Sample the Protein Balance meal plan
Lose weight by controlling appetite and cravings with our Protein Balance meal plan.
Protein Balance is an effective weight loss meal plan that distributes protein more evenly across meals, helping you lose weight and control cravings.
Get your free sample of the Protein Balance meal plan
Enter your details and we’ll send you a free sample of the Protein Balance meal plan.Why Protein Balance works
Backed by the latest scientific research, our Protein Balance meal plans are built on a simple but powerful idea: spreading protein evenly across each meal of the day can help control appetite, manage cravings and support healthy weight loss. This proven approach is based on findings from CSIRO, which show that a high protein meal plan — especially with more protein at breakfast — can help people feel fuller for longer and reduce the urge to snack on less healthy foods. Protein Balance is the foundation of many of our most popular meal plans, providing a flexible and sustainable way to improve your health and wellbeing.
A balanced protein intake offers a range of benefits beyond just weight loss. By increasing the amount of protein at each meal, you can support better appetite control, maintain muscle mass while losing body fat, boost your metabolism, and lower overall energy intake without feeling hungry. High protein diets have also been shown to reduce the risk of heart disease and diabetes by improving blood glucose control and lowering triglyceride levels. These benefits make Protein Balance a smart, sustainable way to manage weight and build healthier habits.
Choose your Protein Balance plan and start today
We offer four Protein Balance–based menu plans to suit different lifestyles and food preferences:
- Protein Balance is the classic plan — simple, flexible and effective.
- Foodie is perfect for those who love variety and seasonal flavours.
- Healthy & Indulgent brings more plant-based options, fish and healthy indulgences.
- Protein Balance Plus draws on the CSIRO Protein Plus cookbook to offer nutritious, protein-rich recipes from all food groups.
All four plans follow our high protein, low GI philosophy, with the flexibility to swap meals to suit your tastes.
Whether your goal is to lose weight, improve your health, or simply enjoy delicious balanced meals, the Protein Balance approach is designed to fit into real life. Backed by science and trusted by thousands, these high protein, low GI meal plans help make healthy eating easier and more satisfying. Start your journey today with a plan that’s simple, flexible and proven to support long-term success.
Melissa lost 17 kg*
Pregnancy led to weight gain for Melissa and she struggled to maintain her usual active lifestyle. After the baby arrived, she she joined the CSIRO Total Wellbeing Diet and ended up losing a total of 17 kg!
*In 6 months. Individual results may vary.
Watch her storyFrequently Asked Questions
What is the Protein Balance approach?
The Protein Balance approach is based on spreading protein evenly across each meal of the day to support appetite control, reduce cravings and help manage weight. Research from CSIRO has shown that increasing protein intake — especially at breakfast — can:
- Help you feel fuller for longer
- Reduce unhealthy snacking
- Support healthy, sustainable weight loss
All of our Protein Balance meal plans are built on this foundation, combining the latest nutrition science with practical, flexible eating.
How is Protein Balance different from other high protein diets?
- Distributes protein evenly across all meals
- Pairs high protein with low GI foods for sustained energy
- Focuses on long-term, sustainable eating habits rather than restriction
- Offers flexible menu plans to suit different tastes and lifestyles
What are the different Protein Balance meal plans?
We offer four Protein Balance–based menu plans, each designed to suit different preferences:
| Meal plan | Description | Key feature |
| Protein Balance | The classic, flexible plan designed to control appetite and cravings. | Simple, balanced and easy to follow |
| Foodie | Seasonal, flavour-rich meals with some prep at the start of the week. | Ideal for food lovers and variety seekers |
| Healthy & Indulgent | Tasty recipes with more plant-based options, seafood and healthy treats. | Balanced with indulgence and variety |
| Protein Balance Plus | Recipes from the CSIRO Protein Plus cookbook for a nutrient-rich diet. | Well-rounded, high in protein and low GI |
All plans are fully customisable with meal swaps to suit your lifestyle.
What are the benefits of a Protein Balance meal plan?
Protein Balance plans are designed to support both short- and long-term weight loss and overall health. Key benefits include:
- ✅ Better appetite control and reduced cravings
- ⚡ Improved metabolism and energy
- 💪 Protection of lean muscle mass during weight loss
- ❤️ Support for heart and metabolic health
- 🧠 Flexible eating that fits into real life
Is Protein Balance for me?
Protein Balance meal plans are designed for most people looking to:
- Manage or lose weight in a sustainable way
- Improve their overall diet quality
- Feel fuller and more satisfied throughout the day
- Support a healthy metabolism and blood sugar levels
The Protein Balance approach suits a wide range of lifestyles and food preferences thanks to flexible menu options. If you have specific dietary needs or medical conditions, it’s best to consult a healthcare professional before starting a new meal plan, or contact our friendly Member Services team.
How do I get started with Protein Balance?
Getting started is simple:
- Join the CSIRO Total Wellbeing Diet
- When you set up your account, choose your preferred plan — Protein Balance, Foodie,
- Healthy & Indulgent or Protein Balance Plus.
- Every week, personalise your menu by swapping meals to suit your tastes.
- Follow the plan and enjoy high protein, low GI meals designed to support your goals.
- Stay flexible — this plan fits around your lifestyle, not the other way around.