How to Build a High Protein + Fibre Meal
- Estelle Madaffari
- Mar 24
- 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)
Oats (primary) - try rolled, low sugar granola, porridge
Add tablespoon of soaked in water chia seeds. flax or low sugar fruit for an extra boost
Step 2: Protein Boost -add 2 tablespoons of these
Milk
Greek yogurt
Eggs / egg whites
Protein powder
Step 3: Balance
Healthy fats (nuts or seeds)
Flavour (fruit, spices, honey)
Learn more about oats & great recipes on our Oat Blog HERE
Check out the full MERRE GRANOLA range SHOP NOW!
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