6 High-Protein Bowls Under 15 Minutes for Fat Loss, According to an Expert
Are you trying to lose weight, but don't have much time to devote to meal prep? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals a few of his go-to meals. "6 high protein bowls I eat on repeat when I want to drop fat…under 15 minutes to prep," he writes. "These bowls are packed with protein, low-calorie, and will leave you FULL and satisfied."
Sweet & Spicy Ground Beef Bowl
Lean ground beef, jasmine rice, spicy sriracha mayo, avocado, bell peppers
Why It Works: "Packed with flavor, healthy fats, and just the right amount of spice to keep your taste buds alive," he says.
Macros: 480 cal | 40g protein
Grilled Chicken Teriyaki Bowl
Grilled chicken, steamed jasmine rice, roasted veggies, light teriyaki sauce
Why It Works: "Sweet, savory, and a protein-packed meal that'll keep you fueled all day," he writes.
Macros: 500 cal | 45g protein
Avocado Chicken Power Bowl
Grilled chicken, quinoa, avocado, cherry tomatoes, spinach, lemon vinaigrette
Why It Works: "Healthy fats, lean protein, and tons of flavor in every bite," he says.
Macros: 480 cal | 42g protein
Spicy Buffalo Chicken Rice Bowl
Shredded chicken, jasmine rice, buffalo sauce, celery, and low-fat ranch
Why It Works: "Tangy buffalo sauce and lean chicken—just like wings, but healthier!" he says.
Macros: 450 cal | 43g protein
Salmon Poke Bowl
Grilled salmon, edamame, avocado, cucumber, brown rice, sesame seeds, soy sauce
Why It Works: "Light, refreshing, and packed with protein. A perfect way to feel full and satisfied!" he explains.
Macros: 530 cal | 45g protein
Greek Chicken Bowl
Grilled chicken, quinoa, cucumber, tomatoes, Kalamata olives, feta, tzatziki
Why It Works: "Mediterranean flavors that hit all the right spots without blowing your calorie budget," he notes.
Macros: 450 cal | 44g protein
Does Protein Help with Weight Loss?
According to science, protein is key for fat loss. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
