Bodybuilding MEATLOAF Recipe (Low Fat/High Protein)

Bodybuilding Meatloaf Recipe
Written by The Protein Chef

Ma…the MEATLOAF! Well her meatloaf probably wasn’t as healthy as my bodybuilding meatloaf recipe! One of the few recipes I could eat every day. Full of flavor, low in fat, and high in protein…you can’t really ask for much more! Delicious.

Here is the recipe:

  • 1 1/2 Pounds (24 Ounces) Lean Ground Beef or Lean Ground Turkey (I use 93/7 in the video)
  • 3 Garlic Cloves (1 1/2 Teaspoons Minced Garlic)
  • 1/2 Yellow Onion (Chopped)
  • 1 Large Green Pepper (Chopped)
  • 1 Cup (90g) Whole Wheat Bread Crumbs
  • 1 Large Whole Egg
  • 1 Large Egg White
  • 1 Tablespoon Olive Oil
  • 1/4 Teaspoon Salt
  • 2 Tablespoons Basil
  • 2 Tablespoons Parsley
  • 3 Tablespoons (15g) Parmesan & Romano Grated Cheese
  • 8 Ounces Tomato Sauce (No Salt Added)

Calories in the whole recipe:

  • Calories: 1609
  • Fat: 65g
  • Saturated Fat: 24g
  • Sodium: 2681mg
  • Carbs: 89g
  • Fiber: 15g
  • Sugar: 21g
  • Protein: 167g

Chop up your Yellow Onion and Green Pepper. Take out a large stove top pan, turn your burner on Medium Heat, put your 1 Tablespoon Olive Oil into your pan, and let it heat up. Cook your chopped Yellow Onion, Green Pepper, and Garlic in your pan until light brown. Mix all of your ingredients together (including what you just cooked in the pan) aside from the Tomato Sauce in a large bowl. Put your mix into a bread dish. Add your Tomato Sauce to the top. Bake on 350°F/176°C for 45:00-60:00. Enjoy!


  • If you want it spicy throw some sriracha into your meat mix!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


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