Meat loaf dinner, NFS, frozen meal
Common food
Photo: Wikipedia
A pre-portioned frozen dinner centered on a slice of savory meat loaf, typically accompanied by a simple starch and vegetable. The meat loaf itself offers a dense, moist texture with a savory, seasoned beef flavor, often with a slightly sweet or tangy glaze. Nutritionally, it's a moderate source of protein and fat, with a notable carbohydrate content from fillers and any accompanying sides.
Calorie split: 20% protein · 30% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, home-style comfort it provides, delivering a classic savory flavor in a no-fuss, ready-to-heat format. It's a versatile base that can be easily customized with extra spices, sauces, or sides.
⚠️ Watch-outs & how to enjoy it better
The convenience often comes with higher sodium levels, which can be a concern for blood pressure management. The texture can sometimes be dense or dry if overcooked, and it may contain common allergens like wheat (as a binder). To counteract, pair it with a fresh, low-sodium side salad or steamed vegetables to add volume and nutrients without extra sodium, and ensure proper heating to maintain moisture.
Key benefits
- Convenient source of protein for a quick meal
- Provides iron and B vitamins from the beef
- Portion-controlled for straightforward calorie management
- A familiar, comforting taste profile for many
- Long shelf life reduces food waste
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of binding ground meat with grains dates back to ancient Rome, where a cookbook called 'De Re Coquinaria' included a recipe for a meatloaf-like dish called 'isicia omentata'.
Full nutrition (USDA data · scales with serving)
| Water | 74.1 g |
| Energy | 134 kcal |
| Protein | 6.7 g |
| Total lipid (fat) | 7.4 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 392 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 14.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 23.5 mg |
| Vitamin B-12 | 0.57 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 111 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 2081 ug |
| Lutein + zeaxanthin | 65.0 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 19.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked — USDA does not publish this profile for Meat loaf dinner.
| Tryptophan | 0.12 g |
| Threonine | 0.92 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.0 g |
| Methionine | 0.61 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.73 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.95 g |
FAQ
Is this a complete meal?
It's often marketed as a complete meal, but check the label. A basic 'Meatloaf Dinner, NFS' may just be the loaf itself. A full 'frozen meal' typically includes sides like mashed potatoes and corn.
How can I improve the texture if it seems dry?
Avoid overcooking. Heat it covered with a splash of water or broth in the microwave, or add a spoonful of gravy or sauce on top before serving to reintroduce moisture.
What does 'NFS' mean on the label?
NFS stands for 'Not Further Specified.' It indicates the product is a generic meatloaf dinner without a specific brand or recipe designation, so nutritional values can vary.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.34 kcal/g · 20% calories from protein · 1.2 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.