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.

06/01/2026

Traveling season is here! ✈️☀️

Whether you're heading on vacation, attending summer events, or simply dining out more often, you don't have to choose between enjoying yourself and staying on track with your health goals.

A few simple strategies can help:
✔️ Prioritize protein at meals
✔️ Add fruits and vegetables when possible
✔️ Stay hydrated
✔️ Be mindful of extras like sauces and sugary drinks
✔️ Check menus ahead of time
✔️ Focus on balance, not perfection

Remember, healthy eating isn't about making every meal "perfect." It's about making choices that support your goals most of the time while still enjoying the experiences that matter to you.

One vacation, weekend trip, or restaurant meal won't undo your progress. Consistency over time is what makes the biggest difference.

What's your favorite healthy dining-out tip? Share it below! 👇

04/26/2026

Bright, zesty, and packed with protein—aka the perfect grab-and-go breakfast or snack 💛

Soft, fluffy, and made with simple ingredients like cottage cheese + protein powder, these muffins are a high-protein twist on a classic you already love.

How to Make
1. Preheat the oven to 325ºF and line a standard muffin pan with 12 silicone or parchment liners.
2. Place the cottage cheese, eggs, and sweetener in a blender and blend until smooth.
3. Add the almond flour, protein powder, baking powder, and salt, and blend again. Then add the lemon zest and lemon juice and blend until everything is incorporated.
4. If the batter is overly thick, add more liquid 1 tablespoon at a time until it is a thick but pourable batter. Stir in the poppyseeds.
5. Divide the batter between the muffin cups, filling almost all the way to the top. Bake 25 to 30 minutes, until the tops are puffed and just firm to the touch.
6. Remove and let cool in the pan. But make sure to get them out of the silicone liners soon after they are cool to the touch (they tend to start sticking again as they cool off).

Nutrition Information (1 Muffin)
148 Calories | 5 g Carbs | 12 g Protein | 10 g Fat | 2 g Fiber

04/24/2026

Rest isn’t a break from progress… it is part of the plan 💭

If you’re constantly feeling tired, sore, or stuck in a plateau—your body might be asking for more recovery, not more intensity. Muscle is built, hormones are regulated, and energy is restored when you give your body time to recover.

The goal isn’t to do more—it’s to recover smarter so you can show up stronger 💪✨

Save this as your reminder to slow down when needed 🤍

04/24/2026

Our little tiny is growing up too fast!

04/22/2026

Alcohol doesn’t have to be “off limits”… but it does impact your nutrition and fitness goals more than most people realize.

Here’s what’s happening behind the scenes 👇

When you drink, your body shifts gears to break down alcohol first—meaning fat loss, recovery, and performance all take a temporary hit. Add in disrupted sleep, extra calories, and increased cravings, and it can make consistency a lot harder.

That said, this isn’t about cutting alcohol out completely. It’s about making informed choices that align with your goals.

Tips to stay on track while still enjoying a drink:
✔️ Be mindful of frequency + portions
✔️ Alternate drinks with water to stay hydrated
✔️ Avoid drinking on an empty stomach (pair with protein + carbs)
✔️ Plan ahead—especially around workouts or events
✔️ Prioritize sleep + recovery the next day

You can enjoy your life and make progress—it just comes down to balance.

Save this for later & share with someone who needs this reminder 🤍

04/20/2026

Grilled Shrimp Tacos with Peach Salsa 🍤🍑🌮
Sweet, savory, fresh, and packed with protein—your new go-to summer taco night 🔥

These tacos are light, flavorful, and come together in under 40 minutes. The juicy peach salsa + smoky grilled shrimp = unreal combo.

How to Make - Makes 4 Servings
1. If using wooden skewers, soak the skewers in water for at least 20 minutes and up to 1 hour to prevent them from burning. (You can skip the sticks and use an outdoor grill basket or an indoor grill pan).
2. For the onions: In a small bowl, combine the onion, juice from 1 1/2 limes, and a large pinch of salt. Toss to combine and let the mixture pickle while you prepare the other ingredients, stirring occasionally.
3. For the salsa: In another small bowl, combine the peach, avocado, cilantro, 1/4 teaspoon chili powder, and the juice from the remaining lime half. Sprinkle generously with salt and toss to combine. Make sure it's well-seasoned, then set aside.
4. Preheat the grill, a grill basket or a grill pan to medium-high heat and spray with oil.
5. Pat the shrimp dry and spray with oil. Season with 1 teaspoon tajin, 1/4 teaspoon kosher salt and cayenne pepper. Thread the shrimp onto doubled skewers (if using), leaving enough room to hold onto the end to flip them.
6. Add the shrimp to the prepared grill and grill for 2 to 3 minutes per side, until the shrimp are pink and firm. Transfer the shrimp to a plate to cool while you char the tortillas on the grill, about 1 minute per side until slightly charred.
7. To assemble, remove the shrimp from the skewers and divide equally among the tortillas. Top with a heaping spoonful of salsa, a few pickled onions, and serve, with lime wedges and extra pickled onions on the side.

Nutrition Information for 2 Tacos
296 Calories | 41 g Carbs | 27 g Protein | 7 g Fat | 5 g Fiber

04/19/2026

Healthy eating doesn’t have to be complicated—or time-consuming 👏

Here are 5 Trader Joe’s meals under 5 ingredients that make eating well feel effortless:

🥗 High-Protein Mediterranean Bowl
🥚 Southwest Egg White Scramble Wrap
🍣 Soyaki Air Fryer Salmon + Veggies
🥣 Greek Yogurt + Nut Butter Bowl

(and more easy combos for busy days!)

Each of these meals is:
✔ High in protein
✔ Quick to throw together
✔ Made with minimal ingredients
✔ Actually satisfying (not bland or boring 🙌)

💡 The goal isn’t perfection—it’s simplicity that helps you stay consistent. When healthy eating is easy, you’re way more likely to stick with it long-term.

Save this for your next Trader Joe’s run 🛒🤍

Which one are you trying first?!

04/17/2026

If your workouts aren’t giving you the results you want, it might not be about doing more… it might be about doing things differently 👇

The most effective workouts come down to a few key things:
✔ Going in with a plan (not guessing)
✔ Challenging your body over time (progressive overload)
✔ Focusing on form and control
✔ Prioritizing rest + recovery
✔ Fueling your body properly

Because here’s the truth—
💡 More isn’t always better. Better is better.

You don’t need to spend hours in the gym to see progress. You just need to make the time you do spend more intentional.

Next time you work out, ask yourself:
“Am I just moving… or am I training with purpose?”

That shift changes everything 💪

04/15/2026

Carrot cake… for breakfast? Say less 😍

These carrot cake overnight oats are the perfect mix of cozy + nourishing—packed with fiber, protein, and all those warm spices you love 🤍

Instructions - Makes 2 Servings
1. Combine dry ingredients in medium container with a cover.
2. Add the wet ingredients and mix again.
3. Cover and transfer the container to the refrigerator. Let sit for at least 2 hours or overnight.
*For an extra protein boost add 1-2 scoops of vanilla protein powder!

Nutrition Information
340 kcals | 70 g CHO | 8 g Protein | 4 g Fat | 9 g Fiber

04/13/2026

Portion control doesn’t have to mean tracking every calorie or measuring every gram.

If you’ve ever felt overwhelmed by logging your food—this is your sign to simplify 👇

Using your hand as a guide is an easy, realistic way to build balanced meals:
✔ Palm = protein
✔ Cupped hand = carbs
✔ Thumb = fats
✔ Veggies = fill your plate

You can also use the plate method as a quick visual at any meal:
🥦 ½ your plate = veggies
🥩 ¼ = protein
🍚 ¼ = carbs

fats added in

This works because your hand is proportional to your body—and the plate method helps you see balance at a glance.

💡 And the best part?
No apps. No food scale. No stress.

Just a simple way to eat in a way that supports your goals while still living your life.

Save this for later & share with someone who needs a simpler approach 🤍

Address

6313 Sunnybrook Road
Flourtown, PA

Website

http://Leahfiguccionutrition.com/

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