Buffalo Dietitian

Buffalo Dietitian Helping you find a realistic approach to a healthy lifestyle.
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06/18/2026

Everyone meet Phoenix 🐦‍🔥

Isn’t she beautiful?! 🥰

Phoenix comes from Greek mythology. A phoenix is a legendary bird that, when it reaches the end of its life, bursts into flames and is reborn from its own ashes.

Because of that story, the phoenix symbolizes:
• Resilience - overcoming challenges
• Renewal - starting fresh
• Strength - coming back stronger
• Transformation - growth through adversity
• Perseverance - never giving up

Rosie will always baby but it was time for her to retire 🚴‍♀️

IRONMAN Lake Placid 2026 🏊🏻‍♀️🚴‍♀️🏃‍♀️ LFG!!! Cervélo Tom's Pro Bike

This is the perfect weeknight dinner meal! 20 minutes! 😮Ingredients:1 package of Al Fresco All Natural chicken sausage, ...
06/16/2026

This is the perfect weeknight dinner meal! 20 minutes! 😮

Ingredients:
1 package of Al Fresco All Natural chicken sausage, sliced
1 package of ALDI USA mushroom risotto
8 oz. Mushrooms, sliced
2 cups spinach, chopped
1/3 cup half & half
2 tbsp. Parmesan cheese

Cook risotto according to directions but only use 2 cups water. Add half & half about half way through and add Parmesan cheese at the end.

Sauté chicken sausage in a pan for about 5 minutes. Add sliced mushrooms and continue to sauté for another 5 minutes. Add spinach and heat until wilted. Add cooked risotto. Stir to combine. Enjoy!

I never shared meal prep from last week…✨ Feta & Spinach Turkey Meatballs (recipe on BUFFALODIETITIAN.com - but used gro...
06/15/2026

I never shared meal prep from last week…

✨ Feta & Spinach Turkey Meatballs (recipe on BUFFALODIETITIAN.com - but used ground chicken) 🐓
✨ Jasmine Rice 🍚
✨ Frozen Veggies - California medley 🥕🥦
✨ Tzatziki 🤤

Sorry no fancy meal prep post today. Trying to get all the food prepped at the same time for a group picture is exhausti...
06/14/2026

Sorry no fancy meal prep post today. Trying to get all the food prepped at the same time for a group picture is exhausting.

Lunches this week…
✨Cubed chicken sautéed in a pan with Kinder's Flavors the blend seasoning 🐓
✨Boxed Mac & cheese because it’s delicious and completely fine to eat 🤷🏻‍♀️
✨The Beat Roasted Green Beans (recipe is on BUFFALODIETITIAN.com ) 🥬

Today’s ALDI USA grocery haul 🛒 The Ultimate Guide to Meal Prep Success and Stupid Simple Healthy Meals eBook are both a...
06/13/2026

Today’s ALDI USA grocery haul 🛒

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

1. Grilled Shrimp Bowls (recipe on BUFFALODIETITIAN.com ) 🍤
2. Chicken Sausage, with Mushroom & Spinach Risotto 🍄
3. Chicken Caesar Wrap (recipe on BUFFALODIETITIAN.com ) 🌯
4. Pot Roast (recipe on BUFFALODIETITIAN.com ) leftovers that I froze from a few weeks ago 🥔🥕
5. Grilled Chicken, Mac & Cheese and The Best Roasted Green Beans (recipe on BUFFALODIETITIAN.com ) 🐓
6. Salmon, Seasoned Potaotes with Frozen Veggies 🥦🍣

Breakfast - Protein Smoothie (unsweetened almond milk and frozen mixed berries) with oatmeal and PBfit 🥣 OR mini cinnamon raisin bagels with a protein smoothie (above) 🥯

Snacks:
1. ALOHA bar 🍫
2. Greek Yogurt with PBfit , berries and Granola 🥣
3. Chicken Jerky & Apple or mandarins🍎🍊

Produce – apples, potatoes, spinach, bell peppers, mushrooms, green beans, mandarins, carrots, grape tomatoes, berries and caesar salad kit 🫐🍓

Dairy/fridge - feta cheese, tzatziki, unsweetened almond milk, Bolthouse Farms farms Caesar dressing, mac & cheese, parmesan cheese, plain Greek yogurt, and cheese sticks 🧀

Dry/canned - granola, mini cinnamon raisin bagels, chicken jerky, risotto, large tortilla shells, jasmine rice, oatmeal, PBfit , and Diet Coke 🥤

Protein - chicken, chuck roast, chicken sausage and salmon 🍣

Frozen - California Medley, red bag chicken, shrimp 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? 🤔

weeklymenu

Dinner the other night was…Basically Sheet Pan Ranch Chicken Thighs (recipe on BUFFALODIETITIAN.com) but I added potatoe...
06/13/2026

Dinner the other night was…

Basically Sheet Pan Ranch Chicken Thighs (recipe on BUFFALODIETITIAN.com) but I added potatoes (tossed with olive oil, salt & pepper). I did par cook the potatoes in the microwave for like 5 minutes so they would be fully cooked with the remaining food on the sheet pan. So good! Diet Coke

Dinner tonight was…✨Mediterranean Turkey Burger (recipe on BUFFALODIETITIAN.com ) topped with tzatziki 🍔✨ Roasted Potato...
06/13/2026

Dinner tonight was…

✨Mediterranean Turkey Burger (recipe on BUFFALODIETITIAN.com ) topped with tzatziki 🍔
✨ Roasted Potatoes & Roasted Broccoli. Half or quarter baby potatoes. Toss with olive oil and Greek Goddess Salad Dressing and Marinade seasoning blend. Cook at 425 degrees for 20-25. While the potatoes are cooking toss the broccoli with olive oil, salt and pepper. Remove the potatoes from the oven and add the broccoli to the same pan. Place back in the over and continue to cook the potatoes and broccoli for 15-18 minutes 🥔🥦

*To save time, par cook the potatoes in the microwave for 7-10 minutes and then just cook the potatoes and borehole together for the 15-18 minutes 👊🏻

CHICKEN SAUSAGE with PRATO PASTA & ASPARAGUS Ingredients:1 package of ALDI USA organic chicken sausage 8 oz. (Dry) Baril...
06/09/2026

CHICKEN SAUSAGE with PRATO PASTA & ASPARAGUS

Ingredients:
1 package of ALDI USA organic chicken sausage
8 oz. (Dry) Barilla protein plus pasta
1 lb. Asparagus, cut into bite size pieces
1 tbsp. Olive oil
Salt & pepper
1/4 cup pesto
Parmesan cheese or arugula 🤣

Cook pasta a rising to directions. Slice sausage and heat in a pan for 5 minutes. Add olive oil, asparagus, salt and pepper. Sauté for an additional 5 minutes. Add cooked pasta and pesto. Stir until combined. Stir in Parmesan cheese.

Today’s ALDI USA grocery haul 🛒 The Ultimate Guide to Meal Prep Success and Stupid Simple Healthy Meals eBook are both a...
06/09/2026

Today’s ALDI USA grocery haul 🛒

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

1. Feta & Spinach Turkey Meatballs (but made with ground chicken) - recipe on BUFFALODIETITIAN.com , Jasmine Rice with Frozen Veggies 🐓
2. Chicken Sausage, Pasta with Pesto and Asparagus 🍝
3. Chicken Thigh Sheet Pan Meal similar to my Sheet Pan Ranch Chicken Thighs (recipe on BUFFALODIETITIAN.com ) but with potatoes and Brussels 🐓
4. Cheesy Spinach Salmon (recipe on BUFFALODIETITIAN.com ) with Jasmine Rice & Roasted Broccoli 🍚🥦
5. Mediterranean Turkey Burgers (recipe on BUFFALODIETITIAN.com ), Roasted Potatoes & Leftover Veggies 🍔

Breakfast - Protein Smoothie (unsweetened almond milk and frozen mixed berries) with oatmeal and 🥣

Snacks:
1. ALOHA bar 🍫
2. Greek Yogurt with , berries and Granola 🥣
3. Cheese stick OR Chicken Jerky & Apple 🍎🧀

Produce – broccoli, apples, potatoes, spinach, asparagus, berries and Brussels 🫐🍓

Dairy/fridge - feta cheese, eggs, Parmesan cheese, Mozzerela cheese (shredded), tzatziki, unsweetened almond milk, plain Greek yogurt, and cheese sticks 🧀

Dry/canned - granola, ranch seasoning, protein pasta, breadcrumbs, hamburger buns, sun dried tomatoes, chicken jerky, pesto, jasmine rice, oatmeal, , and Diet Coke 🥤

Protein - ground chicken, ground turkey, chicken thighs, chicken sausage and salmon 🍣

Frozen - California Medley 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? 🤔

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