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Meatloaf

A familiar favorite

Meatloaf

Meatloaf with gravy as usual.

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Serving 1 serving
Calories 450
Protein 28g
Fiber 2g
Typical estimate; recipes and portions vary.

Make it work for you

Regular or Better

Same food. You choose the version.

01

Regular

Meatloaf with gravy as usual.

02

Better

Same meatloaf — solid protein; moderate mashed potatoes/gravy.

More options (protein, portion, fiber)
01

More protein

Keep the meatloaf portion.

02

Smaller portion

Moderate sides.

Better = same dish, one useful change — not a different meal.

Cooking at home

Full recipe — Regular or Better

Same dish. Pick your version. Scale the servings.

Servings

Makes about 2 servings. Scale ingredients up or down for 1–4+.

Ingredient amounts are written for the base recipe. For more or fewer servings, multiply or divide roughly — cooking is not lab-perfect.

Regular

Meatloaf with gravy as usual.

Better

Same meatloaf — solid protein; moderate mashed potatoes/gravy.

Ingredients

  • 600 g Ground beef 80/20
  • 1 cup Panko breadcrumbs
  • 2 Large egg
  • 1 Red onion raw
  • 0.5 cup Enchilada sauce red

Instructions

  1. Mix beef, breadcrumbs, egg, and diced onion until just combined.
  2. Shape into a loaf in a baking pan.
  3. Spread sauce over the top.
  4. Bake until cooked through.
  5. Rest for a few minutes before slicing.

Better steps keep the same dish — one useful change, not a different recipe.

Eating out

Order the food you came for.

Restaurant recipes vary. Start with the dish you want and use the same practical paths without overcomplicating the order.

Sources & review

Know where the information came from.

Last reviewed
August 15, 2026
Nutrition source
Typical meatloaf with gravy estimate; recipes and portions vary

General food information only; not a substitute for personalized medical advice.