Why these numbers. Targets are set for gradual fat loss (roughly a 15–20% deficit) while keeping protein high enough to protect muscle. Carbohydrates come from whole grains, beans and starchy vegetables rather than refined flour and sugar, which keeps blood-glucose swings small. Vegetables are kept at 500 g+ per person per day for fibre and potassium.

Chronic-disease guardrails. Sodium stays under 5 g of salt a day, added sugar under 25 g, and cooking oil is capped at 25–30 g per person. Red and processed meat appear at most twice a week; fish appears at least twice. These are the levers that matter most for blood pressure and blood sugar.

This is a personal planning tool, not medical advice. If either of you has an existing condition or takes medication, check with a doctor or dietitian before making big changes.