The following higher protein eating plans are based on scientific studies conducted in young women and middle aged men and women. Studies demonstrated that those participants who have followed a higher protein diet, successfully lost weight and improved their risk factors, including blood pressure, blood glucose and cholesterol.
How much beef and lamb should you eat?
The Australian Dietary Guidelines recommend increasing intake of vegetables and having 65g a day of red meat or 130g every second day because it is one of best sources of iron and zinc in the Australian diet. So eating beef and lamb 3 to 4 times a week with plenty of vegetables is not only consistent with the Australian Dietary Guidelines, it’s already what most Australian families have for dinner.
What foods help reduce hunger?
Protein-rich foods and lower glycemic index (GI) carbohydrates are satisfying foods, as are meals with plenty of vegetables because of their bulk. Beef, lamb, eggs, milk and yoghurt are protein-rich foods to include at meal times. Low GI carbohydrate-rich foods include oats (e.g. porridge), pasta, dense-grainy bread, legumes (e.g. chick peas, kidney beans, lentils) and most fruits (e.g. apples, pears, oranges, bananas, stone fruit). A higher protein, low GI diet is more filling and will help to fill you up, so you are less likely to feel hungry.
The Live Well Plan – a higher protein, low GI weight loss plan
If you need to lose weight and improve your cholesterol, blood pressure or blood glucose levels, this plan will help you.
The Live Well Plan shows you how to make simple changes to your diet and lifestyle to lose weight and improve your health so you have more energy to enjoy life.
There are three parts to The Live Well Plan:
- A higher protein, low Glycemic Index (GI) eating plan
- Advice on regular exercise
- Tips to achieve mindful eating
The eating plan encourages a variety of protein-rich and low GI foods without cutting out carbs and explains how to choose foods from key food groups in the right portion sizes to help you lose weight.
Download The Live Well Plan and for more information on planning meals, portion sizes and how to lead an active lifestyle.
Look good, feel good: a weight loss plan for young women
Check out the ‘look good, feel good’ weight loss plan, specifically designed for young women. With a flexible higher protein, low GI eating plan, delicious recipes and tips for a busy work and social life; it’s got all you need to look and feel good.
Download the ‘look good, feel good: a weight loss plan for young women’ brochure
Download your free meal plans
The following recipes are suitable for a Look Good! Feel Good! eating plan.
Lamb rump steaks with red lentil salad
Wholemeal sourdough bruschetta
Beef pasta salad
Beef and zucchini salad with mint oil
Beef Pad Thai
Warm red curry lamb rump salad
Rump steak with fresh Latin salad
The CSIRO Total Wellbeing Diet
The CSIRO Total Wellbeing Diet is a proven weight loss program, based on scientific studies. The eating plans show you how to eat more protein-rich, low fat foods to help you lose weight and meet your nutrient needs, while still feeling satisfied.
The eating plans are easy to follow and there is no need to count kilojoules on this meal plan. You simply keep track of the foods you eat from each food group and the portion sizes. The combination of protein-rich foods and low GI foods helps to keep you satisfied and feeling fuller for longer.
You can download the Total Wellbeing Diet booklet here which features a two week meal plan and a handful of recipes.
Also check out our new resource ‘The Live Well Plan’, basedon a higher protein diet similar to the CSIRO Total Wellbeing Diet.
Higher protein, family friendly recipes
The following recipes are suitable for a higher protein eating plan and are family friendly, so the whole family will enjoy them.
Spanish rissoles with quinoa salad
Chinese stir-fried beef
Vietnamese grilled beef salad
BBQ steak with chimmichurri sauce
Beef, barley and vegetable soup
Spiced yoghurt roast lamb
Moroccan lamb tagine