Rachel Simson | Dietitian & Blogger Instagram Profile Picture

Rachel Simson | Dietitian & Blogger

@buffalodietitian

Registered Dietitian, Blogger
🥑Dietitian|Boy Mama|Loss Mama 🍉Healthy Recipes|Healthy Lifestyle 📘The Ultimate Guide to Meal Prep Success eBook ⤵️ ✨Let’s Work Together⤵️
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Rachel Simson Dietitian Blogger’s Most liked posts from the last 30 uploads.

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Pumpkin Overnight Oats 🎃 “I don’t have time to make breakfast” Biggest excuse I hear! These overnight oats took me 5 minutes to make and the best part you make them the night before while your making dinner or during a commercial while your watching tv (and have no time) or while your watching reels (and have no time). You’re welcome! Ingredients: 1/2 cup dry oats 1 scoop protein powder 1/4 cup pumpkin puree 1/4 cup nonfat plain greek yogurt 1/2 cup unsweetened almond milk or milk of choice 1 tbsp. Super Seed mix Dash of cinnamon Dash of pumpkin pie spice 1 tbsp. Pecans, chopped 1 tbsp. Pumpkin seeds Mix everything together in a mason jar (except for the pecans and pumpkins seeds). Refrigerate overnight. In the morning top with pecans and pumpkin seeds. Nutrition profile: 521 calories, 22g fat, 42g carbs, 7g fiber, 6g sugar and 42g protein. #pumpkin #fall #pumpkinrecipes #pumpkinrecipe #ᴏvernightoats #oats #oatmeal #breakfast #grabandgobreakfast #grabandgo #highfiber #highprotein 2025-09-09 17:21:32 Pumpkin Over.. 37 -23% 9 -64%
STOP WAITING TO START! If I waited for my kids to never interrupt my workout then I would never workout! One day of exercise a week is better than no days 💪🏻 10 minutes of exercise is better than 0 minutes 🏋🏻‍♀️ Interrupted exercise is better than no exercise 🙌🏻 Stop waiting for the perfect time to start or the perfect workout. Just start it as nike would say “Just Do It” 👊🏻 #workout #boymom #momlife #mombod #momswholift #homegym #basementgym #garagegym #weightlifting #nike #liftheavy #ironman #triathlete #athlete #fitmom #fitfam #exercise #kids #justdoit #momsofinstagram 2025-09-09 05:35:01 .. 54 +12% 4 -84%
Dinner tonight was… ✨Salmon with pepper. Bake at 425 degrees for 12-15 minutes. ✨Twice baked potato. Babe loves them so my mom made them for him. Feel free to swap out any other carb like rice, pasta, roasted potatoes, sweet potatoes etc. ✨Frozen green beans, steamed in the microwave. Easy, healthy and delicious 👌🏻 #easydinner #simpledinner #balancedmeal #balanceddiet #mealinspo #mealinspiration 2025-09-09 03:08:40 Dinner toni.. 21 -56% 1 -96%
I’ve been using betterbodyfoods super seed mix for years now but then stopped for a while. Well I’m back at it and people have been asking about it so, I thought I’d share. I purchase it off amazon 🛍️ It’s a mix of chia, flaxseed meal and hulled hemp seeds. It’s a great way to get in more fiber (8g per serving - 3 tbsp.) and omega 3 fatty acids. Great for baking (cookies, muffins), smoothies, shakes, overnight oats and oatmeal. Have you tried it?! Let me know what you think ⬇️ #omega3fattyacids #omega3 #chia #chiaseeds #flaxseeds #flaxseed #hemphearts #fiber #healthy #addin #mixin 2025-09-08 06:01:07 I’ve b.. 16 -67% 3 -88%
Babe’s all time favorite dessert is Reese’s peanut butter cups. Specifically the eggs and the trees and the peanut butter to chocolate ratio is 🔥 This recipe makes 6 very large pumpkin molds. Feel free to use smaller molds or silicone ice cube trays. Ingredients: 1/2 cup creamy peanut butter 1 tbsp. honey 2 tbsp. almond flour, might need more 3/4 cup lilys_sweets dark chocolate chips In the bowl mix together the nut butter, honey and 2 tbsp. almond flour until it forms a mass. If the dough doesn’t stick together completely, add a little more almond flour, 1 tsp. at a time, until it forms a single, soft mass and the oils are mostly absorbed (it will look matte). Melt 1/2 cup chocolate in a microwave safe bowl. Pour chocolate into molds. Freeze for 15-20 minutes. add peanut butter mixture to each mold. Place back in freezer for 15-20 minutes. Melt the remaining 1/4 cup chocolate in a microwave safe bowl and top the peanut mixture. Place back in freezer for 15-20 minutes or until the chocolate has hardened. 1 pumpkin: 261 calories, 21g fat, 24g carbs, 7g fiber, 5g sugar and 7g protein. #pumpkin #reesecups #peanutbuttercups #reesespeanutbuttercups #homemade #homemadereesepeanutbuttercups #dessert #sweettreat #sweettooth 2025-09-08 05:30:39 Babe’s all time .. 43 -11% 2 -92%
PUMPKIN PROTEIN BALLS 🎃 It’s pumpkin season! Let’s get some pumpkin recipes up in here. These little guys are the perfect little snack or dessert. Ingredients: 1/2 cup old fashioned oats 1/2 cup quick oats 1/4 cup canned pumpkin puree 1/2 cup creamy peanut butter 2 scoops vanilla protein powder (I used optimumnutrition gold standard natural) 1 tbsp. Honey 1 tbsp. Superseed mix 1 tsp. Vanilla extract 1/2-1 tsp pumpkin pie spice 1/4 cup pumpkin seeds 2 tbsp. Mini chocolate chips Mix all ingredients together until well combined. Form into 15 even sized balls. Store in refrigerator. Nutrition facts per ball: 126 kcals, 7g fat, 10g carbs, 1.5g fiber and 7g protein. #proteinballs #pumpkinproteinballs #pumpkin #pumpkinspice #͏protein #snack #dessert #recipe #healthyrecipe 2025-09-08 04:59:46 PUMPKIN PROTEIN B.. 28 -42% 3 -88%
Today’s aldiusa grocery haul 🛒 My eBook is on sale right now for $19.95! 😮 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. Creamy Pesto Crockpot Chicken (recipe on BUFFALODIETITIAN.com ) 🍜 2. Sheet Pan Meal, Chicken Sausage, Brussels Sprouts and Butternut Squash 🧑🏼‍🍳 3. Salmon, Twice Baked Potatoes and Roasted Green Beans 🥔 4. Sheet Pan Meal, Ranch Chicken Thighs with Roasted Brussels & Carrots 🥕 5. Salmon with Creamy Cottage Cheese Sauce with Ravioli, Spinach and Tomatoes 🍅 6. Leftovers 🍽️ 7. Fend for yourself or eat out 💵 Breakfast - Pumpkin Overnight Oats 🎃 Snacks:  1. alohamoment bar 🍫 2. Greek yogurt, pbfit & pear or peach 🍐 3. Pumpkin Protein Balls 🎃 Produce – grape tomatoes, jalapeños, brussels sprouts, carrots, spinach, peaches, pears, butternut squash and broccoli 🥦   Dairy/fridge - plain Greek yogurt, Gouda cheese, lite cream cheese, cottage cheese and ravioli 🧀 Dry/canned - pbfit , pumpkin puree, pumpkin pie spice, flax/chia seeds, pumpkin seeds, artichokes, pesto, pasta, ranch seasoning, Parmesan cheese, oatmeal, pecans, rice, and dietcoke 🥤 Protein - chicken thighs, salmon, chicken sausage and chicken 🐓 Frozen - green beans, Mediterranean veggies because when they have them I stock up, and Cotten candy grapes 🫛 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? 🤔    #aldihaul #groceryhaul #menu #weeklymenu #mealprep #mealplan #weeklymealplan #buffalodietitian #aldigroceryhaul #ALDILove #ALDIShare #dietitiansofinstagram #healthyeating #groceryfinds #billsmafia #buffalobills #football #buffalo #buffalobillsmafia #nfl 2025-09-08 00:58:51 .. 33 -31% 1 -96%
“Don’tcha wanna dance, say you wanna dance, don’tcha wanna dance” Found this gem in my drafts. On the way to Placid. Babe gets so annoyed at my car jam sessions. But you all know when Whitney is on, it must be loud 📣 #lovelanguage #annoying #annoyed #jamsession #whitneyhouston #iwannadancewithsomebody #marriage #married #wifey #roadtrip 2025-09-06 21:59:18 “Don’tcha wann.. 53 +10% 5 -80%
PUMPKIN CINNAMON ROLLS 🎃 Ingredients: 1 can of crescent rolls 1/2 cup pumpkin puree 1/4 cup light brown sugar 1 tsp. Pumpkin pie spice 1 tsp. Cinnamon Frosting Ingredients: 2 oz. Lite cream cheese, softened 2 tbsp. Plain Greek yogurt 1 tbsp. Honey 1 tsp. Cinnamon Dash of vanilla extract Preheat oven to 350 degrees. Grease a 9” pie pan with cooking spray. Unroll crescent roll dough. Firmly press perforations to seal, making it one large sheet. Spread pumpkin puree evenly over the dough. Evenly sprinkle brown sugar, pumpkin pie spice and cinnamon over the pumpkin puree. Starting on the short side of the rectangle, roll the dough up into a log. Cut the roll into about 8 pieces and place into a baking dish. Bake for 23-26 minutes, until turning lightly golden at the edges. Let it cool in pan for 10 minutes before adding frosting. Add cream cheese to a medium size mixing bowl. Whisk the cream cheese for a few minutes. Fold in the greek yogurt, honey and pumpkin pie spice. Frost the cinnamon rolls with the frosting and enjoy! Nutrition profile for 1 muffin: 159 calories, 8g fat, 22g carbs, <1g fiber, 13g sugar and 2g protein. #pumpkin #fall #pumpkincinnamonrolls #cinnamonroll #cinnamonrolls #breakfast #pumpkinrecipe #pumpkinrecipes 2025-09-06 18:05:23 PUMPKIN CINNAMON ROL.. 51 +6% 2 -92%
Here are some sneaky ways extra calories can creep into your day and slow down weight loss without you realizing it: 1. Coffee add-ins ☕️ • Creamers, flavored syrups, or “just a splash” of milk/oat milk can add up quickly. • Specialty lattes can have 200–400+ calories. 2. Cooking oils & sprays 🥄 • A “tablespoon” of olive oil is actually closer to 2–3 tbsp for many people. • Even non-stick spray adds up if you use long sprays multiple times a day. 3. Sauces, dressings & condiments 🍽️ • Ranch, Caesar, BBQ sauce, and ketchup can tack on 50–200 calories per serving. • Restaurants tend to be especially heavy-handed with dressings. 4. Snacking while cooking 🧀 • A handful of cheese, nuts, or bites while prepping meals may equal a whole snack’s worth of calories. 5. “Healthy” foods with hidden calories 🥜 • Nut butters, trail mix, granola, avocado, hummus—nutritious, but very calorie-dense when portions aren’t measured. 6. Drinks & alcohol 🍸 • Wine, beer, cocktails, juices, smoothies, and “refreshers” often have more calories than a snack or small meal. 7. Restaurant extras 🥖 • Bread baskets, chips with salsa, “just one bite” of dessert—small but frequent indulgences add up. 8. Portion creep ⚖️ • Serving sizes of pasta, rice, cereal, and snacks tend to grow over time without noticing. 9. “Bites, licks, and tastes” (BLTs) 😬 • A spoonful of your kid’s mac & cheese, finishing leftovers, or “just a bite” of a cookie all add hidden calories. 10. Mindless snacking 🍿 • Eating straight from the bag or while distracted (TV, phone, work) makes it easy to overshoot. 👉 The tricky part is that none of these feel like “overeating”—but together, they can easily add 200–500+ calories daily, enough to stall fat loss. #fatloss #weightloss #calories #caloriedeficit #diet #dietculture #dietitian #fitmom #mombod #ironman #training #weightlifting 2025-09-05 22:54:06 .. 32 -33% 5 -80%
Babe smoked a pork shoulder from bjswholesale in his pitbossgrills smoker on Monday so dinner last night was pork bowls! ✨Shredded Pork ✨Basmati Rice ✨Roasted Corn ✨Black Beans ✨Sautéed Baby Bell Peppers ✨Tomatoes, diced ✨Mexican Cheese, shredded ✨Cilantro, chopped ✨Avocado, diced ✨Lime Wedge ✨Salsa ✨Jalapeños Don’t like pork? Replace it with grilled chicken, rotisserie chicken, taco meat (ground beef, chicken or turkey) or leave it meatless! #porkbowl #smokedpork #bowl #mealidea #mealinspiration #smokedporkshoulder 2025-09-05 05:56:53 .. 28 -42% 6 -76%
Made this for dinner last week and wanted to share it because it was not only insanely delicious but also super quick and easy to make! What your need: ✨8 oz. realgoodfoods chicken strips (cooked in the air fryer) ✨1 box of aldiusa chickpea Mac & cheese (only used 1 tbsp. of butter and 1/4 cup of milk and cheese packet to make it) ✨2-3 cups of broccoli tossed sprayed with 1 tbsp. Olive oil, pepper and roasted at 425 degrees for 12-15 minutes Yields 2 servings. Enjoy! #macandcheese #macandcheesewithbroccoli #mealinspo #mealinspiration #quickmealidea #easymealidea 2025-09-05 01:14:04 Made this for dinne.. 55 +14% 6 -76%
Chocolate Peanut Butter Ice Cream My FAVORITE combo ⬇️ ✨1 cup chocolate fairlife milk + 3-4 tbsp. Additional for re-spin ✨1/2 cup whole milk ✨1 scoop cleansimpleeats chocolate peanut butter protein powder ✨2 Reese cups Mix 1 cup chocolate fairlife and 1/2 cup whole milk. Freeze for 24 hours. Spin on lite ice cream. Add some additional chocolate milk. Re-spin. Add in Reese’s and hit add-ins. Nutrition profile for 1/2: 218 calories, 7g fat, 19g carbs, 1g fiber, 16g sugar and 21g protein. #ninja #ninjacreami #ninjacreamirecipes #ninjacreamirecipe #icecream #icecreamrecipe #proteinicecream #strawberrycheesecake #strawberrycheesecakeicecream #cleansimpleeats #fairlife #homemadeicecream 2025-09-04 05:44:02 Chocolate P.. 27 -44% 1 -96%
📚🍴 Back-to-School Giveaway! 🍴📚 I’m teaming up with balancedbody_foods to make your busy school season a little easier (and healthier 🙌🏻). One lucky winner will receive:   ✨A FREE week of ready-to-go meals from balancedbody_foods   Because fueling your family (or yourself!) shouldn’t be stressful when schedules get crazy. 💪🏻🍎   Here’s how to enter: Make sure you are following 1️⃣ buffalodietitian and balancedbody_foods 2️⃣ Like this post 3️⃣ Tag all your friends who could use an easier back-to-school season (each tag = 1 entry!) Bonus: Share to your stories and tag us for extra entries. 🎉   📆 Giveaway ends Sunday 9/7, winner will be announced the following day. Good luck! And don’t forget you can always use my code BFLODietitian for 15% off your first order   Let’s kick off the school year strong 💥-with less stress and more balance. 🥗🍲   *This giveaway is not associated with Instagram or any sponsored products. The businesses participating in this giveaway will not ask for payment information* 2025-09-03 15:27:31 .. 215 +347% 509 +1,962%
Stop trying to save calories at breakfast! Make it count! Getting enough protein and fiber at breakfast will make or break the remainder of your day when it comes to cravings and eating 👊🏻 #breakfastisthemostimportantmealoftheday #breakfast #fiber #protein #dietculture #breakfastidea #muffin #mealinspo #doihaveyourattention 2025-09-03 00:23:19 Stop trying to save.. 61 +27% 8 -68%
My baby starts kindergarten today 🚌📚🥹 #firstdayofschool #bigboy #boymom #momlife #schoolbus #firstday #kindergarten #school #newschoolyear #frontier #mohawk 2025-09-02 19:46:52 My baby starts k.. 90 +87% 5 -80%
PUMPKIN PROTEIN MUFFINS 🎃🧁 Ingredients: 1.5 cups aldiusa protein pancake mix 2 scoops unflavored or vanilla protein powder 1.5 tsp. Baking soda 2 tsp. Cinnamon 3 tbsp. Super seed mix (blend of flax seeds, chia seeds and hemp hearts) 1 tsp. Pumpkin spice seasoning 15 oz. Can of pumpkin puree (not pumpkin pie mix) 2 eggs 1/2 cup honey 1/4 cup plain Greek yogurt 2 tbsp. Coconut oil, melted 2 tsp. Vanilla extract Optional add ins or toppers; chocolate chips, nuts or seeds (we used lilys_sweets chocolate chips & pecans) Preheat your oven to 375° and line a muffin tin, 12. In a medium bowl, mix together the pancake mix, protein powder, cinnamon, pumpkin spice, and baking soda. Set aside. In a separate bowl, whisk together pumpkin, honey, eggs, oil, Greek yogurt, and vanilla. 
Add the dry ingredients and stir until combined. Fold in optional add ins. Divide the batter evenly between 12 muffins. Sprinkle with optional add ons. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean. Allow to cool, enjoy! 
 Nutrition profile for 1 muffin: 172 calories, 5g fat, 24g carbs, 3g fiber, 14g sugar and 10g protein. #fall #pumpkinspice #pumpkin #pumpkinseason #pumpkinproteinmuffins #pumpkinmuffins #muffins 2025-09-02 06:20:32 PUMPKIN PROTEI.. 43 -11% 11 -55%
Today’s aldiusa grocery haul 🛒 My eBook is on sale right now for $19.95! 😮 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. Creamy Chicken Chili (recipe on BUFFALODIETITIAN.com ) 🍜 2. Pulled Pork Sandwiches with Slaw 🥪 3. Pulled Pork Bowls 🍲 4. Baked Chicken Tacos but with Pulled Pork (recipe on BUFFALODIETITIAN.com ) 🌮 5. Sheet Pan Meal, Ranch Chicken Thighs with Roasted Brussels & Carrots 🥕 6. balancedbody_foods meals. Use code BFLODietitian for 15% off your first order 👊🏻 We plan on smoking a pork shoulder tomorrow which is why we have so many meals with pork! 🐷 Breakfast - Oatmeal with pbfit , blackberries and a protein shake OR daveskillerbread everything but the bagel with avocado, blackberries and a protein shake 🥯 Snacks:  1. alohamoment bar 🍫 2. Greek yogurt, pbfit & apple🍎 3. Pumpkin Muffins (will share recipe this week) 🧁 Produce – berries, white onion, red onion, apples, avocados, Roma tomatoes, jalapeños, baby bell peppers, carrots, green bell peppers, cilantro, and Brussels sprouts 🫑   Dairy/fridge - plain Greek yogurt, eggs, Mexican cheese, guacamole, lite cream cheese, biscuits, and cilantro avocado yogurt dressing 🥚 Dry/canned - pbfit , burger buns, ranch seasoning, pumpkin puree, black beans, refried beans, bone broth, tortilla shells, tortilla chips, salsa, tomato sauce, diced tomatoes, applesauce, flax/chia seeds, protein pancake mix, oatmeal, pecans, rice, and dietcoke 🥤 Protein - pork shoulder (bought ours from bjswholesale ) chicken thighs, and chicken 🐖 Frozen - corn 🌽 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? 🤔    #aldihaul #groceryhaul #menu #weeklymenu #mealprep #mealplan #weeklymealplan #buffalodietitian #aldigroceryhaul #ALDILove #ALDIShare #dietitiansofinstagram #healthyeating #groceryfinds 2025-08-31 22:25:39 .. 34 -29% 3 -88%
Lunch, brought to you by what’s left in my fridge… ✨ 4 oz. realgoodfoods chicken strips ✨ 2 oz. barilla protein plus pasta ✨ 5-6 baby bell peppers, cut ✨ 0.5 oz. Blue cheese crumbles ✨ 1 tbsp. bolthousefarms blue cheese dressing mixed with 1 tbsp. Hot sauce Nutrition profile: 450 calories, 11g fat, 55g carb, 9g fiber and 38g protein. #lunchidea #mealinspo #mealinspiration #wfhlunch #noheatlunch #noheatlunchideas 2025-08-30 22:36:57 Lunch, brou.. 41 -15% 2 -92%
Dinner tonight was… ✨Air Fryer Steak Bites with mushrooms - 1 lb. top sirloin cut into bite size pieces mixed with 8 oz. Sliced mushrooms, 1 tbsp. Butter, 1 tsp. Worcestershire sauce, 2-3 garlic cloves, salt and pepper. Air fry at 390 degrees for 10-12 minutes. ✨Mashed Sweet Potatoes - 3-4 medium-large sweet potatoes. Washed, poke with a fork, wrap in damp paper towel and microwave for 12-15 minutes. Remove the insides and mash with 1-2 tbsp. Butter, salt and pepper. ✨Salad Kit (or any other veggie you like). #dinnerinspo #dinnerinspiration #mealinspo #mealinspiration #airfryermeal #airfryermealidea #airfryerrecipe 2025-08-29 05:19:08 Dinner tonight wa.. 47 -2% 6 -76%
🔑 Why Your fad diet is NOT Maintainable ⸻ ❌ It’s too restrictive. If you cut out all the foods you enjoy, it won’t last. ⸻ ⏰ It’s unrealistic. Meal timing, weighing every bite, or rules that don’t fit your life = burnout. ⸻ 🏃 It doesn’t fit your lifestyle. Travel, social events, family dinners… your plan should bend with you, not break. ⸻ ⚡ It’s built for short-term results. Crash diets give fast changes, but not lasting habits. ⸻ ✨ Sustainability = Maintainability If you can see yourself eating this way in 5 years, you’ve found the right plan. ⸻ 💬 Have you ever quit a diet because it wasn’t sustainable? Comment below 👇 #diet #dietculture #diets #dietsdontwork #lifestylemodification #lifestylechanges #health #wellness #beyonce #weightloss #faddiets #faddiet #fatloss #letschat #dietitian 2025-08-29 00:05:44 .. 29 -40% 1 -96%
This is 41 🥳🎂🎈 #oldlady #birthday #happybirthday #family #41yearsold #anothertriparoundthesun #blessed #happy #thankful #squad 2025-08-27 17:48:47 This is 41 🥳🎂🎈 .. 56 +16% 12 -51%
Happy National Dog Day 🐶🐶 Daisy & Kona ❤️💙 #rhodesianridgeback #nationaldogday #rhodesianridgebacks #dogsofinsta #dogsofinstagram #instadogs #billsmafia #buffalobills #rhodesianridgebacksofinstagram #happynationaldogday #lionhunters #lionhunter 2025-08-26 21:41:34 Happy Nation.. 36 -25% 8 -68%
Five ingredient meal idea ⬇️ ✨Salmon ✨Pasta, I used barilla protein pasta ✨Broccoli ✨Pesto ✨Parmesan cheese Preheat oven to 425 degrees. Toss broccoli with some olive oil and pepper. Place on prepared baking sheet. Add the salmon to the same pan. (Topped the salmon with some pepper.) Bake for 12-15 minutes. Cook the pasta according to directions. Drain. Mix pasta with some pesto and Parmesan cheese. Mix in some broccoli and salmon. Top with some additional Parmesan cheese. Enjoy! #pestopasta #salmon #salmonandpesto #dinnerinspo #dinnerinspiration #mealinspo #mealinspiration 2025-08-26 04:52:35 Five ingred.. 34 -29% 4 -84%
Jellystone 2025 🧸🏕️🔥 #camp #camping #jellystone #familytrip #trip #vacation #summer #cousins #boymom #family 2025-08-25 22:50:18 Jellystone 202.. 38 -21% 0 -100%

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