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.

A little reminder for your Monday: anything worth having takes time — so don’t rush your progress. Keep showing up 🤍
10/27/2025

A little reminder for your Monday: anything worth having takes time — so don’t rush your progress. Keep showing up 🤍

🎃 Pumpkin Butter Stuffed French Toast Bites 🍞✨�Cozy, high-protein, and packed with fiber — this fall breakfast feels ind...
10/26/2025

🎃 Pumpkin Butter Stuffed French Toast Bites 🍞✨�Cozy, high-protein, and packed with fiber — this fall breakfast feels indulgent but totally supports your goals 🙌

Made with ROYO Artisan Bread, pumpkin, almond butter, and all the cozy spices you love 🍂

Instructions - Makes 2 Servings
1. Mix together filling - pumpkin puree, almond butter, sugar free maple syrup, vanilla, and pumpkin spice together until smooth.
2. Make “sandwiches” by spreading filling on two bread slices, repeat twice.
3. Cut sandwiches into bite sized chunks and then place into glass meal prep containers or any small casserole dish (spray before with nonstick spray!).
4. Mix together milk, egg, and brown sugar until well combined and then pour evenly over bites.
5. Bake for 20 minutes at 400 F.
6. Top with greek yogurt or more sugar free maple syrup if you’d like & enjoy!

Nutrition Information:
373 Calories | 19 g Protein | 17 g Carbs | 14 g Fat | 10 g Fiber

Fall time is the best time 🍁
10/26/2025

Fall time is the best time 🍁

Let’s be honest — if weight loss feels harder than it should, it’s usually not just one thing… it’s a mix of small habit...
10/24/2025

Let’s be honest — if weight loss feels harder than it should, it’s usually not just one thing… it’s a mix of small habits adding up.

Here are some of the most common reasons I see people struggle to lose weight 👇

💧 Not hydrating enough
📱 Poor sleep habits
🍴 Too many meals out
🍫 Skipping meals or relying on snacks/protein bars
🥦 Low fiber intake
🍷 Forgetting about alcohol calories

The fix? Go back to basics.
✅ Prioritize real food
✅ Stay consistent
✅ Give your body time

💡 Save this post as a checklist to help you reset your routine this week!

Fall flavors, made easy 🍁✨Catalina Crunch, cozy granolas, Bloom, Olipop, creamy yogurts, protein bars, and fall-inspired...
10/21/2025

Fall flavors, made easy 🍁✨

Catalina Crunch, cozy granolas, Bloom, Olipop, creamy yogurts, protein bars, and fall-inspired creamers — the lineup we’re obsessed with right now 🙌

Zucchini bread… but make it breakfast. 💚These baked oats have all the cozy flavors of zucchini bread — soft, spiced, and...
10/18/2025

Zucchini bread… but make it breakfast. 💚

These baked oats have all the cozy flavors of zucchini bread — soft, spiced, and just sweet enough — with a boost of fiber and protein to keep you full and fueled.

Instructions - Makes 6 Servings
1. Preheat the oven to 375°F.
2. Spray an 8-inch square baking dish with cooking spray.
3. In a large bowl, mix together the oats, half the walnuts, baking powder, cinnamon, and salt.
4. Add in the milk, maple syrup, egg, coconut oil, vanilla and grated zucchini. Stir well to combine.
5. Carefully pour oatmeal mixture into the prepared baking dish.
6. Scatter the remaining walnuts across the top.
7. Bake for 40 minutes, until the top is nicely golden. Remove from the oven and let cool for a few minutes. Portion and serve. I like topping mine with peanut butter or almond butter and a splash of milk.

**For storage: store in the refrigerator in an airtight container for up to 4 days.

***To reheat: To reheat the whole baked oatmeal, cover with foil and reheat in a 350°F oven for about 20 minutes. For individual portions, set oven (or toaster oven) to 350°F and bake for 5-10 minutes or reheat in the microwave for 1 minute.

Nutrition Information:
270 Calories | 29 g Carbs | 6 g Protein | 15 g Fat |
5 g Fiber | 11 g Sugar

Perimenopause can feel like a mystery — your body changes, your energy shifts, and what used to work might not anymore.H...
10/15/2025

Perimenopause can feel like a mystery — your body changes, your energy shifts, and what used to work might not anymore.

Here’s the truth: nutrition and movement become even more powerful tools during this stage.
✨ Focus on:

High-quality protein at every meal

Complex carbs for steady energy

Staying active — especially strength training

Checking your vitamin D + calcium

Being mindful of alcohol

Considering a DEXA scan + collagen support

You can thrive through perimenopause — it just takes awareness, intention, and consistency. 💕

✨ Success isn’t the end, and failure isn’t the end either — what matters most is the courage to keep going.Let this Mond...
10/13/2025

✨ Success isn’t the end, and failure isn’t the end either — what matters most is the courage to keep going.

Let this Monday be your reminder to show up, learn, and keep moving forward. 💪

Fiber is one of the most underrated nutrients—yet it impacts nearly every part of your health. 🌱✨From digestion to blood...
10/08/2025

Fiber is one of the most underrated nutrients—yet it impacts nearly every part of your health. 🌱✨

From digestion to blood sugar balance to keeping you satisfied after meals, fiber is a key player in feeling your best.

Most people are falling short (averaging only ~15g/day when the goal is 25–38g). The good news? Small swaps add up. 💪

💡 Easy ways to add more fiber:
✔️ Choose whole grains over refined
✔️ Add beans/lentils to soups, salads, tacos
✔️ Snack on fruit, veggies, or nuts
✔️ Mix chia or flax into oats, yogurt, or smoothies

👉 Save this post for fiber-boosting inspo!
Which fiber-rich food is your go-to: beans, veggies, or oats? 👇

✨5 Meal Prep Breakfast Ideas to Make Your Mornings Easier✨Because busy mornings don’t mean skipping a nourishing start! ...
10/06/2025

✨5 Meal Prep Breakfast Ideas to Make Your Mornings Easier✨

Because busy mornings don’t mean skipping a nourishing start! 💪🍳

🥚 Cottage Cheese Egg Bites
🌯 Breakfast Burritos
🎃 Pumpkin Pie Overnight Oats
🍯 Collagen Baked Oats
🍓 Raspberry Chia Pudding Parfait

Save this post for your weekly meal prep inspo ✔️

Which one would you try first? 👇

🎃🥞 Pumpkin Protein Pancakes = the coziest fall breakfast that also packs a protein punch! 💪✨🍂Top with a drizzle of maple...
10/05/2025

🎃🥞 Pumpkin Protein Pancakes = the coziest fall breakfast that also packs a protein punch! 💪✨🍂

Top with a drizzle of maple syrup, a dollop of Greek yogurt, or even some crunchy pecans for extra fall vibes. 🍁

Instructions - Makes 2 Servings
1. Pop everything into the blender and blend until you have a pancake-like batter.
2. Heat a nonstick skillet over a medium heat. Lightly coat the pan with coconut oil or cooking spray and drop cup rounds of batter onto the pan. Cook until edges are bubbling and then flip and cook another two minutes or until edges are golden brown and pancakes are cooked though.
3. Top pancakes with any favorite toppings, such as chopped nuts and maple syrup.

Nutrition Information
250 Calories | 38 g Carbs | 13 g Protein | 5 g Fat | 5 g Fiber

👉 Save this recipe for your next breakfast!

Would you eat these for breakfast or as a post-workout snack? 👇

These Roasted Brussels Sprout Bowls with Creamy Honey Mustard are hearty, cozy, and filling. They’re packed with veggies...
10/05/2025

These Roasted Brussels Sprout Bowls with Creamy Honey Mustard are hearty, cozy, and filling. They’re packed with veggies and protein and perfect for dinner or a healthy meal-prep lunch. Serve with quinoa or another grain of choice, and top with crispy toasted pecans and dried cranberries.

Instructions - Makes 4 Servings
1.Pre-heat oven to 425 degrees F. Trim your brussels sprouts and then slice them in half. If you have extra large ones, they can be sliced in quarters. Peel sweet potato, if desired, and then dice into bite size pieces. 2. Add Brussels sprouts, sweet potato and chickpeas to a large sheet pan.
3. Spritz with olive oil and season with salt and pepper. Use your hands to mix everything together and make sure the veggies and chickpeas are completely coated with oil. Place in the oven and roast until veggies are fork tender and starting to brown, and chickpeas are golden and crispy, about 35-40 minutes.
4. Cook quinoa, or grain of choice, according to package directions and then set aside until ready to assemble bowls.
5. Assemble your bowls: Add a few big spoonfuls of quinoa to the bottom of your bowl and then top with the roasted veggies and chickpeas. Drizzle over desired amount of honey mustard dressing and then top with any other desired toppings (pecans, dried cranberries, avocado, hummus, fresh herbs, etc…) and enjoy!

Nutrition Information:
592 Calories | 79 g Carbs | 17 g Protein | 23 g Fat

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6313 Sunnybrook Road
Flourtown, PA

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