Meal Prep
Mini Meatloaf
The Meaningful Macros Mini Meatloaf isn’t your grandma’s Sunday dinner- it’s her recipe after a bulk, a rebrand, and a gym membership. This one’s been sitting in the vault ever since my cousin Dan first floated the idea ages ago. The man saw the vision long before I did- single-serve, baked-right-in-the-container meatloaves that make portioning a nonissue and cleanup extinct. One-container, zero compromise, maximum flavor
- Prep
- 15 min
- Cook
- 25 min
- Makes
- 4 servings
- Prep Time
- 15 mins
- Cook Time
- 25 mins
- Total Time
- 40 mins
Equipment
As an Amazon Associate I earn from qualifying purchases.
Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Meatloaf:
For the Glaze:
Instructions
Mix all meatloaf ingredients in a large bowl until just combined- do not overmix!
2 lb 93% lean ground beef, ¾ cup panko breadcrumbs, 2 large eggs, ¼ cup skim milk, ½ cup finely diced onion, 1 tbsp Worcestershire sauce, ¼ cup reduced-sugar ketchup, 1 tbsp garlic powder, 1 tbsp onion powder, ½ tbsp smoked paprika, 1 tsp kosher salt, 1 tsp black pepper
In a small bowl, whisk together ketchup, honey, mustard, and hot sauce until smooth and glossy.
⅜ cup reduced-sugar ketchup, 1 tbsp honey, 1 tbsp yellow mustard, 1 tsp hot sauce
Brush each loaf with half the glaze mixture.
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 488 kcal
- Carbohydrates
- 23.5 g
- Protein
- 53.6 g
- Fat
- 18.7 g
- Saturated Fat
- 7.4 g
- Polyunsaturated Fat
- 1.25 g
- Monounsaturated Fat
- 7.57 g
- Trans Fat
- 0.8 g
- Cholesterol
- 246 mg
- Sodium
- 1,368 mg
- Potassium
- 1,062 mg
- Fiber
- 1.7 g
- Sugar
- 7.5 g
- Added Sugar
- 4.9 g
- Vitamin A
- 106 mcg RAE
- Vitamin C
- 5.08 mg
- Vitamin D
- 1.03 mcg
- Calcium
- 114 mg
- Iron
- 7.07 mg
Estimated ingredient cost
$4.97 per serving · $19.90 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- 93% lean ground beef: $17.15
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. BLS lean/extra-lean category average; not an exact 93% lean product quote.
BLS: Ground beef, lean and extra lean · Price checked 2026-09-21
- panko breadcrumbs: $0.38
45 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.5 cup = 30 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Plain Panko Bread Crumbs, 8 oz · Price checked 2026-09-21
- large eggs: $0.28
114 g purchased · Whole purchased item: 57 g each (estimated); includes shell, peel, or seeds.
1 egg (large) = 50 g; Large shell-free egg: 50 g, from King Arthur's ingredient weight chart. Large shell eggs; estimated 57 g purchased weight per egg includes shell.
Walmart: Great Value Large White Eggs, 12 Count · Price checked 2026-09-21
- skim milk: $0.05
61.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 247 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Fat-Free Milk, Gallon, 128 fl oz · Price checked 2026-09-21
- finely diced onion: $0.15
88.9 g purchased · Editorial purchase-yield estimate: 90% usable; includes discarded peel, shell, or core.
1 cup (chopped) = 160 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Yellow Onions, 3 lb Bag · Price checked 2026-09-21
- Worcestershire sauce: $0.05
17 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 17 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Worcestershire Sauce, 10 fl oz · Price checked 2026-09-21
- reduced-sugar ketchup: $0.45
64 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Heinz Tomato Ketchup with No Sugar Added, 29.5 oz Bottle · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- onion powder: $0.08
6.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.9 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- smoked paprika: $0.13
3.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.8 g Four 2 oz jars; full multipack weight is 8 oz.
Walmart: (4 pack) Great Value Smoked Paprika, 2 oz · Price checked 2026-09-21
- kosher salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Three 48 oz packages; total net weight 144 oz.
Walmart: (3 pack) Great Value Coarse Kosher Salt, 48 oz · Price checked 2026-09-21
- black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- reduced-sugar ketchup: $0.59
85.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Heinz Tomato Ketchup with No Sugar Added, 29.5 oz Bottle · Price checked 2026-09-21
- honey: $0.28
21 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- yellow mustard: $0.06
18 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Yellow Mustard, 8 oz · Price checked 2026-09-21
- hot sauce: $0.05
4.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.7 g; Rounded measures agree within 5%. Representative product for this ingredient; your brand and package size may differ.
Walmart: Frank's RedHot Original Cayenne Pepper Hot Sauce, 12.0 fl oz Bottle · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein53.6g45%
- Carbs23.5g20%
- Fat18.7g35%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Individual meatloaves take the portioning decision out of the end of cooking. Divide the raw mixture into four equal portions after all the ingredients are mixed, then shape them to a similar thickness so they cook evenly. The added egg, breadcrumbs, milk, and onion mean a portion weighs more than just one-quarter of the raw beef, so divide the full mixture rather than aiming for a meat-only weight.
The recipe bakes directly in the containers, which is convenient only when those containers are oven-safe. Keep the lids out of the oven and follow the manufacturer's temperature guidance. Alternatively, bake on a tray and transfer the cooked loaves into meal-prep containers. Brush the glaze across each loaf in the two stages described so every serving gets the ketchup-honey-mustard finish.
For a refrigerated portion, cut or loosen the loaf into a few pieces before heating so the center is easier to warm. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Turn the pieces at the pause rather than trying to stir an intact loaf. This meal prep is just the loaf, with the glaze divided evenly across the portions. The meal-prep recipe collection can help you choose a complete meal for another day, while the beef archive offers different ways to use ground beef.
Notes from your kitchen
Tried it? Tell us how it went.
Leave a rating and tell us how it turned out. Swaps, tips, and questions welcome.
From the community
★★★★★
This one goes out to my cousin Dan- he really wanted to see a meatloaf recipe on the blog, so I had to deliver! Let me know how this turned out for you guys & if there are any other recipes you want to see on the blog!
★★★★★
Wow! Yummy in my Tummy. I’m so impressed Mr. Botkin. I do want to add that the nutrition fats don’t change based on serving size :). I loved the meal and can’t wait to keep exploring new recipes. -John