Macro Friendly Meatloaf

You’re going to read this and think, “I can’t eat this on my diet!”  

Actually, you can! You can eat anything you want, as long as you stick to your calorie deficit!

I love meatloaf. It’s such a weird dish, but it’s so good! Honestly, I think it’s the sweet ketchup that does it for me!

I rarely make this because my family will not eat it! So, today, it’s already almost 2 o clock, and I haven’t eaten! For me, it’s the perfect time for this sort of “heavy” meal! I didn’t purposely wait to eat. I normally don’t eat breakfast. I’m not much for breakfast foods. If I do want breakfast, I want country fried steak with dripping over easy eggs on top of hash browns, and a butt load of country gravy! But since I don’t know how to make that, I usually just wait til lunch to eat. I guess I was doing too much today and let my entire morning get away from me.

I don’t classify myself in the group of Intermittent Fasters, but most days, I eat from 11am – 8pm.  Since I eat 2 meals a day with a couple of snacks, large portioned meals work for me. If I eat 3, then obviously, my meals cant be as heavy. I don’t freak out if I eat at 9am or 9pm, I guess that why I don’t classify myself in that category. I eat when I want. I just so happens to be that I usually eat later in the morning.

This whole meal is 537 calories  –  32p/40c/27f

Don’t let those numbers scare you!  Honestly, it is more balanced than most meals you’ll eat when you run out during your lunch break!

This meal is so easy to make! I only used enough ingredients to make 1 serving, so I don’t have to mess with adding, subtracting, or figuring out macros!


Meatloaf –
4.5oz 93/7 Ground Beef
10g grated Onions
10g grated Peppers
(I like to grate them over the dish I mix the meat in because it lets all the juices soak into the meat too!)
7g shredded Cheese (I used Kraft Triple Cheddar, but you can use any kind you want!)
6g Egg Whites
Salt & Pepper
228 Calories   28.2p/1.6c/11.3gf

Sauce –
9g Ketchup
4g Brown Sugar

Potatoes –
147g Red Potato (this is considered  1 serving size according to the nutritional label. I just dug through the bag until I found one closest to this weight, and it happened to be 143g)
1T Butter
1 Garlic Clove
1T Heavy Cream
Salt & Pepper
**I sprinkled some Lowery’s seasoning salt on top once I plated the potatoes
224 Calories   3.2p/28c/11f

Salad –
85g  Marketside Spring Mix + Spinach (Mine was organic, only because it was on sale and cheaper than the non-organic)
Kraft Italian Dressing

Preheat oven to 350*

Place thawed ground beef in dish. Mix in the peppers, onions, egg white, salt & pepper. Once mixed, place on a lined or sprayed baking sheet. Add cheese to the middle of the loaf, and fold the outer parts of the loaf over the cheese, encasing it.  Place in the oven for 30-45 min, depending on your oven

While the meatloaf is cooking, slice the potato and place into a pot with water. Boil until soft throughout.   Strain potato. In the same pot, place your butter in it. While it melts, grate your garlic clove and add it to the melting butter. Once its all melted, cook on low for 1-2 minutes, until you can smell the buttery garlic mixture. Pour in your heavy cream and mix. Add potatoes back to the pot and mash/mix potatoes to your liking.

When the Meatloaf is done cooking, spread the ketchup and brown sugar on top, then place back in the oven for just a few more minutes. It creates a glaze-like sauce 😊

For the salad, I just grabbed the mix and placed it in a bowl. I didn’t want the dressing from the salad to mix with the juice and ketchup from the meatloaf! Add any kind of dressing or toppings that you want!