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What's in store for today:
- This Teriyaki Bacon Smashburger tastes like cheating...
- New Legendary Protein Mac & Cheese w/ BONKERS protein
- My Full Day of Weight Loss Eating - February 2026 Edition
Hey friend,
I am late getting this newsletter out today, but better late than never!
I had the pleasure of being a guest on Colton Grundlock's podcast today, Unbound, which should be releasing this coming Monday February 23rd đđ»
You can check that out Monday on Spotify here.
We had an amazing 90 minute conversation about sustinable weight loss, common mistakes, and how we approach sustainable weight loss in a completely different way at Healthy & Whole.
I highly recommend checking out the episode and I'll post links again here next week!
That said, here's your Feel Good Friday đđ»
This Teriyaki Bacon Smashburger
Feels Like Cheating, But It's Not!
Single Serving Recipe Makes 1 Smashburger:
- 285 Calories Per 1 smashburger
- 52% Protein
- 16% Carbohydrate
- 36 Grams Protein
- 11 Grams Net Carbohydrate
- Keto Hamburger Bun (I used Lewis Keto Hawaiian Burger Buns)
- 3 Oz. 96% Extra Lean Ground Beef (I used Great Value)
- 1 Slice Fat Free Singles American Cheese (I used Great Value)
- 1 Slice Bacon (I used Hormel Naturals Original Uncured Bacon)
- 1 tablespoon Teriyaki Sauce (I used Kinders Teriyaki Sauce)
1. Heat your griddle to between 300 to 350 degrees, spray it lightly with avocado oil cooking spray, and put slice of bacon on your griddle to cook.
2. Roll 3 ounces of 96% lean ground beef into a ball so and set it aside.
3. Before adding the meat to the griddle I recommend dry toasting your buns, so place your buns onto the hot griddle to toast one side of the top and bottom to your liking, then flip and toast the other side of them, then take of the griddle and set them aside. This happens pretty quickly so pay attention and don't walk away or they may burn.
4. Next, place your 3 oz. ball of lean ground beef onto the hot griddle and use a burger press with either parchment paper or a silicone pressing pad to smash the burger down into a thin burger patty about 25% larger in diameter than your burger bun. The parchment paper or silicone pad between the burger press and the meat helps to keep the patty from sticking to the burger press and coming apart when you lift the press. The burger will shrink a little it cooks.
5. Salt the top side of the patty to taste and cook for 2-3 minutes then flip the patty and cook for another 1-2 minutes or until done to your liking. When the patty almost done put one slice of fat free American cheese singles on top of one of your burger patty for about 15-20 seconds to start melting.
6. Now it's time to plate the burger. I like to add my smashburger and melted cheese first, then tear the slice of cooked bacon in half and put it on top of the cheese, then drizzle the teriyaki sauce on top of everything before I add the top bun.
7. That's it! Enjoy!
New Legendary Protein Mac & Cheese
W/ INSANE Protein
Legendary Foods just came out SWINGING with their new Protein Pasta Mac & Cheese Cups!
I've seen a few companies coming out with similar products lately such as Goodles Mac & Cheese, but NONE of them even come close to the protein content in this product.
These mac & cheese cups have a whopping 47 grams of protein and only 290 calories per cup, which means they are about 64% protein overall.
Which is pretty dang incredible if they taste half as good as they look and as the nutrition label looks.
I haven't tried them personally, but they were just brough to my attention by a client, and I LOVE the Legendary Foods Protein Pastries and Popped Chips, so I have a high level of confidence that these should be pretty good.
I see there is a coupon for a discount right now on Amazon if you can grab them before they sell out again.
I'll order some and report back if you don't beat me to it.
My Weight Loss Day Of
February 2026 Edition
I'm on a little cut to slim down as we head into the warmer months!
That means my day to day eating is dialed in to get "shredded" đ
But all that really means is I am eating fully in alignment with what we teach our clients to lose weight at Healthy & Whole.
So, here's a breakdown of what a typical day of eating looks like for me, and many of our clients when it comes to "sustainable weight loss eating"...
Breakfast - Hydration Cocktail, Coffee w/ Premiere Protein
Approximately 45-50 Calories, 8 Grams Protein
I start my day with a hydration cocktail, which is 40 oz. of water in my Owala Freesip Water Bottle, with 1/2 teaspoon pink Himalayan Salt, 1/8 teaspoon potassium powder, and a packet of fruit punch water flavoring.
Essentially a home made version of the LMNT hydration product.
I typically skip breakfast and just have a couple cups of coffee with a dash of Premiere Protein Chocolate Peanut Butter Protein Shake for creamer and a couple packets of Splenda for added sweetness.
I then more or less fast until lunch time having only low or no calorie beverages until then.
Lunch - Teriyaki Bacon Smashburger, 137 grams Homecut Fries, 5 oz. Simple Truth Protein Chicken Pieces
Approximately 583 Calories, 71 Grams Protein
I usually combine what WOULD have been my breakfast and morning snack portions into a bigger lunch.
Lately that has been this amazing combo including the Teriyaki Bacon Smashburger recipe I shared above, about 137 grams of home cut fries made in the airfryer, and 5 oz. of Simple Truth Protein Chicken Tenders.
Afternoon Protein Snack - Chocolate Peanut Butter Pure Protein Bar
Approximately 200 calories, 20 Grams Protein
Afternoon snacks are usually a Pure Protein Bar or Legendary Protein Pastry, which are my favorite convenient protein snacks at the moment.
Dinner - 3 x Lean Beef Tacos w/ Taco Bell Taco Sauce
Approximately 382 Calories, 34 Grams Protein
My favorite dinner lately has been 3 hardshell lean beef tacos using 5 oz. 96% Lean Ground Beef w/ taco seasoning, shredded lettuce, 3 Kroger brand hard taco shells, sauteed onions and poblano peppers, and I top it with Taco Bell Fire Sauce.
Bedtime Snack - Ghost Cinnamon Toast Crunch Protein Cereal w/ Kroger Carbmaster Fat Free Vanilla Milk
Approximately 332 Calories, 37 Grams Protein
My post dinner / bedtime snack of choice this week has been 2 cups of Ghost Cinnamon Toast Crunch Protein Cereal with 8oz. Kroger Carbmaster Fat Free Vanilla Milk.
It's the PERFECT combo, and the macros are LEGIT.
Daily Totals: 1542 Calories, 170 Grams Protein
And there you have it. My perfect weight loss focused day of eating right now. Tastes absolutely amazing, fits my schedule, and comes in at about 44% protein overall.
And I'll get shredded if I stick to this protocol for long enough while hitting 8k steps and 3 workouts a week.
Can't beat that!
Client Win Of The Week:
When you look at Anna's before and after photos, you might think, "Wow, she crushed it!"
But what these pictures don't show you is the battle Anna fought in her own mind to get here.
The doubt. The urge to quit. The coaching calls where she needed to be talked off the ledge.
Here's what I LOVE about Anna:
Anna reached a turning point where she stopped trying to be perfect and started trying to just keep growing. And that shift changed everything.
Anna's two breakthrough realizations:
1) This is not a pass or fail journeyâit's a process of learning and growth.
Anna used to beat herself up for any perceived failure until she gave in and gave up. Now she realizes the only real failure is giving up on herself. She measures success not by the scale, but by her ability to keep showing up and growingâeven on the impossible days.
2) She can't do this alone and she's better with support.
By her own admission, Anna will tell you straight up: if she was doing this on her own, she would have quit a long time ago.
But because she has coaches to guide her and a community of imperfect humans doing this right alongside her, she's able to keep goingânot on her own strength alone, but on the combined strength of her grit plus her team.
The lesson?
Leaning on others for guidance and support isn't weakness. It's wisdom. It IS strength.
66 pounds down, confidence building, and no turning back.
Anna, you are the hero of your story, and we're proud to guide you every step of the way! đ
A Quote To Finish Your Week Strong
âStay afraid, but do it anyway. Whatâs important is the action. You donât have to wait to be confident. Just do it and eventually the confidence will follow.â - Carrie Fisher
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
