Blog article
How to meal plan successfully: Evidence-based tips from a CSIRO dietitian
According to recent CSIRO research, people who used meal plans more often achieved greater weight-loss outcomes than those who used them less frequently.1 And it’s not just about weight management, there are also benefits to your bank balance (with less supermarket trips), your stress levels, and your nutrient intake.
Keep reading as Nicole shares her top tips, and we share the science behind successful meal planning.
Meet Nicole Pritchard
Nicole Pritchard is an Accredited Practising Dietitian (APD), seasoned health coach, and Head of Health Programs at Digital Wellness, the parent company of the CSIRO Total Wellbeing Diet. With over 17 years’ experience, Nicole has become a trusted expert in evidence-based weight loss and behaviour change, helping Australians achieve sustainable health improvements.
What the research says¹
The CSIRO study analysed data from nearly 78,000 participants of the CSIRO Total Wellbeing Diet and looked at how often people used the program's meal plans and what impact that had on their weight-loss results.
- Those who used meal plans the most lost an average of 6.4 kg after 12 weeks.
- This was 24% more weight loss than people who used meal plans less frequently.
Starting early mattered too.
- Members who used meal plans consistently in the early stages of the program lost an average of 6.9 kg after one year.
- That's 48% more weight loss than those who used meal plans the least.
According to CSIRO Research Scientist Dr Gilly Hendrie, meal planning doesn't just tell people what to eat. It helps them build the habit of planning ahead, which reduces guesswork and supports long-term behaviour change.
So, let’s talk about successful meal planning and make a plan for the week ahead!
Having a plan when hunger strikes
We’ve all been there. Dinner time rolls around; you’re stood in front of the fridge staring into the veggie drawer and without a zucchini being touched you’re suddenly eating cheese and crackers. Hunger research shows that when people are hungry, food becomes more appealing and rewarding, and people are more likely to choose indulgent foods over more nutritious options.2
Meal planning isn't just about getting organised. It's about creating a strategy for those moments when you're tired, busy or hungry. When you've already decided what you're eating, you're less likely to rely on last-minute choices that don't align with your goals.
The benefits of meal planning
Get excited for the benefits coming your way when you start meal planning including:
- Healthier eating when hunger strikes
- Staying on track with your health or weight goals
- Reduced decision fatigue and mealtime stress
- A more varied, nutritious diet
- Time saved during busy weeks
- Reduced food waste
- Less money spent on groceries and takeaway
While the reduced mental load and healthier more rounded eating is a huge everyday benefit to bathe in, the real benefit of a meal plan is having a healthy option ready when hunger strikes and takeaway suddenly looks very tempting.
“Having a personalised meal plan built around your needs, preferences and lifestyle takes the guesswork out of each day and makes healthy choices easier to stick to.” Nicole says
Remember: The best meal plan isn't the most perfect one. It's the one that helps you make a healthy choice when you're tired, busy or hungry.
How to meal plan for the week
“Being organised and well prepared can make a huge difference to the quality of your diet. This includes habits such as planning your meals in advance, freezing healthy meals for a later date, shopping to a list, and always having healthy ingredients close at hand. It will save time and reduce your reliance on last-minute food choices where healthy options can be hard to come by.” Says Nicole
Successful meal planning starts with commitment, and a few good tips, luckily we’ve got some below from Nicole.
How to start meal planning: Nicole's top 5 tips:
- Plan your week ahead
Review your schedule and afternoon commitments, then take these into account when planning the evening meals. Simplify busy days with quick and easy meals – if you have a late one at the office or need to take kids to after school activities, you won’t want to cook a meal that takes an hour to prep! Something that’s quick and easy, a slow cooker meal that can be made ahead of time or make a double batch the night before so you can easily reheat it.
- Batch cook your meals and use leftovers
Batch cooking meals, or making more portions than you need, allows you to cook a healthy meal once, eat twice – or more, depending on how much food you make.
The beauty of this as a cost-saving tactic means you can bulk buy ingredients, which can be cheaper as a result. And, with a healthy meal waiting for you in the fridge, you can avoid impulse buying something not as healthy when you’re short on time.
- Use what you have & stock your pantry with staples
When you’re in meal-planning mode, do a stocktake of your pantry, fridge and freezer and choose recipes which take advantage of the ingredients you already have. This not only saves money by avoiding food waste, but it can also make your weekly grocery shop less expensive. Stock your kitchen with versatile, nutrient-dense basics that have a long shelf life. Keep whole grains like brown rice or quinoa, canned beans or tomatoes, and frozen fruits and vegetables on hand for easy additions.
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Shop with a list
When shopping, plan a list in advance and stick to it.
By planning meals in advance, you remove the guesswork. Long term, this can help you cut back on kilojoule intake and lead to stronger weight loss results. -
Have a back-up plan
Having a few ‘emergency’ meals up your sleeve for when life doesn’t go as planned. Relying on pantry staples and freezer shortcuts that come together in under 10 minutes with zero chopping, such as canned tuna, tinned chickpeas, microwave brown rice sachets, frozen vegetables or bagged salad kits. Easy healthy doesn’t need to be complicated!
You could be fully covered for the CSIRO Total Wellbeing Diet Program
Some CSIRO dietitian-developed recipes to try this week:
- For when you need a snack: Jaffa Protein Balls
- Start a weekly taco night: Tex Mex Chill Beef
- Muffins freeze well and kids love them in their lunchbox too: Apple and cinnamon mini muffins
- These are a great breakfast grab-and-go snack: Ricotta breakfast quiches
Meal planning works because it removes decisions from moments when we're hungry, busy or tired. Depending on the day, possibly all three! By deciding what you'll eat in advance, healthy choices become easier when motivation is low and that’s a win for the week.
The CSIRO Total Wellbeing Diet is an evidence-based, healthy eating and weight management program developed by Australia's national science agency, CSIRO. It combines a higher-protein, low-GI eating plan with meal plans, recipes, exercise guidance, tracking tools and behaviour-change support to help people lose weight in a sustainable way and build healthier long-term habits. The program focuses on whole foods rather than fad diets or restrictive eating, making it easier to maintain over time.
How HBF members can access it
Eligible HBF members may be able to access the CSIRO Total Wellbeing Diet through our health programs. Depending on your level of cover and eligibility criteria, you may be able to access:
- The CSIRO Total Wellbeing Diet Health Support Program, which combines the online weight-loss program with support from an Accredited Practising Dietitian.
- Eligible members with Hospital Cover may be able to access to the program may be fully covered for 12 weeks, including three health coaching sessions and a copy of the CSIRO Complete Recipe Collection cookbook.
- Members with eligible Extras cover may also be able to claim benefits for CSIRO Total Wellbeing Diet programs through HBF's Healthy Living Programs.
Sources:
1CSIRO – Study links meals planning to greater weight loss outcomes
2National Library of Medicine - The impact of hunger on indulgent food choices is moderated by healthy eating concerns
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
