Meatloaf — 204 kcal

Meatloaf is the quintessential American weeknight dinner — a no-fuss, one-pan monument to home cooking that has anchored kitchen tables since the late 1800s. At 204 kcal per 100 g, it delivers 14 g of protein, 12 g of fat, 8 g of carbohydrates (from the breadcrumb binder), and 0.5 g of fiber. Born from the practical necessity of stretching ground meat with bread and eggs, meatloaf became a Depression-era staple and never left — it is still one of the most-searched dinner recipes in America. The genius is in the format: a loaf shape maximizes the crust-to-interior ratio, creating caramelized edges that contrast with a tender, juicy center. The 60 g of water keeps it moist throughout.

What's Inside

Zinc (3.8 mg, 35% DV) is meatloaf's star mineral, essential for immune function and the activity of over 300 enzymes. Selenium (18 mcg, 33% DV) powers the body's glutathione antioxidant system. Iron (2.1 mg, 12% DV) is the highly bioavailable heme form from ground beef. Vitamin B12 (1.8 mcg, 75% DV) supports nerve function and red blood cell formation — one of the most critical nutrients that only animal foods provide in meaningful amounts. Sodium (450 mg, 20% DV) comes from the Worcestershire sauce, ketchup glaze, and seasoning. Potassium (260 mg) supports blood pressure regulation. The egg binder contributes choline, a nutrient essential for liver function and brain development that over 90% of Americans fail to consume in adequate quantities.

Getting It Right

The cardinal sin of meatloaf is a dense, dry loaf — and the fix is simple: use a panade. Soak 2 slices of white bread in 120 ml of milk until mushy, then mix into 700 g of ground beef (80/20 lean-to-fat) with 1 egg, diced onion sautéed until soft, Worcestershire sauce, salt, and pepper. Mix gently with your hands — overworking develops the meat proteins and creates a tough texture. Form into a freestanding loaf on a sheet pan (not in a loaf pan, which steams the sides instead of browning them). Glaze with a mixture of ketchup, brown sugar, and a splash of vinegar. Bake at 180°C (350°F) for 55-65 minutes until the internal temperature reaches 71°C (160°F). Let it rest for 10 minutes before slicing — cutting immediately loses all the juices. Leftover meatloaf makes one of the best cold sandwiches in American cooking: thick slices on white bread with mayo and pickles.