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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Meatloaf Meal Prep

Beef meatloaf with roasted parsnip fries and tangy beet salad.

This recipe is , with main ingredient
meatloaf-meal-prep

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Meatloaf Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 25 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 35 minutes
Servings: 5
Author: Bobby Parrish
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Ingredients

For the meatloaf:

  • 2 pounds ground beef 85:15 beef to fat ratio
  • ½ an onion chopped
  • ½ a red bell pepper chopped
  • 1 large carrot finely chopped
  • 1 teaspoon dried thyme
  • 3 cloves garlic minced
  • 1 egg
  • 1 tablespoon worcestershire sauce
  • ¼ cup plus 2 tablespoons panko breadcrumbs
  • Kosher salt
  • Freshly cracked pepper
  • Olive oil

For the meatloaf glaze:

  • ½ cup ketchup
  • 1 tablespoon hot sauce sauce
  • 2 tablespoons agave nectar or honey
  • For the beet salad:

2 pounds beets

  • Zest of one lemon
  • Juice of half a lemon
  • 1 tablespoons of fresh flat leaf parsley chopped
  • 2 tablespoons walnuts toasted & chopped
  • Kosher salt
  • Freshly cracked pepper
  • Extra Virgin olive oil

For the parsnip fries:

  • 2 pounds parsnips peeled and cut in 1/2 inch thick fries
  • 1 teaspoon dried thyme
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt
  • Couple cracks fresh pepper

Instructions

  1. For the parsnip fries, pre-heat oven to 425 F degrees with a large sheet pan inside. Toss the cut parsnips with all of the remaining ingredients and mix well. Carefully arrange the parsnips on the hot sheet pan in one singe layer and cook for 25-35 minutes, or until well browned on both sides. There is no need to flip the fries unless they are getting too much color on one side.
  2. For the beets, pre-heat oven to 400 F degrees. Slice off a small piece of the beet on the top and bottom sides. Place cut beets on a sheet tray lined with tin foil and season with 1 teaspoon of salt, a couple cracks of pepper, 1 teaspoon of olive oil, and 1 tablespoon of water. Place another layer of tin foil on top and crimp the edges so the beets are sealed in the foil package. Bake for 1 hour and remove from oven. To check for doneness, pierce the beets with a small pairing knife, if the knife goes in and out with relative ease, they are ready, if they feel hard or the knife does not slide out easily, cook another 10-15 minutes in the sealed foil package. Let the beets cool for 10 minutes, then use a couple pieces of paper towel to wipe of the skin.
  3. Once peeled, slice the beets in bite size pieces and place in a large bowl. Season the beets with the lemon zest and next 3 ingredients. Add ½ teaspoon of salt, a couple cracks of pepper, and 1 tablespoon of olive oil to the beets, mix well. Give the beets a taste, they may need more salt or lemon juice.
  4. For the meatloaf, pre-heat oven to 350 F degrees and pre-heat a large non-stick or metal pan over medium heat with 1 tablespoon of olive oil. Add the onion, next 3 ingredients, 1/2 teaspoon salt, and a couple cracks of pepper. Cook for 7 minutes, stirring often. Add the garlic, thyme, and cook another 5 minutes. Let the mixture cool down a few minutes. Meanwhile add the ground beef to a large bowl along with the egg, next 2 ingredients, 1.5 teaspoons salt, and a couple cracks of pepper.
  5. Place a layer of tin foil down on a sheet tray and form the meatloaf log on it. Make sure the loaf is evenly distributed. Make the glaze by combining all of the ingredients in a small bowl and mix well. Give it a taste, you may want more hot sauce or agave depending on your taste. Pour most of the glaze over the top of the meatloaf and use use your hands to schmear it all over every part of the meatloaf, adding more if necessary. Bake in the oven for 1 hour and 10 minutes, or until in the internal temperature in the middle of the loaf reads 155 F degrees. Take out of the oven and let rest for 5 minutes before slicing.
  6. Prepare your meal prep containers by adding a slice of meatloaf, some beet salad, and green beans, enjoy!

Recipe Notes

Macros:
749 calories per meal
38.4 grams of fat per meal
39 grams of protein per meal
63 grams of carbs per meal
12.8 grams of fiber grams per meal

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