veggies.

Plus, scientific evidence both from observational data as well as controlled interventional data show that fruit has a modest anti-obesogentic effect. What does that mean? it doesn’t cause you to gain fat if anything, it helps prevent fat gain and aids in fat loss.

My question everyone afraid of fruit is how are ya’ll meeting your fiber needs without fruit? Serious question! The importance of dietary fiber is an entire post itself for later!

Let me know your favorite fruit in the comments ⬇️

11/16/2025

CREAMY SHRIMP PASTA

Ingredients:
1 lb. Shrimp, tails removed
8 oz. Pasta (I used barilla protein plus), dry
8 oz. Grape tomatoes
2 medium zucchini, cut into bite size pieces
1 tbsp. Olive oil
1 cup milk
1/2 cup cottage cheese
1/4 cup Parmesan cheese, grated
1 tbsp. Corn starch
Pepper and salt
Garlic powder
Oregano
2 oz. Cheese of choice (I did a mix of shredded Mozzerela and Parmesan)

Cook pasta according to directions. Drain and set aside. Heat olive oil in a large pan over medium heat. Add grape tomatoes, zucchini, salt and pepper. Cook for 7-9 minutes.

Combine milk, cottage cheese, Parmesan cheese, cornstarch, pepper, garlic powder and oregano. Blend until smooth. Add the mixture to the vegetables. Heat for 2-3 minutes. Add in additional cheese and heat until melted, smooth and the sauce has thickened.

Heat shrimp in a separate pan for 1-2 minutes on each side. Add to the veggies and sauce along with the cooked pasta. Stir and serve with additional parmesan cheese.

11/15/2025

15 Minute Meal - Mini Naan Pizzas with Caesar Salad 🍕🥗

Ingredients:
4 mini naan breads
1 cup pizza sauce
1 cup Mozzerela cheese, shredded
24 turkey pepperoni
1/4 cup Parmesan cheese, grated

Preheat oven to 425 degrees. Place naan bread on pizza pan or prepared sheet pan. Spread 1/4 pizza sauce on each naan bread, followed by 1/4 cup Mozzerela cheese and 6 pepperoni. Bake for 8-10 minutes. Broil for 2-3 minutes. Remove from oven and top with Parmesan cheese. Serve with side salad. We used Caesar salad kit!

11/15/2025

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. Mini Naan Pizzas with Salad kit 🍕🥗
2. Chicken Tortellini Broccoli Alfredo 🍝
3. Chicken Spinach Artichoke Pinwheels with Veggies and Greek Yogurt Dip 🌯
4. Chicken, Bacon and Cheddar Pinwheels with Veggies and Greek Yogurt Dip 🌯
5. 30 minute Chicken Noodle Soup with Grilled Cheese Sandwiches (recipe on my website BUFFALODIETITIAN.com ) 🥣🥪
6. Chicken Caesar with French Fries 🥗🍟

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

Snacks:
1. bar 🍫
2. Crackers & Cheese Sticks 🧀
3. Popcorn 🍿

Dessert: Banana Chocolate Bark 🍌🍫

Produce – bell peppers, yellow onion, bananas, avocado, cilantro, lemon, grape tomatoes, caesar salad kit x 2, tomato, spinach, celery, carrots, apples, and baby carrots 🥕

Dairy/fridge - shredded mozzarella cheese, shredded cheddar cheese, eggs, Greek yogurt, tortellini, guacamole, unsweetened almond milk, bacon, laughing cow cheese wedges, sliced cheddar cheese, cheese sticks, and parmesan cheese 🧀

Dry/canned - pizza sauce, almond butter, melting chocolate, artichokes, tortilla chips, salsa, canned chicken, bread, naan bread, oatmeal, , popcorn, bone broth, egg noodles, crackers, large tortilla shells, black beans, taco seasoning, alfredo sauce, and 🥤

Protein - turkey pepperoni, ground chicken, chicken and rotisserie chicken 🐓

Frozen - French fries, corn, broccoli, 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? 🤔

11/14/2025

VIRAL CHOCOLATE BANANA BARK

Ingredients:
2 medium bananas
1/2 cup almond butter or peanut butter
3/4 cup dark chocolate chips
1 tsp. coconut oil
Coarse salt (optional)

Line a 8x8 pan with parchment paper. Slice the bananas into 1/3-inch thick rounds and arrange them on the lined baking sheet so they touch.

Melt the almond butter in the microwave for 30-45 seconds. This allows it to spread easier. Spread the almond butter evenly over the banana slices.

Freeze for 20 minutes. Melt chocolate chips and coconut oil in intervals of 30 seconds until smooth and pour over the almond butter layer.

Sprinkle with salt. Freeze again for 2 hours or until firm. Once set, break or cut into pieces and enjoy!

Yields 16 pieces. Nutrition profile for 1 serving: 124 calories, 8g fat, 13g carbs, 2g fiber, 9g sugar and 2g protein.

11/14/2025

Babe made dinner while I was at basketball with Teddy tonight 🏀

✨Steak on the he apparently thought I seasoned it when I prepped it. So, he didn’t add any seasoning. But we usually use steak seasoning 🥩
✨Quinoa & brown rice blend from 🍚 it was supposed to be risotto but Dan put the risotto on the stove and Kona drank the water out of it while he was heating the grill up. Kona 🤦🏻‍♀️
✨Asparagus cooked on the with some olive oil and pepper🫛

11/13/2025

I had a “handful” of nuts as a snack…

The picture on the left is a “handful” of nuts, 170 calories (1/4 cup) and the picture on the right is also a “handful” of nuts, 340 (1/2 cup) calories. Neither amount is wrong BUT if you’re goal is to lose weight you might need to start paying attention to portion sizes.

Nuts are filled with healthy fats and micronutrients but are also calorically dense. Same goes for other popular foods like an avocado. A whole medium avocado is about 240 calories! Again, I’m not saying that’s bad, but you might need to take a look at how many calories you are getting from certain foods.

Simply decreasing portion size of these calorically dense foods can cut calories and help you better meet your weight loss goals. 👊🏻

11/13/2025

3 MINUTE BREAKFAST IDEA 😮

Stop with the excuse “I don’t have time to make breakfast” you have 3 minutes to make a healthy breakfast!

Ingredients:
1 cup unsweetened almond milk
1 cup frozen berries
1 scoop Optimum Nutrition gold standard natural
1/2 cup dry oats
1 tbsp.

Blend the almond milk, berries and protein powder together until smooth. Add water to oatmeal and cook in microwave for 1 minutes. Mix in . Stir until combined. Enjoy!

Nutrition profile: 410 calories, 8g fat, 53g carbs, 13g fiber and 35g protein 👊🏻

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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