Diet meal plans
Discover our range of tasty meal plans for weight loss.
- Nutritionally balanced so you get full health benefits
- Experience fewer cravings with higher protein meals
- Simple recipes the whole family can enjoy
Find a diet meal plan to suit you
Membership to the CSIRO Total Wellbeing Diet includes access to all our diet meal plans, so you're sure to find one to suit your preference.
Our Simple meal plan limits the time and money you need to spend, while our Protein Balance meal plan ensures you feel full throughout the day. If you're keen to lose weight with meal replacements, the Fast Start meal plan is for you, and if you're a woman in midlife, our Women's Wellbeing meal plan is designed for your nutritional needs.
All of our meal plans follow a higher protein, low GI philosophy that keeps you feeling full all day – because losing weight doesn’t mean you have to go hungry!
Our meal plans are also flexible, meaning you can swap out any meals you don't like - or don't feel like that day.
Curb cravings, boost fat loss
Our diet meal plans are carefully designed to curb cravings and maximise fat loss through a balanced, high-protein approach. Protein is balanced throughout all three main meals and selected snacks to help support sustained energy and effective weight management.
This structure offers two key benefits. First, you’ll enjoy a satisfying, protein-rich breakfast while keeping the rest of your meals balanced and enjoyable. For many, incorporating more protein in the morning is a new habit, but it can significantly improve satiety and help maintain steady energy levels throughout the day.
Second, by including protein in every meal, you help preserve lean muscle mass during weight loss. This ensures that the weight lost comes primarily from body fat, allowing you to achieve more effective and sustainable results.
What our members say
Would you like to sample our Simple meal plan?
Enter your details and we’ll send you a free sample of the Simple meal plan.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.
Get startedGeorgina lost 39.1 kg* with our online program
"It just fit in with my lifestyle. I would 100% recommend the Fast Start Shakes to all members. For so many grappling with their health and weight, seeing those results keeps you motivated. As soon as you start seeing progress, it feeds into you and makes you want to work harder to keep it going throughout the program. I lost 7kg over the first 3 weeks and it was definitely a motivator to keep me going and trust the science."
*In 16 months - Individual results may vary.
Get StartedTerry lost 100 kg* and has kept it off
Tipping the scales at 185kg when he joined, Terry's weight loss journey has been nothing short of incredible.
"Since starting on the CSIRO Total Wellbeing Diet, I have lost 100 kg, which is over 50 percent of my body weight. I feel in control and I have more energy and motivation."
"Joining the program probably saved my life – it certainly gave me my life back."
*In 2 years. Individual results may vary.
Get startedCompare the diet meal plans on the CSIRO Total Wellbeing Diet
You can choose from a wide range of meal plans on the CSIRO Total Wellbeing Diet - these are just a few of them.
| Meal plan | Primary focus | Best for | Signature features |
| Simple | Make eating well as easy and affordable as possible | Time-poor or budget conscious members | Many no-cook meals, quick prep, fewer ingredients |
| Fast Start | Kickstart results using meal replacement shakes | Anyone battling cravings or wanting a quicker start | Meal replacement shakes integrated into the program tools |
| Women's Wellbeing | Support during menopause, perimenopause and midlife | All women, but especially women in menopause or perimenopause | Emphasis on protein, fibre, omega-3s to balance hormones and boost energy |
| Protein Balance | Curb cravings and maximise body fat loss | All-round plan that suits most people | Protein spread evenly across all meals |
| Foodie | Variety and enjoyment | Food lovers and members who love to entertain | Exciting recipes, meal prep at start of week |
| Healthy & Indulgent | More plant protein mixed in, plus delicious desserts | Members who want to limit how much meat they eat | One meat-free day per week, delicious dessert every day |
| Gut Health | Increased nutritional fibre to support a healthy gut | Members who need or want to focus on their digestion | High-fibre recipes to boost your good gut bacteria |
| Protein Balance Plus | Focus on higher protein meals | All-round plan that suits most people | High protein meals, exciting recipes |
| Diabetes-friendly | The right distribution of carbohydrates | People with type 2 diabetes or prediabetes | Carbohydrate and food group distribution |
| Gluten-free | Nutritionally balanced gluten-free meals and snacks | Members with gluten intolerance or insensitivity | Gluten-free meals and snacks |
Frequently asked questions
What makes the CSIRO Total Wellbeing Diet meal plans different?
Our meal plans are built on a higher protein, low GI foundation that’s backed by CSIRO research. This approach is designed to help you lose weight without feeling hungry — and build healthier eating habits for life.
Key benefits include:
- Higher protein content to keep you feeling full and reduce snacking
- Balanced meals and snacks that support sustained energy
- Backed by science from Australia’s national science agency
- Flexible structure so you can make it work for your lifestyle
Unlike fad diets or one-size-fits-all programs, our meal plans are structured for real-world results and long-term success, not just short-term fixes.
How do I choose the right meal plan for me?
All members get access to every meal plan, so you can start with the one that suits your lifestyle best — and switch any time.
| Meal plan | Best for | Highlights |
| Simple | Busy people or budget-conscious members | Quick prep, minimal ingredients, no-cook options |
| Fast Start | Anyone wanting a jumpstart | Includes meal replacement shakes to boost early results |
| Women's Wellbeing | Women in menopause or midlife | Nutrients to support hormone balance and energy |
| Protein Balance | Most people | Balanced, high-protein meals for steady energy |
Tip: If you’re unsure where to start, Protein Balance is our most popular all-rounder.
Can I personalise or swap meals in the plan?
Yes — our plans are completely flexible. If there’s something you don’t like (or just don’t feel like eating), you can easily swap it out.
You can:
- Swap any meal for an alternative
- Adjust serving sizes to suit your appetite
- Filter recipes by preferences like gluten-free or vegetarian
- Use the digital tools to make adjustments in seconds
This flexibility makes it easier to stick with your plan and still enjoy what you eat.
Will I feel hungry while following the plan?
One of the biggest myths about dieting is that you need to feel hungry to lose weight. Our plans are designed to do the opposite.
- Each meal includes quality protein to keep you feeling full
- Low GI foods help maintain steady blood sugar and energy levels
- Preserving lean muscle supports healthy, sustainable weight loss
“I never felt like I was starving, and that’s what made it easy to keep going.” — Janice, lost 20 kg in 6 months
Are the meal plans suitable for different dietary needs?
Yes. Along with our core plans, we offer specialised options for different needs and preferences:
| Meal plan | Designed for | Key features |
| Gluten-free | People with gluten intolerance or sensitivity | Gluten-free meals and snacks |
| Diabetes-friendly | Members with type 2 diabetes or prediabetes | Balanced carbohydrate and protein distribution |
| Gut Health | Anyone wanting to improve digestion | High-fibre recipes to support gut bacteria |
| Healthy & Indulgent | Those reducing meat or wanting balance | More plant protein + daily dessert |
These plans follow the same core science, just tailored to your goals and lifestyle.
How do meal replacements work in the Fast Start plan?
The Fast Start plan combines real meals with science-backed meal replacement shakes to help you:
- Curb cravings and stay on track
- See faster initial results to stay motivated
- Save time on meal prep without compromising nutrition
You’ll typically replace 1–2 meals a day with shakes in the early weeks, then transition to more whole foods over time — making it easier to build long-term habits.
Can I still enjoy my favourite foods and socialise while on the program?
Yes — one of the biggest strengths of the CSIRO Total Wellbeing Diet is that it’s designed for real life, not isolation or strict rules. We know food is about more than just nutrients — it’s also about pleasure, connection and social experiences.
Here’s how the program supports balance and flexibility:
- Enjoy occasional treats — our plans include allowance for indulgences, so you don’t have to give up your favourite foods.
- Social-friendly structure — the flexible meal planning system means you can plan ahead for dinners out, BBQs or celebrations.
- Smart swaps and portion guidance help you enjoy restaurant meals or homemade favourites without derailing your progress.
- You can adjust your daily or weekly intake to make room for special occasions.
This approach helps you build habits you can actually sustain long term, without feeling restricted or left out.