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High Protein Turkey Meatloaf (That I Didn’t Measure)

Feb 26, 2026

This was one of those “what do I have in the fridge?” meals.

No grocery trip. No fancy ingredients. No measuring cups! 😳

I eyeballed everything. And it turned out pretty damn good.

High protein. Low fat. Easy to meal prep. Took maybe 10 minutes to throw together.

I made it two ways:

  • Version 1: Mixed some sauce in and baked with ketchup on top.

  • Version 2: Kept the sauce separate and spread it on top before baking.

Both were great. The baked in sauce version had a little more moisture. The separate sauce version had a slightly firmer texture. You can’t go wrong either way. 

Macros (Per Serving)

  • Calories: ~260

  • Protein: ~35g

  • Carbs: ~15g

  • Fat: ~5g

  • Servings: 4

Lean, simple, effective.

Ingredients

  • 1.3 lb ground turkey (99% or 93%)

  • 1/2 cup old fashioned oats

  • 1 large egg

  • 1/2 small onion, minced

  • 1 tsp olive oil

  • 2 tsp marjoram (sweeter, milder, and more floral spice, while oregano is bolder, spicier, and more pungent)

  • 1 tsp oregano

  • 1 tsp salt

  • 1/4 cup ketchup
  • 1-2 tbsp Worcestershire sauce

Again… I didn’t measure anything perfectly. Just estimated. That's the cool part about meatloaf... it's hard to fck it up. Don’t overthink it.

Instructions

  1. Preheat oven to 350°F.

  2. In a small bowl, combine 2 tbsp ketchup + Worcestershire sauce (this is the sauce that can be in the meatloaf or on top or a combo of both).

  3. In a skillet, sauté onion in olive oil on low heat until translucent (3-5 minutes). Remove from heat.

  4. In a bowl, combine:

    • Ground turkey

    • Cooked onion

    • Oats

    • Egg

    • 1/4 cup ketchup

    • Salt

    • Marjoram

  5. Shape into a loaf in a loaf pan or on a baking sheet.

  6. Spoon sauce over the top.

  7. Bake uncovered for 55-60 minutes, or until internal temp hits 165°F.

  8. Let rest 5 minutes before slicing.

Why This Is a Great Meal Prep Option

  • High protein without tons of fat

  • Uses pantry staples

  • Minimal prep time

  • Reheats well

  • Easy to pair rice/veggies

This is the kind of meal that keeps you consistent.

Nothing flashy. Nothing complicated.

I’ll absolutely be making this again.

If you try it, tweak the spices, adjust the sauce, make it yours. Have some fun with it.

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