L. Figuccio

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.

Celebrating cousin Natalie’s big #2 Birthday in the best way! We love you!
06/20/2026

Celebrating cousin Natalie’s big #2 Birthday in the best way! We love you!

🍓 Strawberry Cheesecake Protein Dip 🍓Looking for a high-protein snack that tastes like dessert? This Strawberry Cheeseca...
06/20/2026

🍓 Strawberry Cheesecake Protein Dip 🍓

Looking for a high-protein snack that tastes like dessert? This Strawberry Cheesecake Protein Dip is creamy, sweet, and packed with nearly 60g of protein in the whole batch!

✨ Ingredients:
• 1 cup non-fat plain Greek yogurt
• ½ cup low-fat cottage cheese
• ¼ cup vanilla Orgain protein powder
• ¼ cup sugar-free strawberry preserves
• 3 tbsp maple syrup

✨ Directions:

Blend the cottage cheese until smooth.
Mix together the Greek yogurt, cottage cheese, protein powder, strawberry preserves, and maple syrup until well combined.
Chill for 30 minutes for the best cheesecake-like flavor and texture.
Serve with strawberries, apple slices, graham crackers, pretzels, or enjoy by the spoonful!

💪 Nutrition (entire recipe):
566 calories
58g protein
87g carbohydrates
6g fat

👉 Divide into 4 servings for approximately:
142 calories | 14.5g protein | 22g carbs | 1.5g fat

Save this recipe for your next snack craving and let me know what you'd dip into it!

☀️ Summer brings longer days, vacations, family activities, and a lot more schedule changes—but that doesn't mean your h...
06/18/2026

☀️ Summer brings longer days, vacations, family activities, and a lot more schedule changes—but that doesn't mean your health goals have to take a back seat.

Instead of aiming for perfection, focus on maintaining a few key habits:
✔️ Prioritize protein
✔️ Stay hydrated
✔️ Keep moving in ways you enjoy
✔️ Plan ahead when possible
✔️ Give yourself flexibility for special occasions

Remember, progress isn't made by having a perfect week. It's built through consistent choices over time—even when life gets busy.

What's your biggest challenge for staying on track during the summer months? ⬇️

🍔 SAVE THIS: Your Guide to Ordering Fast FoodEating out is a normal part of life—and it doesn't mean you have to start o...
06/16/2026

🍔 SAVE THIS: Your Guide to Ordering Fast Food

Eating out is a normal part of life—and it doesn't mean you have to start over on your health goals.

When choosing fast food, focus on a few simple habits:
✔️ Prioritize protein
✔️ Add fruits and vegetables when possible
✔️ Look for fiber-rich options
✔️ Be mindful of sauces, dressings, and sugary drinks

Whether you're grabbing breakfast from Starbucks, lunch from Chipotle, or dinner from Chick-fil-A, there are plenty of balanced options that can help keep you satisfied and energized.

Remember: consistency matters more than perfection. One meal won't make or break your progress.

📌 Save this guide for the next time you're eating on the go!

What's your favorite fast-food order? Let me know below ⬇️

🍕 Zucchini Pizza Bites 🍕Looking for a fun way to enjoy pizza night while adding more vegetables to your plate? These Zuc...
06/13/2026

🍕 Zucchini Pizza Bites 🍕

Looking for a fun way to enjoy pizza night while adding more vegetables to your plate? These Zucchini Pizza Bites are the perfect solution! They're cheesy, flavorful, easy to make, and make a great appetizer, snack, or light meal. Plus, they're naturally lower in carbs than traditional pizza crust.

✨ How to make them:
• Slice zucchini into rounds and lightly season with salt and pepper.
• Broil or grill for 2 minutes per side.
• Top with marinara sauce, mozzarella cheese, and mini pepperoni (optional).
• Broil for 1-3 more minutes until the cheese is melted and bubbly.
• Finish with Italian seasoning and enjoy!

Nutrition Information (per 5 bites):
85 kcals | 6 g Protein | 3 g Carbs | 5 g Fat | 1 g Fiber

Before you reach for takeout, try one of these easy meal prep ideas! 💼🥗Having a few grab-and-go options ready for the wo...
06/11/2026

Before you reach for takeout, try one of these easy meal prep ideas! 💼🥗

Having a few grab-and-go options ready for the workweek can save time, reduce stress, and help you stay on track with your nutrition goals.

✨ This week's meal prep lineup:
🥗 Mason Jar Salad – packed with veggies, fiber, and protein
🦃 Turkey Roll-Ups – a simple, high-protein lunch or snack
🍑 Peaches & Cream Overnight Oats – prep ahead for an easy breakfast
🐟 Tuna Bento Box – balanced with protein, healthy fats, and crunchy sides

My favorite meal prep tip? Keep it simple. Choose a protein, add a fruit or vegetable, include a source of fiber, and don't forget healthy fats for staying power.

Remember: meal prep doesn't have to mean eating the same thing every day or spending hours in the kitchen. Even prepping a few ingredients ahead of time can make healthy choices easier during a busy week.

Which one would you pack for lunch? ⬇️

Happy Monday! 🌟A healthy lifestyle isn't built by one workout, one salad, or one perfect week. It's built through the sm...
06/08/2026

Happy Monday! 🌟

A healthy lifestyle isn't built by one workout, one salad, or one perfect week. It's built through the small choices you make day after day. Every nutritious meal, every walk, every glass of water, and every act of self-care adds up over time.

This week, focus on progress—not perfection. Choose one healthy habit you can stay consistent with and let that be your win.

💚 Small steps still move you forward.
💚 Consistency beats perfection.
💚 Your future self will thank you.

What's one healthy habit you're focusing on this week? ⬇️

🥑🥚 AVOCADO EGG SALAD 🥚🥑Looking for a quick, high-protein lunch that comes together in minutes? This Avocado Egg Salad is...
06/07/2026

🥑🥚 AVOCADO EGG SALAD 🥚🥑

Looking for a quick, high-protein lunch that comes together in minutes? This Avocado Egg Salad is creamy, flavorful, and packed with healthy fats and protein to keep you satisfied all afternoon!

How to Make It - Makes 2 Servings
1. Boil the eggs for 9-11 minutes depending on how cooked you prefer them. Once boiled, rinse under cold water and place in an ice bath to stop them from cooking
2. While the eggs are cooking, in a large bowl add the yogurt, mustard, parsley, lemon juice, with a good pinch of salt and black pepper and stir together
3. Slice the avocado in half, roughly chop it while its still in it's skin then scoop out the flesh with a spoon and add it to the bowl. Roughly mash with a fork then crumble in the feta cheese
4. Peel the eggs and roughly chop them up with a fork and add them to the bowl
5. Stir everything together, taste for seasoning and add another squeeze of lemon if preferred.
6. Serve up your delicious avocado egg salad with sourdough toast, pita wrap, lettuce cups or crackers and enjoy!

Nutrition (per serving, recipe makes 2 servings):
352 Calories | 11 g Carbs | 18 g Protein | 28 g Fat | 7 g Fiber

Busy weeks happen, but that doesn't mean healthy eating has to fall apart. ⏰💚One of the biggest nutrition myths is that ...
06/06/2026

Busy weeks happen, but that doesn't mean healthy eating has to fall apart. ⏰💚

One of the biggest nutrition myths is that every meal needs to be homemade, elaborate, or Instagram-worthy.

In reality, consistency often comes from keeping things simple.

My favorite time-saving meal hacks:
✔️ Keep easy protein options on hand
✔️ Use frozen fruits and vegetables
✔️ Buy pre-cut produce when it fits your budget
✔️ Cook extra portions for leftovers
✔️ Plan a few meals before the week begins
✔️ Build simple meals instead of relying on recipes

Remember: a balanced meal can be as simple as protein + carbs + fruits or vegetables.

The goal isn't perfection—it's making nutritious choices easier, even on your busiest days.

What's your favorite meal-prep or time-saving kitchen hack? 👇

Happy Friday! ☀️A quick reminder as we head into the weekend: you don't need to earn your food, and you don't need to "m...
06/05/2026

Happy Friday! ☀️

A quick reminder as we head into the weekend: you don't need to earn your food, and you don't need to "make up" for enjoying a meal out.

Progress comes from what you do consistently—not from one meal, one day, or even one weekend.

Enjoy yourself, make memories, and get back to your routine when you're ready. 💚

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Flourtown, PA

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