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.

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

01/21/2026

Keeping your grocery list simple makes healthy eating easier 👏

These basic staples help you mix and match balanced meals without stress or perfection.

Think:
✔️ Protein at each meal
✔️ Carbs for energy
✔️ Fats for satisfaction
✔️ Produce for fiber & micronutrients

You don’t need fancy ingredients — just a solid foundation 🛒✨

💬 What staple is always in your cart?

01/19/2026

You don’t need extreme workouts to burn more calories 🔥
Small, consistent habits add up over time.

Here are simple ways to increase your daily calorie burn 👇

✔️ Wear a weighted vest during walks or workouts to increase effort
✔️ Don’t skip cardio OR strength — both play an important role
✔️ Build muscle through strength training to raise your resting metabolism
✔️ Drink ice-cold water (aim for ~10–12 cups/day)
✔️ Track your steps with an activity tracker (Fitbit, Apple Watch, etc.)
✔️ Eat a diet rich in protein & complex carbs — your body burns more energy digesting these foods
✔️ Aim for 30 minutes of intentional movement with an elevated heart rate, 5 days/week
✔️ Get your sleep — recovery matters for metabolism and hormones

Remember: consistency > intensity.
Focus on habits you can maintain 💪✨

💬 Which one are you working on this week?

01/10/2026

🔥 High Protein Chili — Dietitian Approved! 🔥

Warm, hearty, and packed with protein + fiber — this chili is one of my go-to meals for hitting goals AND staying satisfied. It’s perfect for dinner, meal prep, or a post-train refuel 🤍

Instructions - Makes 6 Servings
1. Heat oil in a pot and brown the ground beef; remove and set aside.
2. Sauté onion, bell pepper & jalapeños until soft.
3. Add garlic and tomato paste — cook 1–2 minutes.
4. Return beef to pot with crushed tomatoes, broth & spices. Simmer covered ~45 minutes.
5. Stir in beans & corn and cook another 15–20 minutes until heated through.
6. Serve with your favorite toppings (Greek yogurt, green onions, cheese, lime, cilantro).

📊 Nutrition (per 2-cup serving):
• Calories: 526 kcal
• Protein: 43 g
• Carbs: 41 g
• Fat: 22 g
• Fiber: 12 g
• Sugar: 5 g

📌 Tip: Freeze extra portions and reheat for effortless healthy meals all week!

01/07/2026

If restarting your fitness routine feels overwhelming, this is your reminder:
you don’t need more discipline — you need simpler habits 🤍

✨ 6 simple habits to reset your fitness routine:
1️⃣ Start with 20-30 minutes per day
2️⃣ Schedule movement like an appointment
3️⃣ Move daily (walking counts!)
4️⃣ Build routines that don’t rely on motivation
5️⃣ Measure consistency, not perfection
6️⃣ Mix strength training and aerobic exercise

Progress comes from what you can repeat — not what you do perfectly for a week 💪

Start small. Stay consistent. Let momentum do the rest ✨

Save this post & choose one habit to focus on this week 🤍

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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