Bodybuilding Meatloaf

10 Pieces161 cals

Ma, the protein MEATLOAF! This Bodybuilding Meatloaf recipe is great for a healthy meal prep dinner, packed with flavor, and easy to make with simple ingredients.

Start this one by adding in 1 1/2 pounds of lean ground beef or turkey into your mixing bowl followed by 1 large whole egg, 1 large egg white, 1/4 teaspoon of salt, 1 cup of whole wheat bread crumbs, 2 tablespoons of basil, 2 tablespoons of parsley, and 3 tablespoons of parmesan cheese.

Mix all of those ingredients together until everything is incorporated. I like using my hand(s) to speed this step up.

Trying to meal prep this? Use the scale system in the recipe card below!

Meatloaf Vegetables

On a plate off to the side add 1/2 chopped up yellow onion, 3 cloves of garlic or 1 1/2 teaspoons of minced garlic, and 1 large chopped up green pepper.

If you don’t like these vegetables or want other/more vegetables then now is the time to chop those up too.

Continue by taking out a stovetop pan, turning your burner on medium heat, and adding in 1 tablespoon of olive oil.

Add in your chopped up vegetables once it heats up and cook them. Keep those moving around for 10 minutes or until they look done.

Pour your cooked vegetable mix into your meat mix and mix everything together around.

Take out a bread dish or dish big enough for your mix and pour your bodybuilding meatloaf mix into it. Flatten out the top.

Top your meatloaf with 8 ounces of tomato sauce and cook it on 350F/176C for around 45-60 minutes. Remember that if you’re doubling or tripling the recipe it’s going to take a bit longer to cook.

Make it by spicy by adding in a little chili sauce to your meat mix!

Wash this bodybuilding meatloaf down with a Bodybuilding Protein Shake!

Bodybuilding Meatloaf Recipe

Bodybuilding Meatloaf

This high protein Bodybuilding Meatloaf recipe is great for meal prep, packed with flavor, and easy to make with simple ingredients.
5 from 5 votes
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Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Course: Main Course
Cuisine: American
Keyword: bodybuilding, easy, healthy, meatloaf
Servings: 10 Pieces
Calories: 161kcal
Cost: $4.70
Course: Main Course
Cuisine: American
Keyword: bodybuilding, easy, healthy, meatloaf
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 10 Pieces
Calories: 161kcal
Cost: $4.70

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Ingredients

  • 1 ½ Pounds Ground Beef - 24 Ounces 93/7 Lean (or Ground Turkey)
  • 3 Cloves Garlic - or 1 ½ Teaspoons Minced Garlic
  • ½ Yellow Onion - Chopped
  • 1 Large Green Pepper - Chopped
  • 1 Cup Bread Crumbs - 90g Whole Wheat
  • 1 Large Whole Egg
  • 1 Large Egg White
  • 1 Tablespoon Olive Oil
  • ¼ Teaspoon Salt
  • 2 Tablespoons Basil
  • 2 Tablespoons Parsley
  • 3 Tablespoons Parmesan & Romano Cheese - 15g Grated
  • 8 Ounces Tomato Sauce - No Salt Added

Instructions

  • Chop up your Yellow Onion and Green Pepper
  • Take out a large stovetop pan and turn your burner on Medium Heat
  • Add your Olive Oil into your pan and let it heat up
  • Cook your Yellow Onion, Green Pepper, and Garlic in your pan until lightly browns
  • Mix those and the rest of your ingredients together aside from your Tomato Sauce in a large bowl
  • Put your mix into a bread dish
  • Add your Tomato Sauce on top
  • Bake on 350F/176C for 45-60 minutes

Video

Notes

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

Nutrition

Calories: 161kcal | Carbohydrates: 8.9g | Protein: 16.7g | Fat: 6.5g | Saturated Fat: 2.4g | Sodium: 268.1mg | Fiber: 1.5g | Sugar: 2.1g

21 Comments

  1. Luna Regina on December 28, 2020 at 8:14 pm

    5 stars
    Healthy and straight to the point. Love it!

  2. kaylaw on November 19, 2020 at 11:21 pm

    5 stars
    Loved it. I ended up using 1 lb of 93% lean turkey and 1 lb 90% lean beef and it turned out fantastic! Boyfriend approved too! Definitely going to be a staple in this house! 🙂

  3. chris on September 23, 2018 at 12:00 am

    just the greatest keep it up

  4. Chris on November 14, 2015 at 12:00 am

    D: Just realized you have an error in the recipe: You state TABLESPOONS of Parmesan cheese, but your weight states 15g, which is equivalent to 3 TEASPOONS.

    • Chris on November 14, 2015 at 12:00 am

      OR…I’m an idiot….just got out of the gym & my blood sugar is low

  5. Jerry on October 28, 2015 at 12:00 am

    What is the serving size?

  6. Eric on February 11, 2015 at 12:00 am

    Hey man just wanted to drop by and say I just found your recipes on YouTube and have been trying almost everyone I come across and I’m spreading the word because this is some GOOD food!!! Just made the meat loaf and it was Amazing bro !

    Keep it up in the kitchen!

    Eric

    • Derek Howes on February 12, 2015 at 12:00 am

      Thank you so much Eric! Much love!

  7. Kandis on June 30, 2014 at 12:00 am

    Fantastic!!!

    Made it with kangaroo mince and its just delicious.

  8. Cindy on March 3, 2014 at 12:00 am

    Great recipe! Made it today and my family loved it! My husband was surprised after I told him it is a bodybuilding recipe;) This meatloaf is going to be part of my diet for sure 🙂

    • Derek Howes on March 4, 2014 at 12:00 am

      Thank you Cindy! I’m so happy to hear that your family loved it 🙂

  9. Jeff on February 26, 2014 at 12:00 am

    Thanks for this recipe! I doubled the recipe and divided it into portions for an entire week.

  10. Carlos Martinez on December 28, 2013 at 12:00 am

    Wow, this is pretty solid actually. I didnt have green peppers or parsley on hand but had everything else. Since I also didnt have a clean bread baking pan I put it in a casserole dish and it came out looking like Chicago style Stuffed pizza.

    seriously though, Ill be making this so much more often now.

  11. Steve on July 9, 2013 at 12:00 am

    Could you post the nutrition info for the turkey version of this recipe too?

    • Derek Howes on July 11, 2013 at 12:00 am

      It would depend on how lean the ground turkey you’re using is but it would be fairly close to the same values (if using the same leanness in turkey)

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