1-First, preheat your oven to 350°F (175°C) and line a rimmed baking sheet with parchment paper or foil to prevent sticking and make cleanup easier.

2-Next, in a pan, sauté the onion in 1 teaspoon oil over medium heat for 5-7 minutes until softened and golden, then let it cool. This step enhances the flavor and prevents a raw onion taste in your meatloaf.

3-In a large bowl, mix all meatloaf ingredients gently by hand until just combined to avoid overmixing, which keeps the meatloaf tender. Shape the mixture into an 8-inch long, 4-inch wide, and 3-inch tall loaf on the baking sheet.

4-Bake uncovered for 40 minutes, then prepare the sauce by combining 3/4 cup ketchup, 1 1/2 teaspoons white vinegar, 2 tablespoons brown sugar, 1/2 teaspoon garlic powder, and 1/2 teaspoon onion powder in a bowl.

5-Spread the sauce evenly over the meatloaf and bake for an additional 20 minutes, or until the internal temperature reaches 160°F (71°C). Let the meatloaf rest for 10-15 minutes before slicing to redistribute juices, resulting in about 338 calories, 17 grams of carbohydrates, 24 grams of protein, and 19 grams of fat per serving.