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.

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 🤍

01/05/2026

I never make my breakfast the morning of — and that’s intentional.

Between having a little girl, getting everyone where they need to be, keeping up with my own goals, and wanting actual quality time with my family (and outside!), meal prep is what keeps nutrition simple and sustainable 🤍

✨ Why prepping is so important:
• Helps you hit your macro goals
• Decreases food waste
• Keeps meals satisfying
• Encourages trying new foods
• Helps you choose meals based on goals — not emotions
• Makes healthy meals easy to grab

🍂 My go-to fall/winter breakfast prep:
Quinoa Breakfast Bake
👉 Top with Greek yogurt (FAGE is my favorite) for a high-protein, balanced, cozy breakfast that actually keeps you full.

Prep once, fuel your body all week, and free up more time for what matters most 🤍

01/03/2026

✨ Healthy, Cozy & Veggie-Packed! ✨

This warm roasted Broccoli & Brussels Sprouts Salad is one of my favorite ways to enjoy hearty greens that actually feel like a meal! 🍽️🌱 Inspired by Giada De Laurentiis’ version — but with a healthier twist 👇

➡️ Optional protein: shredded chicken or shrimp for a satisfying boost!

Instructions:
1. Preheat oven to 425 and toss broccoli + Brussels sprouts with chicken broth (instead of olive oil) + a pinch of salt & pepper.
2. Roast until caramelized and tender, about 20 minutes.
3. Whisk lemon zest + juice, chili paste, a bit more broth (or olive oil), salt & pepper to make the dressing.
4. Toss warm veggies in dressing.
5. Sprinkle almonds, dates, and parmesan — then toss again.
6. Add shredded chicken or shrimp for extra protein.
7. Serve warm or room temp. Perfect for meal prep!

01/01/2026

✨ Happy New Year ✨

A new year isn’t about a “new you” — it’s about caring for the current you a little more intentionally.
Here’s to balanced meals, realistic goals, consistency over perfection, and building habits that actually last.

Cheers to a nourished, energized, and confident year ahead 💫🥗

12/29/2025

As the New Year approaches, this is your reminder 🤍

You don’t have to overhaul your life, cut out your favorite foods, or chase unrealistic goals to be healthy. Lasting progress comes from habits you can actually live with—balanced meals, movement you enjoy, rest, and flexibility.

This year, let’s focus on sustainability over extremes and nourishment over restriction. Your health journey doesn’t reset on January 1—it continues.

Save this if you’re choosing a calmer, more realistic approach to the New Year ✨

12/21/2025

Throwing it back to childhood… but make it protein & Christmas🍪✨

This Dunkaroo dip is creamy, sweet, and actually keeps you full. Perfect for a snack, dessert, or “I just want something fun” moment.

Instructions:
1. Mix all ingredients together in a bowl.
2. Top with sprinkles (optional).
3. Serve with fruit or (my favorite) Sweet Thins

Nutriton Information:
245 Calories | 41 g Protein | 15 g Carbs | 2 g Fat

12/19/2025

If you’ve noticed you’re more tired, hungrier, or craving comfort foods during the holidays… this is your reminder: nothing is “wrong” with you.
Between less sleep, more stress, busier schedules, and richer foods, your body is responding exactly how it’s designed to.
Instead of restriction, try support:
✔️ protein + fiber at meals
✔️ hydration
✔️ gentle movement
✔️ rest when possible
✔️ permission to enjoy holiday foods
Health isn’t built in one season — it’s built over time.
Give yourself grace this holiday season 💛
Save this if you needed the reminder 🎄✨

12/17/2025

Mid-week check-in ✨
If this week hasn’t gone exactly as planned, that doesn’t mean you’ve failed — it just means you’re human.

You don’t need to start over.
You don’t need to do more.
You just need to keep going.

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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