Buffalo Dietitian

Buffalo Dietitian Helping you find a realistic approach to a healthy lifestyle.
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Dinner tonight was…✨Chicken Parmesan in the Air Fryer (recipe on BUFFALODIETITIAN.com ) 🐓✨ protein plus pasta with org...
04/22/2026

Dinner tonight was…

✨Chicken Parmesan in the Air Fryer (recipe on BUFFALODIETITIAN.com ) 🐓
✨ protein plus pasta with organic marinara sauce (I do not buy it because it’s organic, I like it because it’s 50 calories per serving (1/2 cup), no added sugar and 2g fiber) and Parmesan cheese 🍅
✨Caesar salad kit 🥗

04/22/2026

New wrap recipe dropping soon 🤣🌯

Dinner was…Steak Salad 🥩🥗✨ petite sirloin tips cooked on the with the blend 🥩✨ pita 🍞✨Corn, seared on the 🌽✨Grape t...
04/20/2026

Dinner was…Steak Salad 🥩🥗

✨ petite sirloin tips cooked on the with the blend 🥩
✨ pita 🍞
✨Corn, seared on the 🌽
✨Grape tomatoes 🍅
✨Goat cheese 🧀
✨ Balsamic glaze 🤤

So many clients come to me saying my fitness pal put my calories at 1200 a day! First, that’s too low! Second, you most ...
04/20/2026

So many clients come to me saying my fitness pal put my calories at 1200 a day! First, that’s too low! Second, you most likely wanted to lose 2lbs a week when the app asked how much weight you want to lose a week. That is not realistic. Third, if you were REALLY eating 1200 calories a day you would be losing weight but see here’s what’s happening.

You’re consuming 1200 calories Monday, Tuesday, and Wednesday. Thursday you start to increase calories slightly because 1200 calories is not sustainable, let’s go with 1500 calories on Thursday. Friday you’re like F this and consume 2200 calories. Saturday and Sunday are “cheat days” because it’s the weekend, 3,500 each day now your weekly average is 2043 calories per day. If you just would have put in weight loss of 1/2 pound a week you probably would have got 1700-1800 calories a day which is realistic and sustainable.

These numbers are examples. But remember slow and steady wins the race. Calorie needs will depend on weight, height, gender, age, activity factor and goals. If you’re unsure of your calorie needs I recommend meeting with a Registered Dietitian!

Meal planning and prepping is crucial because it makes healthy eating much easier to follow through on during a busy wee...
04/19/2026

Meal planning and prepping is crucial because it makes healthy eating much easier to follow through on during a busy week.

Check out what I prepped for this week! 👀

It you’re struggling with meal planning/prepping my eBook The Ultimate Guide to Meal Prep Success and Stupid Simple Healthy Meals eBook is available on my website! 📖

I’ve historically gone grocery shopping on Sunday’s and meal prepped Sunday afternoon. But recently I’ve been grocery shopping either Friday night or Saturday and then meal prepping Sunday morning before my long run.

Yesterday’s grocery haul🛒 The Ultimate Guide to Meal Prep Success and Stupid Simple Healthy Meals eBook are both availa...
04/19/2026

Yesterday’s grocery haul🛒

The Ultimate Guide to Meal Prep Success and Stupid Simple Healthy Meals eBook are both available on my website! 📖

1. Buffalo Chicken Wrap (recipe on BUFFALODIETITIAN.com ) 🌯
2. Steak Salads 🥩🥗
3. Chicken Parmesan in the Air Fryer (recipe on BUFFALODIETITIAN.com ) with Caesar Salad 🍝🥗
4. Pesto Pasta with Chicken Sausage & Sautéed Veggies 🍝
5. chicken, Sweet Potatoes & Broccoli 🍠🥦
6. Eat out 🍽️
7. Leftovers 🤤

Breakfast - Chocolate Chip Overnight Oats OR Protein Shake with Frozen Berries and Oatmeal with 🥣

Snacks:
1. bar 🍫
2. Greek Yogurt with , berries and Granola 🥣
3. Something with bananas because I have tons of ripe bananas to use up! 🍌
4. bars 🍦

Produce – berries, avocado, bananas, Caesar salad kit, mhshrooms, spinach, carrots, celery, grape tomatoes, sweet potatoes, romaine lettuce, and oranges 🍊

Dairy/fridge - drinks for Gabe (he’s obsessed), plain Greek yogurt, eggs, cheese sticks, crumbled goat cheese, half & half, shredded mozzarella cheese, unsweetened almond milk, parmesan cheese, crumbled blue cheese, blue cheese dressing 🧀

Dry/canned - graham crackers for s’mores, granola, chia seeds, nut butter, chocolate chips, breadcrumbs, marinara sauce, protein plus pasta, peanut butter cups, Buffalo sauce, tortilla shells, pasta, pesto, chocolate chips, oatmeal, , and 🥤

Protein - chicken, sirloin tips and chicken sausage 🐓

Frozen - corn, chicken, berries, and bars 🌽

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? 🤔

TERIYAKI PORK CHOP SHEET PAN MEAL Ingredients:4 boneless pork chopsSweet Baby Ray's no sugar added teriyaki sauce 1 lb. ...
04/17/2026

TERIYAKI PORK CHOP SHEET PAN MEAL

Ingredients:
4 boneless pork chops
Sweet Baby Ray's no sugar added teriyaki sauce
1 lb. Bag by baby potatoes, halved
1 lb. Baby carrots
2-3 tbsp. Olive oil
Salt and pepper

Preheat oven to 425 degrees. Marinate pork chops in teriyaki sauce for 20 minutes. Toss the potatoes and carrots with the olive oil, salt and pepper. Place the potatoes and carrots on a prepared sheet pan. Cook for 20-25 minutes. Remove from the oven and toss the potatoes and carrots. Add the pork chops and place back in the oven. Cook for 15-20 additional minutes.

BUFFALO DIETITIAN PASTA SALAD IDEAS 🥗Asian pasta saladTuna pasta saladEasy chicken Caesar pasta saladBuffalo chicken pas...
04/17/2026

BUFFALO DIETITIAN PASTA SALAD IDEAS 🥗

Asian pasta salad
Tuna pasta salad
Easy chicken Caesar pasta salad
Buffalo chicken pasta salad
Easy Greek chicken pasta salad
Cranberry walnut chicken pasta salad
Barbecue chicken ranch pasta salad
Pizza pasta salad
Chicken Caprese pasta salad
Berry chicken & spinach pasta salad
Chicken street corn pasta salad
Mexican pasta salad
Italian and a pasta pasta salad
Avocado ranch pasta salad with roasted chickpeas
Fall harvest pasta salad

All recipes can be found on BUFFALODIETITIAN.com

Let me know what pasta salad idea you would like to see?! ⬇️

Dinner tonight was…✨Salmon, preheat oven to 425 degrees. Sprinkle with pepper. Bake for 12-15 minutes 🍣✨ jasmine rice p...
04/15/2026

Dinner tonight was…

✨Salmon, preheat oven to 425 degrees. Sprinkle with pepper. Bake for 12-15 minutes 🍣
✨ jasmine rice packets 🍚
✨ frozen Asian stir fry veggies. Cook according to directions. Didn’t use the entire packet of sauce 🥦🌽

Ready in 15 minutes 🙌🏻

Dinner last night…✨ filets cooked on the used seasoning 🥩✨Sweet Potato Fries - I leave the skin on but feel free to r...
04/14/2026

Dinner last night…

✨ filets cooked on the used seasoning 🥩
✨Sweet Potato Fries - I leave the skin on but feel free to remove it. Slice the sweet potatoes into strips/sticks. Soak in cold water for 20-30 minutes. Dry completely. Toss with olive oil, salt, pepper and paprika. Air fry at 400 degrees for 18-20 minutes. Make sure not to overcrowd the air fryer. Cook in batches if needed. Shake basket half way through. Once done sprinkle with feta cheese, honey and fresh parsley. Thanks for the idea 🤤🍠
✨The Beat Roasted Green Beans - recipe on BUFFALODIETITIAN.com 🫛

Another easy dinner meal…✨ Hatfield Meats Tuscan herb pork loin - love these pork loin. Just throw in the oven 🐖✨Mix of ...
04/13/2026

Another easy dinner meal…

✨ Hatfield Meats Tuscan herb pork loin - love these pork loin. Just throw in the oven 🐖
✨Mix of ALDI USA jasmine rice and quinoa and brown rice blend 🍚
✨Frozen veggies 🥦🥕

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

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