I learned this recipe from my dad (along with tuna casserole without noodles lol). Okay, so the ketchup isn't the greatest, but this is quick, easy, and tastes good. 
Lean ground beef
chopped red onion (I use lots)
coarse black pepper
4 chopped/sliced pieces of cracked wheat or whole grain bread
ketchup
1 egg white
Combine the meat, egg white, bread, pepper (and other seasonings of your choice), onion, and a couple squirts of ketchup in a casserole dish.
Form a loaf and glaze with more ketchup.
Bake at 350 for a little over an hour. I also check to see when the meat starts to brown and drain off any excess fat.
Lean ground beef
chopped red onion (I use lots)
coarse black pepper
4 chopped/sliced pieces of cracked wheat or whole grain bread
ketchup
1 egg white
Combine the meat, egg white, bread, pepper (and other seasonings of your choice), onion, and a couple squirts of ketchup in a casserole dish.
Form a loaf and glaze with more ketchup.
Bake at 350 for a little over an hour. I also check to see when the meat starts to brown and drain off any excess fat.
That, along with some high quality sushi rice = 
. I also grew up eating this meatloaf with white rice. Oh, and it kicked ass at football games in a sourdough roll, mixed with some potato salad. Heh.
Mushrooms, some sour cream, and maybe just a tad of heavy whipping cream? I no longer eat canned soup or deli meat myself, either because of the sodium.
