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Updated: Feb 16


Looking for a new low calorie, high protein meal prep staple? Despite how lean this recipe is, you would be surprised at how juicy and tender the meat is. This recipe makes 8 hearty slices of meatloaf... simply add a side and you're good for 8 low calorie meals!

Prep Time: 10 mins

Cook Time: 40 mins

Servings: 8 servings

Level: Intermediate

Ingredients (meatloaf):

  1. 2 lbs ground beef, 96% lean

  2. 1med onion, finely chopped

  3. 4 tbsp vegan mayo

  4. 3 garlic cloves, minced

  5. 3 Tbsp no sugar added Rays bbq sauce

  6. 3 Tbsp fresh parsley, finely chopped

  7. 0.75 cup Panko breadcrumbs

  8. 0.33 cup milk

  9. 1.5 tsp salt, or to taste

  10. 1.5 tsp Italian seasoning

  11. 0.25 tsp ground black pepper

  12. 0.5 tsp ground paprika

Ingredients (sauce):

  1. 0.75 cup no sugar added rays bbq sauce

  2. 1.5 tsp white vinegar

  3. 2.5 tbsp brown sugar

  4. 1 tsp garlic powder

  5. 0.5 tsp onion powder

  6. 0.25 tsp ground black pepper

  7. 0.25 tsp salt


  1. Line a 9”x5” loaf pan with parchment paper and preheat oven to 375°F.

  2. In a large bowl, add all of the ingredients for the meatloaf. Mix well to combine.

  3. Add meat to the loaf pan, gently press meat down and shape evenly and bake meatloaf at 375˚F for 40 minutes.

  4. In a small bowl, mix all of the ingredients together for the sauce. Spread the sauce over meatloaf then return to oven and bake additional 15-20 minutes or until the internal temperature is 160˚F. Rest meatloaf 10 minutes before slicing. Drizzle with baking juices from the pan

Nutrition Info:

-219 cals

-7g fat

-15g carbs

-24g protein

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