Want to manage blood sugar, feel full longer, or support overall health? Protein is key! Here's a quick guide to the best high-protein foods, approved by dietitians, to help you stay healthy and energised:

• Kangaroo meat: Lean with 22g protein per 150g, low fat, and rich in iron and potassium.
• Salmon: 23g protein per 3 oz, packed with omega-3s, vitamin B12, and vitamin D.
• Eggs: 12.7g protein from 2 eggs, with all essential amino acids and omega-3s.
• Greek yoghurt: 24g protein per 8 oz, lower carbs, and creamy texture.
• Tofu: 17g protein per 3.5 oz, plant-based with essential amino acids.
• Lentils: 17.9g protein per cup, high fibre, and great for blood sugar control.

Quick tips for better results:

• Spread protein evenly across meals.
• Pair protein with fibre to stabilise blood sugar.
• Choose a mix of animal and plant-based proteins for variety.

Incorporate these into your meals to improve metabolic health, manage PCOS, and maintain steady energy levels!

How protein supports blood sugar control

Protein plays a key role in managing blood sugar by triggering insulin release and slowing digestion. This helps keep post-meal glucose spikes in check, making it an important part of blood sugar management, especially after eating.

Including just 7–10 grams of protein per serving can help stabilise blood sugar levels after meals. This is particularly helpful for individuals managing PCOS or menopause.

For menopausal women, a protein intake of 1.0–1.2 grams per kilogram of body weight is recommended – higher than the standard 0.8 grams – to maintain muscle strength and support metabolism.

Here’s a quick guide to protein portions and their nutritional benefits:

These portion sizes can help you structure meals to better manage blood sugar levels.

Animal proteins, such as chicken or salmon, provide all essential amino acids and are easily absorbed by the body. For those who prefer plant-based options, foods like lentils and tofu offer excellent nutritional support when paired correctly. The added benefit? Protein promotes satiety, which can further aid in blood sugar control.

To maximise the benefits, it’s best to distribute your protein intake evenly throughout the day across meals and snacks rather than consuming it all at once. This approach highlights the importance of incorporating high-protein foods into your daily routine for effective metabolic health.

1. Kangaroo meat

Kangaroo meat is a lean and nutrient-packed protein source that's distinctly Australian. A 150g (5.3-ounce) serving delivers 22g of protein and just 3.4g of fat (less than 2% fat), making it a great option for maintaining steady blood sugar levels. This portion size also covers about 66% of the average adult's daily protein requirements.

A smaller 3-ounce (85g) serving provides additional nutrients, including:

To get the best flavour and texture, let the meat sit at room temperature for 10 minutes before cooking. Sear it over medium-high heat, then let it rest for 3 minutes before slicing.

Since kangaroo meat is wild-caught rather than farmed, it offers a nutritious and environmentally friendly protein option. Its low fat content and rich nutrient profile make it an excellent choice for anyone looking to maintain a balanced, high-protein diet.

2. Salmon

Salmon is packed with nutrients and is an excellent source of protein. A 3-ounce (85-gram) serving of cooked sockeye salmon contains 23 grams of protein. Along with protein, it provides 3.8 mcg of vitamin B12 (158% DV) and 14.2 mcg of vitamin D (71% DV).

This nutrient-dense fish can be prepared in several ways to retain its benefits and enhance its flavour. Here are three popular cooking methods:

• Pan-searing
  Start by patting the salmon dry and seasoning it to your taste. Heat a nonstick skillet with extra-virgin olive oil over medium heat (375°F/190°C). Cook the salmon skin-side up for 4–6 minutes, then flip it and cook skin-side down for another 3–5 minutes.
• Oven-roasting
  Preheat your oven to 400°F (200°C). Brush the salmon with oil, season it as you like, and place it skin-side down on a baking sheet. Roast for 12–15 minutes until the internal temperature reaches 145°F (62.8°C).
• Parchment paper baking
  This method locks in moisture and nutrients. Place the salmon on a sheet of parchment paper, add butter or oil, seasonings, and vegetables like asparagus. Fold the paper into a packet and bake at 400°F (200°C) for 12–15 minutes.

Salmon's combination of high-quality protein and omega-3 fatty acids supports muscle health and helps regulate blood sugar levels. When buying salmon locally, check for freshness by looking for clear eyes and bright-red gills.

With its rich nutrient profile and flexibility in cooking, salmon is a great addition to a variety of meal plans.

3. Eggs

Two eggs provide 12.7 grams of protein and just 148 calories, making them a great way to meet daily protein goals. They also pack all nine essential amino acids, omega-3 fatty acids, vitamins, and choline, which are important for overall health and energy balance. Plus, they’re easy to include in meals aimed at managing blood sugar levels.

Here’s a quick breakdown of what you get from two eggs:

Australian Eggs suggests simple cooking methods like scrambling, boiling, or poaching, which retain their nutritional value and take just about 5 minutes. Eggs work well in a variety of dishes, making them a convenient, protein-packed choice for maintaining steady energy and supporting metabolic health.

Looking for easy ways to boost your protein intake? Check out our guide to the top 6 low-sugar protein bars in Australia for healthy, blood sugar-friendly options.

4. Greek yoghurt

An 8-ounce serving of low-fat Greek yoghurt delivers a hefty 24 grams of protein, nearly double the amount in regular yoghurt, and contains fewer carbs – just 10 grams compared to 17 grams in regular yoghurt. The straining process gives it a thicker, creamier texture while boosting its protein concentration, making it a versatile option for both sweet and savoury recipes.

Here's a quick comparison of Greek yogurt and regular yogurt per 8-ounce serving:

Greek yoghurt’s high protein and lower sugar content can help with blood sugar control and keep you feeling full longer. Its creamy texture also makes it a great alternative to higher-fat ingredients.

Swap it for mayonnaise in chicken salad, use it instead of sour cream on baked potatoes, or blend it into smoothies for extra protein and creaminess.

For a nutritious snack, pair plain Greek yoghurt with:

• Fresh berries for natural sweetness
• Chopped nuts for healthy fats and crunch
• Chia seeds for added fiber
• Unsweetened coconut flakes for texture

While Greek yoghurt is often more expensive than regular yoghurt, its dense nutritional profile makes it a smart choice for those aiming to boost protein intake and manage blood sugar levels. Incorporate it into meals or snacks to balance your diet and keep energy levels steady.

5. Tofu

Tofu packs 17 grams of protein in every 3.5-ounce (100-gram) serving, with just 144 calories. This soy-based option contains all essential amino acids, making it a solid choice for plant-based diets.

Here’s a breakdown of the nutrients in firm, calcium-set tofu:

Tofu’s high-protein and low-carb profile can help with blood sugar management. Plus, each gram of soy protein delivers about 3.5 milligrams of isoflavones.

To get the best texture, press out extra water from firm or extra-firm tofu before cooking. Here are some cooking ideas:

• Bake for a crispy exterior.
• Air fry for a lighter crunch.
• Stir-fry for quick, flavourful meals.
• Grill for a smoky, charred finish.

Firm and extra-firm tofu work well for grilling and stir-frying, while silken tofu is better for smoothies or creamy recipes. Calcium-set tofu usually offers more protein and minerals than nigari-set varieties. Marinating tofu before cooking helps it soak up flavours more effectively.

Add tofu to your meals for a protein-rich, versatile way to support your diet.

6. Lentils

Lentils are a fantastic plant-based protein source, offering about 25% protein by weight. They’re especially helpful for managing blood sugar levels. A single cup (198 grams) of cooked lentils contains 17.9 grams of protein, 15.6 grams of fibre, 39.9 grams of carbohydrates, and 230 calories.

You’ll find several types of lentils, including red, brown, and French (Puy), each suited to different dishes. Red lentils soften and thicken soups, brown lentils hold their shape for salads, and French lentils stay firm in warm dishes. Their versatility makes them a great addition to meals aimed at controlling blood sugar.

Studies suggest that swapping half of high-glycaemic carbs like potatoes or rice with lentils can significantly lower post-meal blood sugar spikes. This makes lentils a valuable partner alongside other protein-rich foods for managing blood sugar.

Quick tips for cooking lentils

• Rinse to remove debris - no soaking required.
• Simmer in water or stock for 10-20 minutes.
• Add herbs like bay leaf or garlic for extra flavour.

When adding lentils to your diet, start gradually and drink plenty of water to accommodate their high fibre content. This combination of fibre and protein can also help lower LDL cholesterol. Try incorporating lentils into soups, casseroles, or sauces to maintain steady blood sugar levels.

Track your blood sugar response with Vively’s CGM program

Understanding how different foods affect your blood sugar starts with personalised tracking, and that’s exactly what Vively’s CGM (Continuous Glucose Monitoring) program is designed for. Instead of relying on general advice, you can see real-time data on how your body responds to what you eat.

The graph below shows the difference between two common foods: white bread caused a sharp glucose spike up to 8.4 mmol/L, while eggs kept levels steady at 5.3 mmol/L.

This kind of insight helps you make smarter food choices, manage your energy better, and support overall metabolic health.

With Vively, you can:

• Track your individual glucose responses to meals in real time
• Discover which foods cause spikes and which ones keep you stable
• Receive personalised meal suggestions through the app
• Access ongoing support from dietitians
• Follow a science-backed program to build lasting metabolic habits

Using Vively’s data-driven insights, you can fine-tune your protein intake and meal timing to maintain steady blood sugar levels throughout the day. Users working with Vively’s nutrition coaching achieve 1.6x better results compared to those going it alone.

"Using Vively has been such an eye opening experience! It's really helped me understand the impact of different factors (food, sleep, exercise, stress) on my glucose levels. This learning has also been supported by being able to ask questions and get tips and tricks from the Vively dietician. I would definitely recommend Vively for anyone wanting to learn a bit more about their body and health!"

For those managing conditions like PCOS, Vively can be especially helpful:

"Vively helps me in getting resources and more information about what affects PCOS, particularly in regards to the mind and wellness.”

"The glucose monitor provides valuable insights, especially on how the body reacts before and after the meal. I've gained a better understanding of what I should eat and what I need to cut off."

You may read more about Vively member stories here.

The Vively app simplifies complex glucose data, making it easy to understand and apply. With these insights, you can make smarter decisions about adding high-protein foods to your diet, ensuring your blood sugar stays balanced.

This makes meal planning not only easier but also more effective.

Meal planning with high-protein foods

Pairing quality proteins with fibre-rich foods is a great way to maintain steady blood sugar levels. Protein helps with blood sugar control, and these meal ideas can help you evenly distribute your protein intake throughout the day.

Balanced meal ideas

Breakfast (20–25g protein)

• Classic breakfast: 2 boiled eggs, 2 slices of whole-grain toast, 1 cup of milk, and a piece of fruit.
• Muscle-building smoothie: Blend 2/3 cup of whole-grain cereal, 1 cup of milk, 1 banana, and 2 teaspoons of cocoa powder.
• Protein oats: Mix 1/2 cup of rolled oats, 1 cup of milk, 1 tablespoon of linseed, a pinch of cinnamon, and a piece of fruit.

Lunch (25–30g protein)

• Mediterranean bowl: 1.8 oz (50g) of low-sodium ham, 1/2 cup of mixed beans, 2 cups of salad, and 1 cup of quinoa. Add a light dressing if desired.
• Seafood power plate: 7 oz (200g) of tuna, 2 cups of salad, 1/4 avocado, 2 slices of cheese, and 2 slices of multigrain bread.
• Plant-based protein: 1 cup of chickpeas, mixed vegetables, 1 cup of barley, and a drizzle of vinaigrette.

Dinner (30–35g protein)

Smart snack ideas

Keep your energy up between meals by combining protein and fibre:

• 1 oz (30g) of nuts with a small apple
• 0.7 oz (20g) of hard cheese with whole-grain crackers
• Greek yogurt topped with berries
• Hummus served with vegetable sticks

These snacks can help stabilise blood sugar levels and keep you feeling full.

Need more ideas? Discover the best low-carb, high-protein recipes in Australia to support balanced blood sugar and better energy.

Tips for blood sugar-friendly meals

1. Spread out your protein: Include protein with every meal and snack to help regulate blood sugar levels throughout the day.
2. Adjust portions to your needs: The meals listed provide roughly 2,000 calories daily, which works well for moderately active adults. Adjust portion sizes based on your activity level and energy needs.‍
3. Combine protein with fibre: Pairing protein with fibre slows digestion and supports better blood sugar control. For instance, opt for chicken breast with quinoa and steamed vegetables instead of white rice alone.

"Protein is a cornerstone for stable blood sugar, better energy, and lasting health. By choosing quality protein sources and spreading them evenly throughout your day, you can make a real difference in managing cravings, improving mood, and supporting metabolic health—especially during key life stages like menopause." -- Charlotte Battle, Vively's lead dietitian

Conclusion

Adding high-protein foods to your daily meals can be a smart way to help manage blood sugar levels and improve metabolic health. Even small portions of protein can make a difference.

Protein plays a role in regulating blood sugar by slowing down how quickly carbohydrates are digested and moderating insulin release. It also helps you stay full longer, which can support healthy weight management.

For the best results, aim to include protein in 2-3 meals each day. You can choose from animal-based options like salmon and eggs or plant-based choices such as tofu and lentils. The key is to maintain variety and consistency in your protein intake.

If you’re looking for personalised guidance, consider consulting an Accredited Practising Dietitian (APD). Many health funds and Medicare offer rebates for these consultations. Pairing protein with other nutrients and timing your meals strategically can further enhance blood sugar control, even if your daily protein needs are already met.