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.

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.

CSIRO Total Wellbeing diet, suited to women in menopause for HCF Members

Q: 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.

Weight gain during menopause is common

If you’re doing everything that used to work and the weight still won’t budge, you’re not alone - and you’re not imagining it.

During perimenopause and menopause, falling oestrogen levels can change where the body stores fat. Age-related muscle loss can also contribute to a slower metabolism.

Getting enough protein can help protect muscle, so eating adequate protein becomes particularly important during this stage of life.

The CSIRO Total Wellbeing Diet provides a structured, high-protein approach to weight loss, with nutritious recipes, easy-to-follow meal plans and practical support to help HCF members build healthier habits.

The CSIRO Total Wellbeing Diet meets you where you are

There’s no calorie counting, cutting out entire food groups or starting over every Monday.

You’ll receive delicious recipes and easy-to-follow meal plans for breakfast, lunch, dinner and snacks, along with educational resources, tracking tools, coaching and a supportive community.

Everything you need to begin your weight-loss journey is included with your program access.

See if you could join at no cost today*

Complete the form below to see whether you meet the eligibility criteria for the HCF 16 Week Program hospital cover offer.

If you’re not eligible for the hospital cover offer, you can still access up to 75% off the CSIRO Total Wellbeing Diet through the HCF member offer.⁺ This discount is available for a limited time.

What's included

16 weeks’ access to the online program
A scientifically formulated weight-loss program from CSIRO
Two Health Coaching sessions with an Accredited Practising Dietitian
Delicious, easy-to-follow meal plans suitable for singles, couples and families
A Women’s Wellbeing Meal Plan with breakfast, lunch, dinner and snack recipes
At-home exercise plans suitable for different fitness levels
Mobile app and tracking tools to help you build healthier habits
Group Coaching sessions featuring practical expert advice
A supportive online community to help keep you motivated
Educational tutorials to help you navigate this stage of life

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The number next to your name on your HCF card

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About the Women’s Wellbeing Meal Plan

The program includes a dedicated Women’s Wellbeing Meal Plan designed by nutrition experts and aligned with CSIRO Total Wellbeing Diet principles.

It includes:

Daily breakfast, lunch, dinner and snack recipes
Higher-protein meals for weight loss and to help manage cravings
Balanced meals that include protein, healthy fats, calcium and nutritious carbohydrates
Educational tutorials to help you navigate perimenopause and menopause
Simple tracking tools to help you build consistent habits
Group Coaching sessions for practical guidance and motivation
Access to a supportive online community

The plan is designed to make nutritious eating realistic, enjoyable and achievable.

How the Women’s Wellbeing Meal Plan supports your weight-loss journey

Higher-protein meals

Protein helps protect muscle, which is particularly important as muscle mass naturally declines with age.

Balanced nutrition

The meal plan includes a variety of wholefoods and provides protein, healthy fats, calcium and carbohydrates as part of a balanced approach to eating.

Enjoyable everyday food

Recipes use familiar ingredients and are designed to make nutritious eating enjoyable and practical.

Structured meal planning

Easy-to-follow plans for breakfast, lunch, dinner and snacks take the guesswork out of deciding what to eat.

Flexible choices

The My Plan feature lets you personalise your meal plan based on dietary preferences, intolerances and foods you like or dislike.

Practical ongoing support

Educational content, tracking tools, coaching and an online community help you stay accountable and work towards sustainable habits.

Delicious recipes created for women’s wellbeing

Discover more than 80 recipes in the Women’s Wellbeing Meal Plan, featuring:

Balanced nutrition
Higher-protein meal choices
Realistic portions
Everyday supermarket ingredients
Flexible options for busy lifestyles

The recipes are designed to help you enjoy nutritious food and follow a structured approach to weight loss during and beyond perimenopause and menopause.

That's why our members achieveⓘ on the Total Wellbeing Diet

weight loss in the first 12 weeks

weight loss within in 6 months

weight loss after a year and maintained

Deb — lost 33 kg^Θ

Deb has come off medication for both high blood pressure and high cholesterol, and found a high protein way of eating she genuinely loves.

"Life is good," she says simply. "And to be able to maintain the weight loss so effortlessly is amazing."

Sarah — lost 84 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.”

^ΘDeb lost 33 kg in 36 months | Sarah lost 84 kg in 2 years | Pat lost 17 kg in 8 months. Individual results may vary.

Don’t have eligible hospital cover?

No worries - you can still access a special HCF member offer.

Join today and save up to 75%.⁺

Menopause Plan FAQs

How much does the program cost?

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. gluten-free). Is this program for me?

Yes. Our My Plan feature lets you personalise your meal plan to suit the way you eat.

With My Plan, you’ll be able to create your own meal plan to follow, adding specific dietary preferences or intolerances, such as gluten-free, plus any foods you really like or dislike.

What makes the CSIRO Total Wellbeing Diet 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 optimal nutrition from wholefoods. The meal plan provides adequate protein, healthy fats and calcium to help support you through perimenopause and menopause.

Second, the Total Wellbeing Diet is created by CSIRO, Australia's national science agency, so you know the program you are receiving has been tried, tested, and shown to achieve weight loss.

And finally, we offer you a refund^ of $199 on select plans if you adhere to the evidence informed 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 50 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 developed based on 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:

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

Trust the science. Lose weight. Gain life.

See whether you’re eligible to join at no cost with HCF hospital cover - or access the special HCF member discount today.

*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.