Healthy MEATLOAF Parmesan Recipe (Meal Prep)

Healthy Meatloaf Parmesan Recipe
Written by The Protein Chef

It’s time to take your meatloaf game to another level! This Healthy Meatloaf Parmesan is packed with protein, delicious, and super easy to prep!

Here is the recipe:

  • 1 Pound (16 Ounces) Lean Ground Beef or Turkey
  • 1 Cup (80g) Rolled Oats
  • 2 Large Eggs (or 4 Large Egg Whites)
  • 1 Teaspoon Italian Seasoning
  • 1/2 Cup (60g) Shredded Parmesan Cheese
  • 1/2 Cup (122g) Pasta or Pizza Sauce

Calories in the WHOLE recipe:

  • Calories: 1125
  • Fat: 45g
  • Saturated Fat: 19g
  • Sodium: 1390mg
  • Carbs: 49g
  • Fiber: 6g
  • Sugar: 7g
  • Protein: 131g

Calories in each piece (if you cut 10):

  • Calories: 112
  • Fat: 4.5g
  • Saturated Fat: 1.9g
  • Sodium: 139mg
  • Carbs: 4.9g
  • Fiber: .6g
  • Sugar: .7g
  • Protein: 13.1g

How to make:

  1. Add all of your ingredients into a bowl aside from half of your Parmesan Cheese and Sauce
  2. Mix everything together
  3. Take out a pan for your meatloaf and coat it with some non-stick cooking spray
  4. Evenly distribute your other half of Parmesan Cheese and Sauce on top
  5. Bake on 375F/190C for 25-30 minutes


  • Top it with some grated parmesan cheese!
  • Add in whatever you want to it to change the flavor or spice it up!

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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