April 25, 2025

Work on rowing technique and drills for 20 minutes.

Then,

5 x 400m Row

Rest 2 minutes in between sets

Stretch for 10 minutes.

Record rowing interval times to comments.

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Keto Meatloaf

Servings: 8

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour 15 minutes

Ingredients

For the Meatloaf:

• 2 lbs ground beef (80/20 for optimal fat content)

• 1/2 cup almond flour

• 2 large eggs

• 1/4 cup heavy cream

• 1/2 cup finely diced onion

• 2 cloves garlic, minced

• 1/4 cup chopped fresh parsley

• 1 tbsp Worcestershire sauce (check for no added sugar)

• 1 tsp salt

• 1/2 tsp black pepper

• 1 tsp dried Italian seasoning

• 1/2 tsp smoked paprika

For the Glaze:

• 1/4 cup sugar-free ketchup

• 1 tsp apple cider vinegar

Instructions

1. Preheat Oven: Preheat your oven to 350°F (175°C). Line a loaf pan with parchment paper or lightly grease it.

2. Mix the Meatloaf: In a large bowl, combine ground beef, almond flour, eggs, heavy cream, onion, garlic, parsley, Worcestershire sauce, salt, pepper, Italian seasoning, and smoked paprika. Mix gently with your hands until just combined—avoid overmixing to keep the meatloaf tender.

3. Shape and Place: Transfer the mixture to the prepared loaf pan and shape it into a loaf, smoothing the top. Alternatively, shape it freeform on a parchment-lined baking sheet for crispier edges.

4. Prepare the Glaze: In a small bowl, mix sugar-free ketchup and apple cider vinegar. Spread half the glaze over the top of the meatloaf.

5. Bake: Bake for 50-60 minutes, or until the internal temperature reaches 160°F (71°C). Halfway through, spread the remaining glaze on top.

6. Rest and Serve: Let the meatloaf rest for 10 minutes before slicing to retain juices. Serve with keto-friendly sides like mashed cauliflower or green beans.

   
   

Nutritional Info (per serving, approx.):

• Calories: 330 kcal

• Fat: 25g

• Protein: 22g

• Net Carbs: 2g (total carbs 3g, fiber 1g)

Tips:

• For extra flavor, add 1/4 cup grated Parmesan or 4 oz chopped mushrooms to the meat mixture.

• Swap ground beef for a mix of beef and pork for a juicier texture.

• Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

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This year Canadian Ironman champ Lionel Sanders did some bloodwork and his HbA1c measured 5.9 – he was prediabetic.

In this video blog, Lionel discusses the shock of being prediabetic and his new journey toward health. He is still passionate about performance, but realizes his career will be short-lived if he does not take care of himself by eating properly.

Listening to him describe his nutrition journey is interesting. As he plays with his new healthy diet, I suspect that any type of whole food will give him more benefit than the candy he was eating prior. He also describes his sleep as being horrible! If this is sorted out soon, he will feel superhuman.

In my opinion, it is a matter of time before he will be following a low-carb ketogenic protocol. These have been shown by many endurance athletes to be optimal.

https://www.youtube.com/watch?v=sdn2c81yDpA