When you’re trying your hardest to eat well and lose weight, it can be super hard to resist hearty comfort foods that feel like an indulgence. With this dietitian’s recipe, you’ll be able to enjoy a homemade classic dinner without worrying about hindering your weight loss.
Registered dietitian, mom of three, and TikTok creator Ilana Muhlstein has been making accessible and straightforward weight loss content after losing 100 pounds over the years. Last week, she posted a video sharing her easy recipe for a “veggie-packed” meatloaf that’ll satisfy your comfort food cravings while giving you added sources of fiber and protein, two essential dietary elements for weight loss.
In her video, Muhlstein states that her meatloaf is “so nice and tasty” and contains healthy ingredients that won’t hinder your weight loss progress. Plus, it comes with a glaze on top, making it even more reminiscent of the meatloaf you may have been served as a kid. Check out how she makes it below.
@nutritionbabe Healthy Veggie-Packed Meatloaf- follow for more easy #healthyrecipes Ingredients: • 1 pound lean ground beef • 1/3 cup whole wheat breadcrumbs • 1 egg • 1 carrot, grated • 1 zucchini, grated and excess liquid squeezed out using a cheesecloth • 1 onion, diced and sautéed for 5-7 minutes in 1 teaspoon olive oil • 1 teaspoon salt • 1 teaspoon Italian seasoning (or salt-free everything seasoning) • 1 tablespoon ketchup Glaze – additional 1-2 tbsp ketchup Instructions: 1. Preheat your oven to 350°F (175°C). 2. In a large bowl, combine all the ingredients until well mixed. 3. Line a loaf pan with parchment paper or lightly grease it. 4. Transfer the meat mixture into the pan, pressing it down evenly. 5. Bake for 1 hour, or until the internal temperature reaches 160°F. 6. Let it rest for 5-10 minutes before slicing. 7. Spread additional ketchup over top as a glaze and bake for an additional 20 minutes. Enjoy!! Enjoy your nutritious and delicious meatloaf! #meatloaf #healthyrecipes #highprotein #healthymeals #mealprep #pickyeater ♬ original sound – NutritionBabe
Ilana Muhlstein Makes A Meatloaf Base By ‘Sneaking In’ Some Vegetables
Muhlstein, whose username is ‘Nutrition Babe,’ begins making her meatloaf mixture by grating one entire zucchini and a large carrot. She uses cheesecloth to extract moisture from the shredded vegetables before adding them to a pound of ground beef along with other healthy meatloaf ingredients, such as whole grain bread crumbs, an egg, a diced sauteed onion, salt, fresh parsley, Italian seasoning, and ketchup.
She does have a tip on ketchup, instructing her viewers to make sure they purchase a bottle of ketchup that’s “organic or not made with any high fructose corn syrup.”
After putting on gloves and using her hands to combine the beef, seasonings, and vegetables into an evenly blended mixture, she shapes it into a meatloaf and places it in a parchment paper-lined baking pan. Finally, she simply places her meatloaf in a 350°F oven for about an hour until it’s cooked through.
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How To Prepare Ilana's Healthy Meatloaf Glaze Topping
For many people, meatloaf is simply not meatloaf without a brown gravy or sticky tomato-based glaze on top. However, most traditional meatloaf glazes contain ingredients that are not ideal for weight loss, like excess amounts of sugar and oil.
Luckily, the content-creating dietitian found a way to create a glaze effect that adds extra flavor and texture without a ton of added ingredients. And it only requires one item: organic ketchup.
"I'm gonna put a little more ketchup on the top to give it that glaze," says Muhlstein in her video as she evenly spreads a serving of ketchup on top of her vegetable-packed meatloaf.
Muhlstein describes her meatloaf as "beautiful" and, in her caption, notes that it's great for meal prep if you need to get a meal ready to eat throughout the week. "Enjoy your nutritious and delicious meatloaf!" she wrote.
