How to Build a High Protein + Fibre Meal

Estelle Madaffari
6 days ago
2 min read

PROTEIN AND FIBRE - A BALANCED POWERHOUSE!

We all know protein is an important macronutrient - It helps build and repair tissues, supports muscle growth, and keeps your body functioning properly. It also helps with weight loss goals but keeping you fuller for longer. However, what is of often forgotten focus is on fibre. Fibre is SO important because it helps digestion, keeps your gut healthy, controls blood sugar, lowers cholesterol, and helps you feel full, reducing the risk of diseases like heart disease and diabetes.

Combining protein & fibre is a winning combination.

Top 10 Protein Sources & its Fibre Content

Rank	Food	Protein (per 100g)	Fibre (per 100g)	Notes
1	Chicken breast	~31g	0g	Lean, high-quality protein
2	Tuna	~30g	0g	Convenient, low fat
3	Eggs	~13g	0g	Complete protein
4	Greek yogurt	~10g	0g	Great with oats
5	Lentils	~9g	~8g	Protein + fibre combo
6	Chickpeas	~9g	~7g	Great for savoury oats
7	Oats	~13g	~10g	Balanced base food
8	Almonds	~21g	~12g	Dense calories
9	Chia seeds	~17g	~34g	Fibre powerhouse
10	Protein powder	~70–80g	0–5g	Easy protein boost

Creating a Protein & Fibre bowl with oats! Oats are a versatile and nourishing grain, valued for both their health benefits and their adaptability in the kitchen. Naturally rich in fibre—particularly beta-glucan, which supports heart health—oats provide a steady source of energy and help keep you feeling full for longer. Beyond their nutritional value, they carry a distinct, comforting flavour that works beautifully in everything from creamy breakfasts to wholesome baked goods. Grown widely across regions like the Eastern Wheatbelt of Western Australia, oats also reflect a strong connection to the land, making them not just a staple food, but a grain with both character and purpose.

Step 1: Create a base in your bowl with Fibre first - lucky for you oats are jam packed with fibre (+ protein)