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Blog Low Kcal Meatloaf, Mash & Onion Gravy|Episode 8 The Bitchin’ Kitchen



Low Kcal Meatloaf, Mash & Onion Gravy|Episode 8 The Bitchin’ Kitchen

  • by David O' Connor
  • March 9, 2017


Hey guy’s James here again with another recipe 🙂


Today we are doing a Meatloaf  :mrgreen: 

Always trying to come up with different ways to have a healthy and balanced diet and for awhile there I hit a wall but after some experimenting I came up with this recipe so Two out of Three Aint’ Bad 😉


Bit of work involved but it’s brilliant just to spice things up a little and putting something different on the table.


Now I love the spudz so with this I have an unreal hack when it comes to mash potatoes.

It’s a sneaky way of getting more vegetables into your diet and even your kids 😛

Plus it’s only a third of the calories. For example 200g of Mash potato with all the works(butter, milk) adds up to roughly around 300-350 Kcals while 200g of this Cauliflower/Potato mash works out as 110 Kcal 😮

Also I’m going to try something new by adding some Onion Gravy.


Great one for a family meal or if your looking to prepare a couple of days worth of meals.


Like a Bat Out Of Hell let’s do this!!

I’ll stop with the Meatloaf song titles now 😛




  • 1lb Of Lean Beef Mince(Less than 5% Fat)
  • Large Onion
  • Medium Sized Carrot
  • 2 x 60 Kcal Bread
  • 375g Dolmio Original Light Bolognese(3/4Jar)
  • 2 x Egg Whites
  • Tsp Garlic Granules
  • Tsp Italian Herb Seasoning
  • Salt & Pepper to taste


Pre-heat your oven to 350℃/Gas Mark 4

Toast your bread, let it cool & then blend.

Finely chop your Onion & Carrots

In a large bowl put in  200g of the bolognese & the rest of the ingredients. Get stuck in. Use your hands & mix well.

Put the mixture into an Oven dish and shape it into a rectangle like a loaf

Spread half of the remaining bolognese over it.

Cook for 40-50 Minutes, spread the remaining bolognese on top and cook for a further 10 minutes or untill fully cooked(170℃)

Cauliflower & Potato Mash


  • 400g Cauliflower
  • 200g Potato
  • 3 x Scallion


Boil the Cauliflower & Potato in separate pots until soft

Thinly chop the scallions

Put them all together, mash….. & boom…….low calorie mash

Onion Gravy


  • 350ml Of Water
  • 5 Tsp Of Quixo Aldi Gravy Granules
  • 100g Onion
  • 20g Flora Light Butter


In a pot Saute the Onions in the flora butter until soft & brown

Using boiled water(from the kettle)measure out 350ml of water, put in the 5 Tsp’s of Gravy Granules and stir until thick

Once the onions are soft and starting to brown add the gravy, stir well


Calories & Macros


Meatloaf Per Slice (Divided into 6 Slices)

154 Kcals

18.8g Protein

10.4g Carbs

3.7g Fats

Cauliflower & Potato Mash Per Portion(Divided into 3)

110 Kcals

6.5g Protein

16.6g Carbs

1.3g Fats


Onion Gravy Per Portion(Divided into 3)

71 Kcals

1.6g Protein

6.4g Carbs

4.7g Fats


2 Slices Of Meatloaf & Portion Of Mash & Gravy

490 Kcals

46g Protein

44g Carbs

14g Fats


And that is that 😀


Again this is a great one when it comes to family cooking or preparing your meals for a few days instead of making the same stuff every week


Did a video on this as well for the Lols & Bants just click on this link:


Enjoy 🙂


Coach James


Doc Fitness – The Bitchin’ Kitchen EP 8 (The rest of this Recipe Series can be found on our YouTube Channel HERE)


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David O' Connor
CEO | Head Coach
David's passion lies in coaching you through the easiest path to losing weight, toning up & getting back the confidence that's been hiding for a while. Head Coach & Head of Nutrition at Doc Fitness, if you don't find him there, he's probably training, sipping coffee writing Nutrition articles or playing Hurling for Ballinderreen.