The Total Wellbeing Diet is a higher protein, lower GI eating plan based on the latest science on protein distribution. Research shows that eating protein rich food across all meals combined with low GI carbohydrates is the best way to lose weight and keep the weight off long-term.

For more information on your Protein Balance Diet, please click here.

What is Protein?
Protein is a macro-nutrient made up of building blocks called amino acids (micro-nutrients). Some amino acids can be made by the body (non-essential), however others must be supplied from your diet (essential).

Where does protein come from?
The macronutrient “Protein” is found in many foods. They come from both plant foods and animal foods. Rich sources of protein contain all the essential amino acids (complete proteins). These are mostly animal sources (red meat, chicken, fish, eggs, diary foods) as well as some plant sources (soy products, quinoa).

What about the Food Group Protein?
A common misconception by TWDers is that the Meat & Alternative Food Group is equivalent to a 'Protein Group' with units contributing directly to “protein” in the tracker. However, this is not the case. While foods in the Meats & Alternatives Group are rich in protein, there are other food groups that also contribute to protein intake such as the Dairy, Healthy Fats & Oils, Breads & Cereals and some vegetables.

Each food unit is grouped together with foods that provide similar amounts of a key nutrient. For example Meat & Alternatives are protein rich, dairy units provide calcium & protein, fruit units are a good source of vitamins & carbohydrates, Breads & cereal Units provide starchy carbohydrates, protein & vitamins/minerals etc.

So when you add foods into your tracker, they will be allocated to the food group. If you wish to see the nutritional value to see the amount of protein (the nutrient) from that particular food, just click on the “Nutrition Information” button.

Protein Sources

• Meat & Alternatives:
  • Lean red meat: beef, veal, lamb
  • Lean white meat: pork, skinless chicken
  • Fish & Shellfish
  • Eggs
  • Legumes: beans, split peas, lentils and chickpeas
  • Tofu & other soy products (tempeh, edamame beans, fermented bean curd)
• Dairy:
  • Low Fat Dairy Products: cottage cheese, yoghurt, milk
  • Soy milk & other soy products (yoghurt, ice cream)
  • Nut based dairy products (almond milk) - lower protein than whole nuts
• Healthy Fats & Oils:
  • Nuts & Seeds 
• Breads & Cereals 
  • Whole Grains
• Vegetables
  
  • Legumes: beans, split peas, lentils and chickpeas

Vegetarian Diets & Protein Intake

If dairy foods and eggs are part of your diet, you shouldn't have any problem achieving the protein intake. You most certainly can substitute lentils and other forms of vegetarian sources of protein for the animal proteins. If you wish to substitute non-meat protein, we would suggest eating 200 g tofu or 260 g cooked chickpeas, beans or lentils instead of 200 g meat fish or chicken or 2 eggs for 1 unit of protein.

Please note: The Total Wellbeing Diet was not designed or tested for vegetarian eating patterns. CSIRO have not investigated whether a high-protein vegetarian diet is as effective as a high-animal-protein diet, but they do know that vegetable protein confers a similar benefit in reducing hunger. You may want to consult your GP or dietitian to modify the Diet for your needs.