My name is Gabby.  

I lost half my body weight through exercise and eating right.

 I'm here to motivate you, inspire you, and make you laugh on your journey to a healthier and happier lifestyle.

MEATLOAF IN A MUG: 4 Minute Protein

MEATLOAF IN A MUG: 4 Minute Protein

Warning: Adult language

Please do not read any further if you are offended by adult language.


Need a quick healthy protein?

If you have a mug and a microwave, then you can make this meatloaf...


Okay, I know this sounds weird at first. Meatloaf in a mug? Not something you hear everyday. In fact when my husband, Jay, walked in on me experimenting with this in the kitchen, he looked at me like I lost my damn mind. I think his exact words were, while scrunching up his face, "Gab, please explain to me what the hell I'm looking at right now?" After I told him I was trying to make a mini meatloaf in a mug he didn't look any less weirded out. In fact it was at that point that he pivoted and walked straight out of the kitchen while mumbling something about me being crazy. Whatever, dude.

Here's the deal with this mug meatloaf. I've been slacking on my protein intake lately. I've been eating too many bad carbs and I've been super hungry because of it. Carbs are good for you... as long as you're eating the right ones. Veggies, legumes, quinoa, and oatmeal are examples of healthy carbs. Yeah, uh, those aren't the ones I've been cramming down my throat lately. Increasing my protein intake always helps me eat less and helps stop my cravings.

I needed something quick to make so I wouldn't grab shit food when I was hungry. And I needed something new because I've gotten in a rut where I haven't been trying anything different lately. When I get bored, I get dangerous. And by dangerous I mean I transform into a moronic food demon who'll shove anything and everything in her mouth because she waited too long to eat, didn't food prep and has no healthy food readily available, and has become a starving idiot who all of a sudden thinks eating is her job. So yeah... I needed to fix this ASAP.

I found a microwave meatloaf recipe online and tried it and it was horrible. It came out flavorless and hard as a rock on the edges. No thank you. So I played around and tried some different things until I got a mini meatloaf that suited my taste. It took a little while but I'm so happy with the end recipe. Both of my daughters love it too! Being 9 and 12, they're even able to make this meatloaf by themselves. Amen to self-sufficient shiz! Cause mama's busy right now.

I have to say though it brought me great pleasure when I shoved a big bite into my husband's mouth and he really liked it. His eyes got big and he said, "Damn, that's actually really good!"

Yeah it is, so suck it! That'll teach you for calling me crazy and dissing my mug-o-meat. I think I also called him an ass munch and may or may not have flipped him off. These are the ways I show my love.

 Okay, let's show you how to make this quick and yummy protein!



Printable Recipe




1. Grease your mug and set aside.

*I use coconut oil to grease my mugs, but you could also use cooking spray.

2. Mix ALL ingredients in a small/medium bowl.

3. Press mixture into your mug. Pack it down tight.

4. Cover with saran wrap and microwave on HIGH for four minutes. Make sure you check for no red/pink before eating.

5. Let cool for 3 minutes and then ENJOY!


1. You can add a healthy microwave side to make a complete meal! For instance these Seeds of Change microwave sides only take 90 seconds to cook. 90 seconds!

2. Since I always cook and bake with oat flour (flour I make out of pulverizing oatmeal), I pulverize a bunch of oatmeal and keep it in a sealed container in my pantry so that it's ready for me anytime I need it.

It's a HUGE time saver!

3. If you buy one pound of ground turkey or lean ground beef, you'll have enough for four mini meatloaves. I keep mine in the package, cut it into four sections, and just keep it in the fridge for when I want to whip a quick meatloaf meal up for myself. 


Serving Size = One Mug Meatloaf

  • With 93% lean ground beef: 220 cal, 8g fat, 7g carbs,4g sugar, 28g protein

  • With 93% lean ground turkey: 218 cal, 9g fat, 7g carbs, 4g sugar, 25g protein



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*The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content in this article is for general information purposes only. I am not a doctor, nor am I a dietitian. Talk to your physician before making any changes in your diet or exercise regimen. The information found in this article is from various sources which include, but are not limited to, the sites listed above. I encourage you to do your own research and talk with your physician before making any changes in diet or exercise. What has worked for me may not work for you. This information in this article or on this website should never replace or serve as medical advice.


Please Note: The affiliate links provided in this article are for products that I purchased and use regularly. I did not receive these products free nor was I asked to do a product review.

*Affiliate Disclaimer: As an Amazon Associate, I earn from qualifying purchases. The Federal Trade Commission (FTC) requires all affiliates to put a disclaimer on their website/blog. Most disclaimers are so filled with confusing lingo that you don’t even understand what they're saying. I’m going to break it down for you the way I'd want it to be broken down for me. I’m not a fan of complicated and unclear regulation jargon. So here’s the dealio. Half of Gabby takes up a tremendous amount of my time. But because I love it so much, I really want to continue dedicating my time to it. For six years now, I have been providing product links to products that I use and love and in turn recommend them to my readers. These products have helped me maintain a healthy lifestyle and/or improve my family life. I have helped sell countless products for six years and have never received any commissions… Until now. As of September 15, 2016, I will be providing links just as I've always done, but now will receive a very small commission if you purchase an item through the affiliate link that I provide. An affiliate link is simply a link that brings you to a place where you can buy that product. I will not earn a commission by you simply clicking on the link, you must actually purchase the item(s) within 24 hours of putting it in your Amazon cart. Prices are exactly the same for you if you purchase through an affiliate link on Half of Gabby. You will NOT pay more by clicking through the link. My promise to you is that I will never recommend a product that I don’t fully 100% believe in and/or use myself and recommend to close friends and family. This will allow me to continue working hard on Half of Gabby without it using up time that I need to otherwise dedicate to contributing to my household. I'm happy to be able to continue my blog and to continue talking with, meeting, and helping people all over the world with their health journeys!

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