Blog, Nutrition Blog, Recipes



Main, Lunch, Dinner

Prep Time

15 min

Cook Time

45-60 min







  • 1 Tbsp. Olive Oil
  • 1 Green Bell Pepper, Diced
  • ½ Cup Yellow Onion, Diced
  • 1 Garlic Clove, Minced
  • 1 pound of Raw Extra Lean Ground Beef (or you can use ground chicken or turkey as instead)
  • 1 Cup of Whole Wheat Bread Crumbs or Old Fashioned Rolled Oats
  • 2 Eggs
  • 2 Tsp. Worcestershire Sauce
  • 1 Cup Grated Carrots
  • 1 Cup Grated Zucchini
  • Salt and Pepper to Taste
  • ¼ Cup Reduced Sugar Ketchup or Low Sodium Tomato Sauce



Preheat oven to 400 degrees F and spray a loaf pan or square glass baking dish with cooking spray. Using a large non-stick frying pan sauté the bell pepper and onion with the oil over medium heat for about 5-10 minutes until the onion becomes transparent. Then add in the garlic and stir for another 60 seconds. Turn the heat off and set aside. Then, in a large mixing bowl, combine the beef, bread crumbs, eggs, Worcestershire sauce, ketchup, zucchini, carrots, and salt and pepper. Add in the onions and peppers. Mix well using your hands. Once mixed, place the meat mixture into the loaf pan, smoothing it out so that it’s fully pressed in. Bake in the oven for about 40-45 minutes or until the internal temperature is at 160 degrees F. For the last 5 minutes, take the loaf out of the oven and brush with more ketchup. Return to the oven for another 5 minutes. Once ready, slice into 6 slices and serve while hot!


300 Cal

Enjoy 1/6th of entire recipe + serve with 1 serving Mashed Sweet Potatoes 

297 Calories, 28.8g Carbs, 21.8g Protein, 10g Fat, 563mg Sodium, 4.8g Fiber, 8.3g Sugar

400 Cal

+ Serve yourself 1 Cup of Cooked Green Peas

414 Calories, 49.8g Carbs, 29.7g Protein, 106g Fat, 571mg Sodium, 12.2g Fiber, 16.5g Sugar

500 Cal

+ Enjoy the above portions + serve yourself 1/2 an extra serving of the meatloaf.

527 Calories, 58g Carbs, 39.9g Protein, 14.5g Fat, 841mg Sodium, 13.6g Fiber, 18.7g Sugar


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