What's For Dinner? Meat Loaf with Onion Gravy

Yesterday was colonoscopy day - procedure wasn't until late in the afternoon, so I had very little to eat even after it was all over. Things look clear, though a couple parts biopsied and more information to come in a week to ten days.

Today was my first day of normal eating again - and boy, did that feel good!

I didn't take pictures to do up a full recipe post, but dinner was made this way:

Meat Loaf: 

•  1.25lb meat loaf mix (ground beef, pork, and veal)
• 1 medium onion - chopped fine
• 2 large eggs
• 1/3 cup 2% milk
• 3 slices french bread (bakery loaf - not sandwich size) - turned into crumbs
• 1.5 tbps worcestershire sauce
• 1 tsp dry mustard
• 1.5 tsp kosher salt
• .5 tsp black pepper
• 1 tsp dried oregano

Mix all ingredients together - spray baking sheet with non-stick spray. Form into rectangular loaf. Bake at 350F for approximately 50 minutes, or until instant read thermometer reaches 160F in the middle of the loaf. Makes 8 servings (non WLS eaters will probably eat a double serving).

Gravy

• 1 medium onion - sliced
• 1.5 tbsp butter, divided
• 2 tbsp all-purpose flour
• 2 cups low-sodium beef broth

Melt 1 tbsp butter in large skillet, add onions and saute over medium-low to medium heat until translucent and beginning to brown - approximately 30 minutes. Add remaining .5 tbsp butter, let melt. Add flour, stir constantly for approximately 3 minutes, forming a light roux around the onions.
Add broth, bring to a boil. Reduce heat to medium low and simmer until thickened and reduced to gravy consistency. Makes 8 WLS-sized servings.

My meals:

Breakfast

• Syntrax Nectar Chocolate Truffle protein shake made w/2% Lactaid milk - .8 serving

Lunch

• 1.8 oz left over top sirloin steak
• 1/3 cup green beans - steamed
• Salad: 1.5 cups romaine, 1 roma tomato, 1 tbsp Ken's Buttermilk Ranch dressing

Snack

• Dannon Light & Fit raspberry yogurt

Dinner

• 1 serving meatloaf with onion gravy
• 1/2 cup broccoli - steamed 
• 1/4 cup carrots - steamed

Daily Totals:  655 calories, 33g fat, 42g carbohydrate, 18g sugars, 62g protein






 I have sufficient calories available that I may have a Yasso frozen greek yogurt bar (70 calories, 6g protein) before bed, but we'll see.