Muscle Meatloaf


  • 1/2 cup ketchup,
  • 1/2 large onion,
  • 1 bell pepper,
  • 2 cloves of garlic
  • 2 slices of bread,
  • 1/2 cup cooked rice,
  • 1 tsp black pepper,
  • 450 g (1 lb) lean ground beef,

Nutrition Facts: 1652 Calories, 140 g Carbs, 114 g Protein, 71 g Fat, and 2,238 mg Sodium


  1. Preheat oven to 350 degrees F.
  2. Combine and mix ingredients in a large bowl.
  3. Place in 8 inch baking dish and level.
  4. Bake at 350 degrees F for 1 hour.


This is a recipe I often use to make meatloaf. It is quick and simple and uses basic ingredients and is an excellent way to add extra protein to your diet . The sodium is high because of the ketchup however, sodium free tomatoe paste can be substituted if you wanted to add this meatloaf to your pre-contest diet.

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