Turkey Meatloaf

"Turkey Meatloaf" lands at 37g of protein for 259 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• 1/4 cup plus 2 tbsp ketchup (I use organic)
• 2 tsp Worcestershire sauce
• 1/2 small onion (minced)
• 1 tsp olive oil
• 1.3 lb ground turkey (99% or 93% (I prefer 93))
• 1/2 cup seasoned whole wheat or gluten-free breadcrumbs (I like 4C)
• 1 large egg
• 1 tsp marjoram
• 1 teaspoon kosher salt

Method

1. 1Heat the oven to 350°F.
2. 2In a small bowl, stir 2 tablespoons of the ketchup together with the Worcestershire sauce.
3. 3In a small skillet, cook the onion in the olive oil over low heat until translucent, 3–5 minutes, then take it off the heat.
4. 4In a medium bowl, combine the turkey, cooked onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram.
5. 5Pack the mixture into a loaf pan, or shape it into a loaf on a baking pan, and spoon the ketchup sauce over the top.
6. 6Bake uncovered for 55–60 minutes, then let it rest 5 minutes before slicing.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 37g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.