This wholesome and comforting meal brings together the perfect trio of a juicy meatloaf, creamy mashed potatoes with rich gravy, and a colorful medley of diced carrots, corn, and green beans. It’s a timeless recipe that’s both hearty and balanced—packed with protein, fiber, and essential vitamins. Great for family dinners, meal prep, or just a cozy night in.

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  • 2 lbs ground beef (85% lean)
  • 1 cup breadcrumbs (whole wheat preferred)
  • 2 eggs
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 cup milk
  • 1/4 cup ketchup (plus extra for topping)
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1 tablespoon fresh parsley, chopped (optional)

Mashed Potatoes Ingredients:

  • 2 lbs russet or Yukon gold potatoes, peeled and cubed
  • 1/2 cup milk
  • 1/4 cup unsalted butter
  • Salt and pepper to taste

Gravy Ingredients:

  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups beef broth
  • Salt and pepper to taste

Vegetables:

  • 1/2 cup diced carrots
  • 1/2 cup corn kernels (fresh or frozen)
  • 1/2 cup green beans, cut into 1″ pieces
  • 1 tablespoon butter or olive oil
  • Salt and pepper to taste

Instructions:

1. Make the Meatloaf:

Preheat oven to 375°F (190°C). In a large bowl, mix ground beef, breadcrumbs, eggs, onion, garlic, milk, ketchup, Worcestershire sauce, and seasonings until just combined.
Form into a loaf shape on a baking tray lined with parchment or in a loaf pan.
Top with a thin layer of ketchup.
Bake for 55–65 minutes or until internal temperature reaches 160°F (71°C). Rest for 10 minutes before slicing.

2. Mashed Potatoes:

Boil potatoes in salted water until fork-tender (about 15–20 minutes).
Drain, return to pot, and mash with butter and warm milk.
Season with salt and pepper. Whip until smooth.

3. Gravy:

Melt butter in a saucepan over medium heat. Whisk in flour and cook for 1–2 minutes to form a roux.
Slowly add beef broth while whisking constantly. Simmer for 5–7 minutes until thickened.
Season with salt and pepper.

4. Mixed Vegetables:

Steam or sauté carrots, corn, and green beans until just tender (about 6–8 minutes).
Toss with butter or olive oil, and season lightly.

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Plate slices of meatloaf beside a generous scoop of mashed potatoes topped with gravy. Add a portion of mixed vegetables on the side for a balanced, colorful presentation.

This classic comfort dish provides protein from beef and eggs, fiber and vitamins from the veggies, and complex carbs from the potatoes. It’s satisfying and nourishing—perfectly suited for growing families or a protein-rich diet with whole-food sides.

 

 

 

 

 

 

References:
U.S. Department of Agriculture. (2021). FoodData Central – Ground beef, cooked. https://fdc.nal.usda.gov
Mayo Clinic. (2023). Portion control and balanced meals. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/portion-control/art-20045445
Harvard T.H. Chan School of Public Health. (n.d.). Vegetables and Fruit. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
Cleveland Clinic. (2022). Why Potatoes Are Good for You. https://health.clevelandclinic.org/are-potatoes-healthy-or-not/