L. Figuccio

Nutrition Counseling
Nutrition coaching sessions are completely virtual. Everyone should have the o

I’ve spent much of the last decade helping people on their weight-loss journey, and through my endless hours of research and writing, plus one-on-one coaching, I’ve gathered some important insights and great tips. In this course I plan to share them with you in hopes to help you meet your weight loss goals & stop the yo-yo dieting.

03/16/2026

March is National Nutrition Month, and this year’s theme is “Discover the Power of Nutrition.” 💚

Nutrition has the power to fuel our bodies, support our health, and build habits that help us feel our best at every stage of life. From balanced meals to sustainable habits, small choices made consistently can have a powerful impact on long-term health.

March also included Registered Dietitian Day, a time to recognize the dietitians who dedicate their careers to providing evidence-based nutrition guidance and helping people navigate the often confusing world of nutrition.

Dietitians help people:
🥦 Build realistic nutrition habits
🧠 Navigate confusing nutrition information
💪 Use food to support health and performance
❤️ Improve their relationship with food

Nutrition is powerful — and when backed by science and individualized care, it can truly change lives.

Here’s to celebrating the role of nutrition and the professionals helping people discover its power every day. ✨

03/15/2026

Healthy Shamrock Shake ☘️🥤

A festive St. Patrick’s Day treat that tastes like a milkshake but is made with simple, wholesome ingredients. Creamy, minty, naturally sweet, and ready in just 5 minutes.

Why we love it:
✔️ Naturally sweet from fruit
✔️ No artificial colors
✔️ Easy to make in minutes
✔️ Optional protein boost

Quick instructions:
Blend together:
• 1 cup milk of choice
• 1 frozen banana
• ⅛–¼ tsp peppermint extract
• ¼ cup frozen spinach (optional for color)
• 1 scoop protein powder (optional)
• Chocolate chips or cacao nibs if desired

Blend until smooth and creamy. Serve immediately and enjoy!

Approx. nutrition (varies by milk choice):
~130–140 calories
~20–24g carbs
~2–3.5g protein (higher if protein powder is added)

A fun way to celebrate St. Patrick’s Day without the 500+ calories and excess sugar you’d find in traditional shakes. ☘️

03/10/2026

No measuring cups? No problem. Your hands are the perfect built-in portion guide ✋

Using your hand to estimate portions is a simple way to build balanced meals without overthinking or tracking every bite.

Here’s a quick guide:

✋Palm = Protein
About 20–30g of protein (3-4 ounces)

✊ Fist = Vegetables or fruit
A good serving of fiber, vitamins, and volume to keep you full

✊ Fist = Carbohydrates
Rice, pasta, quinoa, oats, potatoes, or fruit

👍 Thumb = Healthy fats
Nuts, seeds, olive oil, butter, avocado, or dressings

A balanced plate often looks like:
• 1 palm protein
• 1 fist vegetables
• 1 fist carbs
• 1 thumb fat

Remember — this is a guide, not a rule. Your needs may vary based on activity level, goals, and hunger cues.

Simple, practical nutrition that works in real life. Save this for your next meal. 🍽️

03/03/2026

30 grams of protein looks different depending on the food — but the goal is the same: supporting muscle, metabolism, blood sugar balance, and fullness 💪

Whether that’s:
🍗 4 oz grilled chicken
🥣 1 cup Greek yogurt
🐟 4–5 oz salmon
🧀 1 cup cottage cheese
🥤 A protein smoothie

Hitting ~25–35g per meal can make a big difference in how you feel and function throughout the day.

And here’s the key 👇
When possible, choose lean protein options. Think fish, skinless poultry, 99% lean turkey, lean beef, Greek yogurt, cottage cheese, eggs + egg whites. This helps you meet protein goals while keeping saturated fat in check — supporting both heart health and body composition.

Build your plate around protein first, then add fiber + healthy fats for balance.

02/21/2026

Copycat CAVA Falafel Bowl 🥙✨

All the Mediterranean flavors you love — made at home, macro-friendly, and customizable 🙌

Crispy falafel, fluffy grains, pickled onions, creamy hummus, and a drizzle of tzatziki to tie it all together 🤍

Instructions - Makes 4 Bowls
1. Prep all falafel.
2. Combine bowls by adding 1 cup chopped baby spinach, 1/2 cup brown rice, and 1/4 cup chopped purple cabbage to each bowl.
3. Top each bowl with 3-4 baked falafel patties, 2 Tablespoons hummus, 2 Tablespoons tzatziki, 1 Tablespoon feta and pickled onions, if using. Serve bowls with zesty tahini dressing on the side so each person can add the dressing to taste.
4. Serve with a side of fresh pita bread or baked pita chips.

Nutrition Information
535 Calories | 58 g Carbs | 20 g Protein | 29 g Fat | 14 g Fiber

02/18/2026

Let’s talk cravings + GLP-1 👇

Cravings aren’t a character flaw. They’re often a signal.

When appetite is suppressed (whether from stress, busy schedules, or GLP-1 medications), it becomes even MORE important to be intentional with nutrition.

GLP-1 medications like Ozempic, Wegovy, and Mounjaro help regulate appetite and blood sugar — but reduced intake can increase the risk of muscle and bone loss if protein needs aren’t met.

That’s where strategy matters.

Prioritize protein at meals whenever possible.
Choose lean sources lower in saturated fat like:
• Flounder
• Pink salmon
• Chicken tenderloins
• 99% fat-free turkey
• Lean ground beef

Your goal isn’t to eat less.
It’s to eat smarter.

Muscle is metabolic insurance. Protect it. 💪

If you’re on a GLP-1 and unsure how to structure your meals, this is your reminder that guidance matters.

02/17/2026

Our Services: Nutrition Coaching That Fits YOUR Life ✨

Nutrition doesn’t have to be confusing, restrictive, or overwhelming. Our goal is to help you create a sustainable plan that works with your lifestyle — no matter where you live.
- 100% Virtual Coaching
- First Consultation (60 min): a deep dive into your goals, health history, lifestyle, and relationship with food.
- Ongoing Follow-Ups: personalized accountability, support, and progress tracking.
- 6-Week Programs: whether it’s for weight loss, pregnancy, sports, or even your wedding prep — We’ve got you covered.
- Self Paced Program with structured guidance you can implement into your daily life.
- Grocery Store Tours to take the guess work out of grocery shopping and meal planning.
- Workshops & Presentations: perfect for athletic teams, organizations, or wellness events.

👉 Whether you’re looking for clarity around food, accountability, or medical nutrition therapy — these services are designed to help you become the best version of yourself.

✨ Ready to start your journey? DM me or click the link in bio to book your consultation today!

02/16/2026

Your heart works for you 24/7 — let’s fuel it well ❤️

Adding heart-supportive foods to your week doesn’t have to be complicated. Focus on:
✔️ Fiber-rich carbs
✔️ Omega-3 fats
✔️ Antioxidant-packed produce
✔️ Healthy unsaturated fats

Small shifts make a big impact over time. Think:
• Salmon once or twice this week
• Oatmeal for breakfast
• A handful of nuts for snacks
• Berries in your yogurt
• Swap butter for avocado

Heart health isn’t about perfection — it’s about consistency.

Save this post for your next grocery run 🛒💚

02/15/2026

Strawberry Yogurt Parfait 🍓💗
Sweet, creamy, and packed with protein — the perfect Valentine’s treat that loves you back.
Layers of juicy strawberries, thick Greek yogurt, and a little crunch make this feel indulgent… but it’s secretly fueling your goals. 💪✨
❤️ High in protein�❤️ Naturally sweet�❤️ Ready in minutes�❤️ Perfect for breakfast, snack, or dessert

Instructions - Makes 3 Servings
1. Place a few spoon full of granola in the bottom of two glasses. The layer of granola should be about ½ – 1 inch thick�2. Add a layer of yogurt about 3 inches thick to the glass followed by a layer of freshly sliced strawberries.�3. Top the strawberries with a generous amount of yogurt followed by granola and a few spoonfulls of the strawberry mixture.�4. Serve and enjoy!

Nutrition Information:
278 Calories | 31 g Carbs | 9 g Fat | 25 g protein �

01/28/2026

Busy weeks don’t require perfect meal prep — just a plan 🛒✨

A little prep goes a long way in reducing stress, decision fatigue, and last-minute takeout.

Focus on:�
✔️ Simple proteins�
✔️ Easy carbs�
✔️ Shortcuts that save time�
✔️ Ingredient Prep

Meal prep should support your life — not take it over 💪

💬 What’s your go-to prep staple?

01/26/2026

Progress isn’t about doing everything perfectly —
it’s about showing up consistently, even on the hard days.

One balanced meal.
One walk.
One workout.
One good night of sleep.

Those small choices add up more than you realize 💪
Keep going — you’re building something sustainable.

💬 What’s one small habit you’re focusing on this week?

01/24/2026

This Buffalo Chicken Rice Bowl is a 30-minute meal that hits all the macros — high protein, balanced carbs, and full of flavor 🌶️🍗🥦 Perfect for lunch, dinner, or meal prep!

Instructions - Makes 4 Servings
1. Heat oil in a medium pot over medium-low heat. Add onions and cook until they have caramelized slightly, about 5 minutes.
2. Add black beans, paprika, cumin and salt; stir to combine and heat through, 3 to 4 minutes.
3. While that cooks, heat a large skillet over high heat, when hot spray with oil and add the chicken.
4. Cook until browned and cooked through in the center, about 5 minutes, flipping so it cooks on each side.
5. Set aside in a medium bowl and toss with the hot sauce.

To serve
1. Pour 3/4 cup rice in each bowl, top each with 1/4 cup beans and cheese, divide the chicken over the bowls.
2. If eating right away, I like to melt the cheese by putting it in the microwave 30 seconds. Top with scallions.

For meal prep
1. Refrigerate up to 4 days. To reheat, microwave about 3 minutes or until heated through.

Nutrition Information:
485 Calories | 47 g Carbs | 49 g Protein | 9 g Fat | 7 g Fiber

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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