Introducing our NEW Menopause Plan
Specifically created to help you lose weight during perimenopause and menopause.
- Manage weight gain
- Help manage common symptoms and set yourself up for optimal long-term health
- Delicious new recipes that support menopause nutritional needs
A nutrition-based approach to women’s wellbeing
No matter what age, a healthy diet is always one of the most critical factors in women achieving optimal health.
However, as a woman enters her forties and fifties, a healthy diet becomes even more crucial as it can help counter the perimenopause symptoms and menopause symptoms as well as prevent many chronic diseases, such as cardiovascular disease, diabetes, and certain types of cancer.
Created by the experts at CSIRO, Australia's national science agency, the New Menopause Plan is grounded in the trusted CSIRO Total Wellbeing Diet principles.
This high protein, low-GI and high fibre plan has been designed to provide optimal nutrition for women to thrive during this major life phase.
You’ll discover …
- How to eat for healthy weight management during perimenopause and menopause
- How to stabilise energy and hormonal balance through your food choices
- And access a carefully curated meal plan designed to optimise your nutrition during perimenopause, menopause and beyond.
The benefits of a diet focused on perimenopause and menopause
Our carefully curated meals have been designed to:
- Reduce perimenopause and menopausal weight gain and support hormonal balance with lean protein-rich foods and low-GI whole grains
- Stabilise mood and energy through slow-release, low-GI foods to help prevent sugar crashes
- Support bone and muscle health with calcium-rich low-fat dairy and nutrient-dense whole foods
- Reduce risk of chronic disease which increase during menopause, and support heart health, through heart-smart, healthy fats and oils
- Soothe bloating and discomfort often experienced in perimenopause and menopause with anti-inflammatory, high-fibre and digestion-friendly recipes
Included in the NEW Menopause Plan
- The plan includes a new Women Wellbeing Meal Plan which includes daily breakfast, lunch, dinner and snack recipes
- A nutrition plan that will help you manage some of the perimenopause symptoms and menopause symptoms like hot flushes, brain fog and mood swings
- Educational tutorials from CSIRO Experts to help you navigate you through this life phase
- Tracking tools to keep you on track
- Free Group Coaching sessions
- A supportive community to help keep you motivated
How our members rate us
Our members consistently rate us as Australia's No. 1 weight loss program
Over 80 new and delicious recipes. With a strong focus on balanced nutrition, an easy-to-follow meal plan that will empower women to feel their best during and beyond perimenopause and menopause.
Janice lost 20 kg* and completely changed her habits
With the CSIRO Total Wellbeing Diet, self-confessed stress eater Janice beat the menopause weight gain, mood swings and frustration. She lost 20 kg with our diet and credits the CSIRO Total Wellbeing Diet with totally changing her habits.
*In 6 months. Individual results may vary.
Watch her storyEmma lost 14kg* by better understanding her diet and exercise needs during perimenopause.
As Emma approached her 40s, she began to notice changes in her body she couldn’t ignore.
Despite regular exercise, she saw a significant increase in weight around her belly and back, areas where she hadn’t struggled before.
It was as though the exercises that had always worked in the past suddenly weren’t enough.
As Emma transitioned into perimenopause, her understanding of nutrition became crucial.
*In 9 months. Individual results may vary.
Watch her storySarah lost 83 kg* - now she's lifting weights
Everything changed for our favourite member Sarah after losing 83 kg with the CSIRO Total Wellbeing Diet. From hiding away in social situations and suffering from daily head aches, she now loves the gym, bike riding and walking - in size 10 jeans, no less.
*In 2 years - individual results may vary
Watch her storyMenopause Plan FAQs
How much does the New Menopause Diet Plan cost?
The New 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 membership 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