Starting My WLS Journey & Ms. Melody's Meatloaf Recipe (2024)

November 23, 2016

"Taking the first steps toward weight management is difficult for many people. Eachindividual’s journey is unique, and is shaped byvarious experiences in their past, along with their goals for their future." ~Joseph Ewing, RD, LDN

Ms. Melody is one such individual whom through persistence and unwavering optimism, continues to strive to meet her weight management goals, and in the process share her story with others to motivate others to reach their potential.

Ms. Melody’s Story, In Her Own Words

I heard someone say, "The journey of 1,000 miles begins with the first step." Well, my journey towards health, wholeness, and longevity has begun!How? With the pursuit of weight loss through bariatric surgery. I can say that I am very scared, anxious and excited at the same time. I know I've made the right choice for me! Now that I have made my "first step" and consulted a surgeon, I am ready to start my journey.

Let me tell you how I got here… I've been obese for as long as I can remember. I was even a large baby weighing in at 8 lbs. 7 ounces. Growing up as a child was painful, not to mention embarrassing at times, with the usual bullying and name calling as you may have experienced yourself. Growing up as an adult made things easier.

I am an overachiever and take pride in that. Not even my weight could hold me back! I went to college, graduated at the top of my class, and went on to graduate school and graduated with honors. I began a very distinguished career in Juvenile Justice which lasted for 25 yearsuntil I had a brain aneurysm. I was flown to shock trauma and my life has never been the same.

I am still very motivated to change, and look for new opportunities, as I work to manage my hypertension, diabetes, heart disease, kidney failure and many more at the ripe old age of 49. I love to cook, and am empowered by creating recipes for people that are struggling with their weight management, and similar health conditions.

Meatloaf has always been one of my go-to comfort foods. So as I prepare for my own WLS journey, I hope that you will enjoy this recipe as much as I have!

Ms. Melody’s Meatloaf Recipe

Makes 5 servings

Prep time: 10-15 minutes; Cook time: 1 ½ hours; Total Time: approximately 1 hour 45 minutes

Meatloaf Ingredients

  • 1 ½ pounds ground beef (93%/7%)
  • 1 slice white bread, finely chopped
  • 1 small Vidalia onion, finely chopped
  • ½ bell pepper, finely chopped
  • 1/3 cup finely chopped carrots
  • 4 tablespoons ketchup
  • 1 tablespoon Dijon mustard
  • 1 large egg
  • 2/3 cup 2% milk
  • ¼ teaspoon black pepper
  • ½ teaspoon salt-free seasoning

Glaze Ingredients

  • 3 tablespoons brown sugar
  • 4 tablespoons apple cider vinegar
  • ½ cup ketchup


  1. Pre-heat oven to 350 degrees F.
  2. Line a baking pan with aluminum foil, a coat with a non-stick cooking spray.
  3. Add all ingredients for meatloaf to a large mixing bowl, and stir (with a spoon, paddle, or hands) until thoroughly combined.
  4. Place meatloaf mixture in the lined baking dish and shape into aloaf.
  5. In a small bowl, combine glaze ingredients, and stir with a whisk until all ingredients are thoroughly blended.
  6. Brush the top of the meatloaf with the glaze.
  7. Bake the meatloaf in the oven for 1 and ½ hours, or until the internal temperature reaches 160 degrees F.
  8. Allow meatloaf to rest for 10-15 minutes prior to cutting into 4 portions.

Nutrition Info per Serving

Calories 300; Carbohydrates 22.6 grams; Fat 9.8 grams; Protein 31.2 grams; Dietary Fiber 1 gram

Note: This meatloaf recipe can be served with an array of freshly roasted vegetables, a small side of potatoes, or rice pilaf.

Take-Away From Dietitian Joe....

Taking the first steps to meeting your weight loss goals can be daunting. Remember, this is your journey, and goals set by one person may not work for the next. Allow yourself to succeed by setting achievable goals for yourself, and start to build on them over time.

For example, your first goal may be to stop drinking sodas. Give yourself the time to make that goal a habit in your daily life. Say that you have been drinking a soda a day for the past 10-15 years. You may not be able to stop cold turkey! That’s reasonable! Try cutting back to just having sodas on work days, then when that becomes a habit, cutting them back to Monday, Wednesdays, and Fridays. Every little bit helps! Once you are able to meet the first goal of cutting out sodas, then you can work on the next goal.

Unfortunately, there aren’t any pills, diet drinks, etc. that can lead to sustainable, healthy weight management (despite what many of the advertisem*nts would lead you to believe). It takes time to create a healthy, maintainable lifestyle. Allow yourself the time to succeed! You CAN do it!


Joseph Ewing, RD, LDN is a clinical Dietitian working in subacute and outpatient settings, including renal and gerontology as well as a personal chef. He has co-authored a number of books, written to fill special dietary needs. Among them is the The Complete Idiots Guide to Eating Well after Weight Loss Surgery and more recently, Feed Your Athlete: A Cookbook for Fueling High Performance.


Melody Scott, PhD has always struggled with weight issues despite many interventions. After years of soul searching and a myriad of accumulating health issues, Melody decided to take her life in her hands, she is pursuing gastric sleeve surgery in the fall of 2016. She hopes to return to the work force after surgery and put her PhD in Community Organization, and her MA in social work to good use.

Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.

Related Posts

  • Customize Your Favorite Recipes Without Fear
  • 8 Reasons to Cook and Prep Your Own Meals
  • Tender Turkey Meatloaf With Parmesan Mashed Cauliflower By The Skinny Chef
Starting My WLS Journey & Ms. Melody's Meatloaf Recipe (2024)
Top Articles
Latest Posts
Article information

Author: Maia Crooks Jr

Last Updated:

Views: 5886

Rating: 4.2 / 5 (63 voted)

Reviews: 94% of readers found this page helpful

Author information

Name: Maia Crooks Jr

Birthday: 1997-09-21

Address: 93119 Joseph Street, Peggyfurt, NC 11582

Phone: +2983088926881

Job: Principal Design Liaison

Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy

Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.