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.

11/02/2026

🍂 BUTTERNUT SQUASH FALL HARVEST SALAD 🥗

Fall flavors are in full swing! This salad is the perfect combination of sweet, savory, crunchy, and creamy. Roasted cinnamon butternut squash, crisp apples, bacon, chicken, parmesan, pecans, and dried cranberries make this a delicious and satisfying fall meal! 🤎

👩‍🍳 Instructions
1. Preheat oven to 425°F.
2. Peel and cube the butternut squash into ½-inch pieces.
3. Toss squash with olive oil, cinnamon, salt, and pepper until evenly coated.
4. Spread squash in a single layer on a lined baking sheet. Roast for 20–25 minutes, flipping halfway through, until tender and lightly caramelized.
5. While the squash roasts, cook bacon until crispy and chop into pieces.
6. Prepare the chicken, slice the apple, and wash and chop your lettuce.
7. Assemble the salad by adding lettuce to a large bowl. Top with roasted butternut squash, chicken, bacon, apple slices, parmesan, dried cranberries, and pecans.
8. Toss gently and enjoy!
📊 Estimated Nutrition Information

Per serving (assuming 4 servings):
Calories: 490 | Protein: 24g | Carbohydrates: 54g
Fat: 25g | Fiber: 7g

Nutrition estimates will vary depending on your choice of bacon, dried fruit, and exact ingredient brands. Does not include additional dressing.

This is such a delicious way to enjoy seasonal produce while getting a balance of protein, healthy fats, and fiber!

🍎 Save this recipe for your next fall lunch or dinner!

10/28/2026

🎃 Healthy Halloween Tips!

Halloween is all about fun, memories, and candy! 🍬 You can enjoy the holiday while still prioritizing your health.

🧡 Don't skip meals.
🍫 Enjoy your favorite treats without guilt.
🥗 Keep balanced meals and snacks in your routine.
🚶‍♀️ Find fun ways to stay active.
💚 Skip the guilt and enjoy the moment!

Remember: Balance over perfection. One day of treats won't undo your healthy habits!

Happy Halloween! 👻

To schedule a nutrition consultation with a registered dietitian, visit the link in my bio!

10/26/2026

🍂 How to stay consistent during busy seasons!

When life gets hectic, healthy habits don't have to go out the window! 💚

Here are 5 simple ways to stay on track:

🥗 Keep meals simple and plan ahead.
🛒 Stock up on convenient, balanced foods.
⏰ Have quick meals and snacks ready.
🚶‍♀️ Fit in movement whenever you can.
💚 Give yourself flexibility and let go of perfection.

Remember: Consistency doesn't mean perfection! Small habits add up, even during your busiest seasons. ✨

To schedule a nutrition consultation with a registered dietitian, visit the link in my bio!

10/17/2026

Fall vibes in a skillet! 🍂🥘

This hearty turkey, sweet potato, kale, and rice combo is packed with protein and perfect for cozying up to a nutritious, seasonal meal. 🍗🍠💪

Instructions: (Serves 4)
1. Heat a skillet over medium heat. Once hot add onion, stirring occasionally until fragrant (around 2-3 minutes).
2. Increase the heat to medium-high and add the ground turkey, breaking it up with a meat masher until lightly browned.
3. Add salt and pepper to taste, rosemary, sage, sweet potato, rice, and broth. Stir to combine.
4. Bring to a simmer over medium high heat then reduce heat to low, cover and simmer until potatoes are tender and water is absorbed (about 12 minutes).
5. Add the kale and stir to combine and top with feta.

Nutrition Information:
450 Calories | 37 g Carbs | 38 g Protein | 17 g Fat | 4 g Fiber

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10/15/2026

🍂🥑 HEALTHIER FALL FINDS at Trader Joe’s! 🎃🤎

Fall flavors, but make them nourishing! 🍎 From cozy seasonal snacks to protein-packed staples and better-for-you treats, here are some of my favorite finds to add to your next TJ’s haul 🛒✨

Because eating healthy doesn’t mean missing out on all the fun fall flavors! 🍁

Save this for your next Trader Joe’s trip! 🤍

10/13/2026

🥑 **Fiber: the nutrient most people need more of!** 🌾

Fiber doesn’t always get the spotlight, but it plays a BIG role in your overall health!

Getting enough fiber can help you:
✨ Support regular digestion and gut health
❤️ Improve heart health by helping lower cholesterol
🩸 Support healthy blood sugar levels
🥗 Feel fuller for longer and support weight management

**How much fiber do you need?**

Most adults should aim for approximately **25–38 grams of fiber per day**, but many people fall short!

🥦 **Easy ways to add more fiber to your day:**
• Add berries, pears, or apples to breakfast
• Choose whole-grain bread, oats, and brown rice
• Add beans or lentils to soups, salads, and bowls
• Snack on nuts, seeds, or fruit
• Leave the skin on fruits and vegetables when appropriate

💡 **Dietitian tip:** Increase fiber gradually and drink plenty of fluids to help minimize bloating, gas, and digestive discomfort. You don’t have to change everything overnight—even one small addition at a time can make a difference!

Save this post as a reminder to give fiber a little more attention at your next meal! 🌱

10/03/2026

Drove to the trail to ride her bike… but the car was way more fun

09/26/2026

🍎🥞 Apple Cinnamon Protein Pancakes

Fall breakfast, but make it filling. 🍂 These pancakes have all the cozy apple-cinnamon flavor with a boost of protein to help make breakfast a little more satisfying.

Ingredients:
🍎 1 small apple, peeled + chopped
🥣 ¾ cup all-purpose or GF flour
💪 30 g (1 scoop) vanilla protein powder
🥄 2 tsp baking powder
🤎 1 Tbsp cinnamon
🧂 ¼ tsp salt
🥛 ¾ cup milk
🥣 ¼ cup non-fat Greek yogurt
🥚 1 large egg
✨ ½ tsp vanilla extract

Directions:

In a medium bowl, whisk together the flour, protein powder, baking powder, cinnamon, and salt.
In a separate bowl, whisk together the milk, Greek yogurt, egg, and vanilla.
Add the wet ingredients to the dry ingredients and gently mix until just combined. Avoid overmixing—a few small lumps are totally fine!
Fold the chopped apple into the batter, reserving a little for topping if desired.
Heat a lightly greased skillet or griddle over medium to medium-low heat.
Scoop about ¼ cup of batter onto the skillet for each pancake.
Cook for about 2–3 minutes, or until bubbles begin to form and the edges look set. Flip and cook another 1–2 minutes until golden brown and cooked through.
Top with extra apples, cinnamon, Greek yogurt, nut butter, or a drizzle of maple syrup. 🍁

Estimated nutrition:
If the recipe is divided into 2 servings:
≈ 350 calories
💪 23 g protein
🍎 58 g carbohydrate
🥑 4 g fat
🌾 7 g fiber

The entire batch provides approximately 700 calories and 46 g of protein.

Nutrition is an estimate and will vary depending on the milk, flour, and protein powder used. Toppings are not included.

Save this one for your next cozy fall breakfast. 🤎🍂

09/23/2026

🍂 Fall grocery staples, dietitian edition 🍎

A nourishing fall grocery haul doesn’t have to be complicated. I like to focus on foods that are versatile, satisfying, and easy to mix and match throughout the week.

Think:
🍎 seasonal produce like apples, squash, sweet potatoes & Brussels sprouts
🍗 protein sources like chicken, salmon, eggs, beans & lentils
🥣 whole grains like oats, quinoa & brown rice
🥛 Greek yogurt, cottage cheese & other calcium-rich options
🥑 healthy fats like olive oil, avocado, nuts & seeds
🍲 pantry staples for easy soups, chili & cozy weeknight meals
🎃 and of course, a few seasonal favorites like pumpkin, cranberries & maple

My biggest reminder this time of year: nutrition doesn’t have to be all-or-nothing. Build meals around nourishing foods most of the time, and leave room for the foods that make fall feel like fall too. 🤎

What’s one fall staple that’s always in your grocery cart?

09/21/2026

✨ A little Monday reminder: You don't have to have a perfect week to make progress.

You might miss a workout.
You might eat out.
You might have a busy day.
You might not drink as much water as you planned.

That doesn't mean you've failed. 💛

Healthy habits aren't about getting everything right—they're about continuing to show up, even when life doesn't go according to plan.

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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