What is the CSIRO Total Wellbeing Diet?

The CSIRO Total Wellbeing Diet is a scientifically proven weight loss program developed by Australia's national science agency, the CSIRO. Unlike fad diets or quick fixes, it's designed to help Australians lose weight safely, improve their health, and build habits that last. At its core, the program focuses on balanced nutrition through meal plans created by Accredited Practising Dietitians, real food and practical recipes, sustainable weight loss with average results of 5-7% body weight loss in the first 12 weeks, and powerful support tools including food and exercise tracking, weight tracker, and My Journey AI-powered personal to-do list.

How does the program work?

The CSIRO Total Wellbeing Diet is built around scientifically designed meal plans created by Australian based Accredited Practising Dietitians. These plans are tailored to different lifestyles and health goals, including Simple, Women's Wellbeing, Protein Balance, Foodies, Fast Start, Indulgence, Gut Health, and Gluten Free options. The program includes powerful digital tools: a food and exercise tracker to help you stay accountable, a weight tracker to see your progress, and My Journey, an AI-powered to-do list that gives you personalised guidance and next steps.

Who is the diet suitable for, and can I follow it with dietary requirements?

The CSIRO Total Wellbeing Diet is designed for adults who want to lose weight, improve their health, and build long-term healthy eating habits. The program is particularly helpful for people who want a structured, science-backed approach to weight loss, prefer practical everyday meals, and value digital tools to stay on track. We offer dedicated programs for type 2 diabetes, high blood pressure, high cholesterol, and joint pain. Meal plan options include gluten free, high protein, and gut health-focused plans. The program is suitable for breastfeeding mothers with an additional allowance, but not suitable for people under 18 or women who are pregnant.

What's included in my membership?

When you join the CSIRO Total Wellbeing Diet, you get personalised meal plans created by Accredited Practicing Dietitians, hundreds of family-friendly recipes you can swap and customise, weekly shopping lists, food and exercise tracker, weight tracker, My Journey interactive AI-powered to-do list, expert tips and resources, and dedicated programs for diabetes, high blood pressure, high cholesterol and joint pain. You can also choose to kickstart your journey with Fast Start shakes, our optional meal replacement program.

How much does the program cost?

Membership to the CSIRO Total Wellbeing Diet is designed to be affordable and great value for money. You'll get access to personalised meal plans, powerful digital tools, and expert resources for less than the cost of a daily coffee. We offer flexible membership options to suit your budget and goals, optional Fast Start meal replacement shakes, and a full refund of up to $199 if you complete and adhere to the online program. Members who receive a refund lose on average 28% more weight than other members, amounting to an extra 1.4 kg over the 12 weeks of the program.

Do I need to cook special meals?

No - the CSIRO Total Wellbeing Diet is designed to fit into everyday Australian life, so you don't need to cook separate diet food. Our meal plans use simple, affordable ingredients from the supermarket and include recipes the whole family can enjoy. You'll find quick, fuss-free options for busy nights, budget-friendly meals using everyday ingredients, family-friendly recipes so you don't need to cook twice, flexible choices so you can swap meals, and a smart shopping list function that automatically creates your weekly grocery list.

How much weight can I expect to lose?

Weight loss results vary from person to person, but CSIRO research shows that members who follow the CSIRO Total Wellbeing Diet achieve clinically significant outcomes. On average, members lose 5.3% of their body weight overall. Among those who complete 12 weeks and use the weight loss tools, the average increases to 7.3% of body weight. Over the long term, 64% of members lose an average of 11.9% of their body weight in one year, showing that the program delivers lasting change.

Is exercise part of the program?

The CSIRO Total Wellbeing Diet is first and foremost a food-based weight loss program - your results come mainly from following the scientifically designed meal plans. Exercise is encouraged as a way to support your weight loss and improve your overall health, but it's not essential to see results. Even if you're not exercising, you can still expect to lose weight. If you do want to include exercise, the program offers simple, optional exercise plans designed for different fitness levels, home-based workouts with little or no equipment, and a food and exercise tracker so you can log your activity when you choose.

What kind of support is available?

The CSIRO Total Wellbeing Diet provides tools, resources, and real people to help you succeed. With your membership, you'll have access to a motivating Facebook community, group coaching webinars led by experts, one-on-one health coaching sessions (available at an additional cost), My Journey AI-powered interactive to-do list, food and exercise tracker, weight tracker, practical tips and resources from CSIRO dietitians, and smart shopping lists to make healthy eating easier.

Does the CSIRO Total Wellbeing Diet have side effects?

No - the CSIRO Total Wellbeing Diet is a natural, food-based weight loss program with no medical side effects. Because it's built on balanced nutrition and healthy lifestyle habits, it's safe, sustainable, and designed for long-term wellbeing. The program focuses on real food and practical meal plans created by CSIRO dietitians, healthy lasting weight loss without compromising your health, and better overall wellbeing, including improvements to energy, fitness, and confidence.

Menopause Diet Plan for HCF Members | CSIRO Total Wellbeing Diet

A nutrition-first approach to women’s wellbeing

Perimenopause and menopause bring real changes to the body — from shifts in weight and metabolism to changes in mood, sleep and energy. While these changes are normal, they don’t have to dictate how you feel day to day.

Healthy eating is important at every age — but during your forties and fifties, the right nutrition becomes even more powerful.

Created by Australia’s national science agency, the CSIRO Total Wellbeing Diet Menopause Plan builds on decades of clinical nutrition research and adapts it specifically for women navigating perimenopause and menopause.

A well-balanced menopause-focused eating pattern can help:

manage weight changes linked to hormone shifts
reduce the severity of hot flushes and fatigue
support bone density and muscle strength
protect heart health
lower chronic disease risk
stabilise mood and energy

What you’ll learn

With practical guidance and no guesswork, you’ll discover:

how to eat for healthy, sustainable weight management during perimenopause and menopause
how protein, fibre and low-GI carbohydrates support energy and hormonal balance
how to structure meals to reduce sugar crashes, cravings and bloating
how to nourish your body for today — and protect your health for the years ahead

High-protein chicken and pasta meal demonstrating nutritious budget-friendly CSIRO Total Wellbeing Diet recipe ideas.

See if you could join for free today*!

Fill out the form below to see if you meet the eligibility criteria for the 16 Week Program HCF hospital cover offer.

If you are not eligible for the 16 Week Program hospital cover offer, you'll gain access to up to 75% off the CSIRO Total Wellbeing Diet thanks to HCF⁺, but be quick - limited time only.

What's included

16 weeks access to the online program
A scientifically formulated weight loss plan from CSIRO
2 x Health Coaching sessions with an Accredited Practising Dietitian
Delicious, simple meal plans suitable for singles, couples and families
At-home exercise plans suitable for all fitness levels
Mobile app and tracking tools to monitor your success
Supportive community to keep you motivated
Group Coaching sessions packed with expert advice

Enter your details below

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Last Name

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The number next to your name on your HCF card

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About the Menopause Plan

The Menopause Plan includes a dedicated Women’s Wellbeing Meal Plan, designed by nutrition experts and aligned to CSIRO principles:

Daily breakfast, lunch, dinner and snack recipes
A nutrition plan tailored to support common menopause symptoms such as:
- hot flushes
- brain fo
- energy dips
- mood changes
Educational tutorials from CSIRO experts to guide you through this life stage
Simple tracking tools to help you stay consistent
Free group coaching sessions for motivation and accountability
A supportive community of women on the same journey
Everything is designed to be realistic, enjoyable and achievable.

Why a menopause-focused meal plan matters

As oestrogen levels decline, the body’s response to food, exercise and stress changes. The meals in the CSIRO Total Wellbeing Diet Menopause Plan are designed to:

Support weight and hormonal balance

Using lean, protein-rich foods and low-GI whole grains

Stabilise mood and energy

With slow-release carbohydrates that reduce blood sugar spikes

Protect bone and muscle health

Through calcium-rich dairy and nutrient-dense whole foods

Provide support for your heart health

Using healthy fats and oils linked to reduced cardiovascular risk

Ease bloating and digestive discomfort

With high-fibre, anti-inflammatory recipe choices

Support sleep quality and recovery

With balanced evening meals that promote stable blood sugar overnight

80+ delicious recipes created for women’s wellbeing

The Women’s Wellbeing Meal Plan includes 80+ new recipes, built around:

balanced macronutrients
realistic portion sizes
everyday supermarket ingredients
flexible meal choices for busy lives

Each meal is designed to support how your body works during and beyond menopause — so you can feel nourished, energised and confident in your food choices.

That's why our members achieveⓘ

weight loss in the first 12 weeks

weight loss within in 6 months

weight loss after a year and maintained

Melissa — lost 17 kg^Θ

After having her baby, Melissa found it hard to get back to her usual active lifestyle — until she joined the program.

“I ended up losing 17 kg. It gave me structure, support and a healthy routine again.”

Sarah — lost 83 kg^Θ

At 158 kg, Sarah was experiencing the emotional and physical strain due to excess weight.

“I went from 158 kg down to 74 kg. It took time, discipline and support — but it changed every part of my life.”

Pat — lost 17 kg^Θ

A self-described “serial dieter”, Pat decided this would be her final attempt before turning 60.

“It had everything I needed: delicious food, easy website, affordable, great support & an amazing community.”

^ΘMelissa lost 17 kg in 6 months | Sarah lost 83 kg in 2 years | Pat lost 17 kg in 8 months. Individual results may vary.

Don't have Hospital Cover?

No worries! We've got you covered.

Join today and save up to 75%!

Menopause Plan FAQs

How much does the Menopause Diet Plan cost?

The Menopause Diet Plan is included with all CSIRO Total Wellbeing Diet memberships. Whether you have a little or a lot to lose, we have a plan that will suit your weight loss goals and budget! The CSIRO Total Wellbeing Diet offers monthly or yearly payment options: view all pricing options here.

I have specific dietary requirements (e.g. vegetarian, gluten-free). Is this program for me?

It depends! We do have a gluten-free meal plan that can be chosen during setup, but at this time we do not have a specific vegetarian or vegan meal plan. The CSIRO Total Wellbeing Diet online program can be adapted to this style of eating with a few tweaks, and we have a great Help Article on how to do that here.

If you suffer from food allergies, you can substitute out food that you can't eat for things that you can. This is the beauty of our food groups as all food can be swapped within the same group. For example, if you can't eat nuts, you can swap this for avocado in the healthy fats and oils category, or if you can't eat bananas, you can swap this ingredient for apples. However, please be aware that at this time you cannot choose a meal plan that eliminates foods to which you are allergic.

What makes the Menopause Plan different from other diets?

So many things! First and foremost, we don't believe in eliminating any foods or food groups, or in counting calories. Instead, our program focuses on eating all foods in moderation to ensure you get optimum nutrition from wholefoods. The meal plan specifically has more fats, protein and calcium to help support you through perimenopause and menopause.

Second, our program is created by CSIRO, Australia's national science agency, so you know the program you are receiving has been tried, tested, and validated.

And finally, we offer you a refund^ of $199 if you adhere to the scientifically formulated criteria. What could be better than that?

Can I still enjoy my favourite foods and socialise while on the program?

Of course! We’ve tried to make our program as easy and sustainable as possible and that means factoring in those fun social occasions, as well as your favourite treats. We have a food group that specifically caters for this called Indulgences which you can learn about here.

What kind of results can I expect?

Results are as unique as each of our bodies as everyone has a different starting point – some of our members have lost 5 kg and reached their goal weight, while others have lost 100 kg to reach their goal weight. But you can be confident that if you follow our program, you will lose weight. Why? Because it has been proven repeatedly by science.

As a guide, the average rate of weight loss is about half a kilogram a week (averaged over 12 weeks). This might not sound like a lot but achieving this each week will add up to big losses over time – and losses that you’ll be able to maintain!

Learn more about our results and science.

Is there any additional support?

When you join you can get the following extra support:

Free Group Coaching sessions to ensure you get the most out of the program
Free educational content from the CSIRO Experts
Stay accountable with our 1-on-1 coaching sessions with an Accredited Practising Dietitian (optional extra)
Get motivated through our supportive online community

*Important information about the HCF hospital cover offer

The HCF CSIRO Total Wellbeing Diet hospital cover offer is only available to HCF members with hospital cover who are aged 18 or over, have a Body Mass Index of 28 or above, and have multiple lifestyle risk factors like smoking, physical inactivity and poor nutrition.

Please note: The refund offer set out in our Refund Offer Terms^ is not available with any HCF offer. Fast Start Shakes are also not included in any HCF offer.

⁺Important information about the HCF Member Discount

Savings are calculated on the Standard $79/ Month Plan.

This offer is not for the program refund offer which refunds membership fees at the end of the 3 month plan. You may be eligible for a rebate through your HCF Extras Cover depending on your available limits.

To claim you will receive an invoice from us at the end of your program that you can pass submit to HCF. If you would like to check before you register for the program, please contact the HCF team here to check if you’re eligible for a rebate and which limit applies to you.

~Important information about the HCF extras cover offer

Depending on the level of your extras cover, HCF may reimburse the cost of the 12 Week Program up to your available Health Management Program limits.

Some out-of-pocket costs may apply. Excludes Overseas Visitors Health Cover.

Please note: The refund offer set out in our ^Refund Offer Terms is not available with any HCF offer. Fast Start Shakes are also not included in any HCF offer.

Menopause Diet Plan

by the CSIRO Total Wellbeing Diet for HCF members