Meatloaf Recipe

Powering Your Day: The Benefits of High-Protein Meals

I often hear requests for protein-rich meal ideas that break the monotony, and this meatloaf is a perfect match. With each serving, you're well on your way to meeting the recommended 30-50g of protein, making it easier to reach your daily goal of 100-150 grams. Dive into this delectable meatloaf for a meal that satisfies both your taste buds and health needs!

Why opt for high-protein meals? Proteins are crucial for building and repairing bones, muscles, cartilage, and skin. A diet rich in protein not only stabilizes blood sugar and alleviates afternoon mental fog, but it also plays a pivotal role in muscle repair and growth, supports immune function, and can aid in weight management by promoting satiety and reducing cravings. Aim for 30-50 grams of protein per meal to enjoy these comprehensive health benefits.

Not Your Grandma's Meatloaf: A Modern Twist on a Classic Favorite

Prep Time: 10 minutes

Cook Time: 1 hour 10 minutes

Total Time: 1 hour 20 minutes

Cuisine: Paleo, Keto, Whole 30, Low Amylose Friendly

Makes: 6 servings

Ingredients

KETCHUP INGREDIENTS:

• 1/3 cup medjool dates pitted, soaked in hot water to soften, and drained (use 1/4 cup if you want it less sweet)
• 6 oz tomato paste
• 3 tbsp water in addition to soaking the dates
• 2 tbsp raw apple cider vinegar
• 1/2 tsp paprika
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp salt

ALTERNATE KETCHUP OPTION: HERE IS AN OPTION IF YOU PREFER TO PURCHASE PREMADE KETCHUP

SAUCE INGREDIENTS:

• 1/4 cup of ketchup (see above)
• 2 teaspoons dijon mustard
• 2 teaspoons horseradish

MEATLOAF INGREDIENTS:

• 2 Tbsp ghee or butter
• 1 small onion or half medium one minced
• 3 garlic cloves minced
• 2 lbs 85% lean grass fed ground beef
• 1 tsp ground dulse
• 2 eggs
• 1/3 cup almond flour
• 1/2 cup tomato paste
• 1 small onion or half medium one minced
• 1/8 cup capers
• 1 tsp salt
• 1/8 tsp black pepper

Instructions

PREPARING THE KETCHUP (THIS CAN BE DONE AHEAD OF TIME):

In a food processor or high speed blender, process/blend all ingredients on high speed until pureed, scraping the sides to incorporate all ingredients evenly. Store in a sealed jar in the refrigerator until ready to use, leftovers can be refrigerated for 1-2 weeks.

PREPARING THE SAUCE:

Combine ketchup, mustard and horseradish sauce in a small bowl. Set aside until ready to spread evenly over the top of the meat loaf.

PREPARING THE MEATLOAF:

Preheat the oven to  375º F. Heat ghee or butter in skillet over medium heat. Add onion, cook 6 minutes stirring frequently. Add garlic and cook 1 minute. Remove from heat.  Transfer to a large bowl and let cool.

Into bowl add beef, dulse, eggs, almond flour, tomato paste, capers, pepper and salt. Mix well and pack into a greased 9x 5 loaf pan.

Then spread evenly over the top of the meat loaf.

Bake 60-75 minutes, making sure the internal temperature reaches 160º F. Let stand in pan for 5-10 minutes. Pour off any juices from pan. Cut into slices and serve.

Resources:

Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr. 2003 Oct;78(4):734-41. doi: 10.1093/ajcn/78.4.734. PMID: 14522731.

Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.

Stepaniak U, Polak M, Stefler D, Kozela M, Bobak M, Sanchez-Niubo A, Ayuso-Mateos JL, Haro JM, Pająk A. Relationship between Dietary Macronutrients Intake and the ATHLOS Healthy Ageing Scale: Results from the Polish Arm of the HAPIEE Study. Nutrients. 2022 Jun 14;14(12):2454. doi: 10.3390/nu14122454. PMID: 35745184; PMCID: PMC9229969.

Turnagöl HH, Koşar ŞN, Güzel Y, Aktitiz S, Atakan MM. Nutritional Considerations for Injury Prevention and Recovery in Combat Sports. Nutrients. 2021 Dec 23;14(1):53. doi: 10.3390/nu14010053. PMID: 35010929; PMCID: PMC8746600.