Replaces all calorie counting. Every lunch & dinner:

• ½ plate vegetables / salad — any amount, seconds allowed
• ¼ plate protein — fish, chicken, eggs, beans, lentils, tofu, lean meat
• ¼ plate wholegrain carbs or potato with skin — no bigger than his fist
• Fat = 1–2 tbsp olive/rapeseed oil · Drink = water

For weight loss: eat slowly, stop at 80% full, no seconds of the carb quarter. Three regular meals beat grazing — steady blood sugar also helps seizures.

• Grapefruit / Seville oranges (meds)
• Alcohol (for now)
• Processed meats — bacon, sausages, ham, salami, corned beef
• Sugary drinks, fruit juice & smoothies — fastest glucose spike
• Takeaways as routine — one main can hold 2–4 days' salt
• Ready meals, packet soups, stock cubes used freely, poured soy sauce
• Pastry — pies, sausage rolls, croissants, pasties
• Butter, ghee, lard, coconut oil as everyday fats → swap to olive/rapeseed
• White bread/rice, sugary cereals, crisps as daily habits
• Biscuits, cakes, chocolate bars living in the cupboard — they can visit, not live there

Aim under 6g salt/day to help keep BP under 140/80. Usual ambushes: tinned soup (1.5–2g!), stock cubes (1g+ each), bread, cheese, soy sauce (1g/tbsp), ham, takeaways (3–6g).

Never add salt at the table. Cook with acid (lemon/vinegar), herbs, spices and the smoked-paprika trick. Taste adapts in 3–4 weeks — food starts tasting better.

Fibre lowers LDL, flattens blood sugar and fixes constipation — but on a metformin-sensitive stomach it must build gradually, or bloating derails everything.

• Wk 1–2: porridge most mornings, one extra veg portion, white→50/50 bread
• Wk 3–4: ½ tin beans/lentils into one meal, 50/50→wholemeal, white→brown rice
• Wk 5–6: pulses most days, daily handful of nuts, 1 tbsp ground flaxseed
• Target ~30g/day, with 1.5–2L fluid (fibre without water makes things worse)

• GP / stroke-team clearance to start graded exercise
• Physiotherapy / stroke-rehab referral (cerebellar = balance focus)
• Vestibular assessment if dizziness lingers
• Local Exercise After Stroke or cardiac-rehab class
• Sleep apnoea screening (snoring/daytime sleepiness — treating it helps every marker)
• Diabetic foot check + supportive trainers (walking is the cornerstone)

• Balance before intensity — get steady first; falls bleed badly on DAPT
• No straining / breath-holding — always exhale on effort (protects the basilar stenosis)
• Smooth, not spiky — gradual warm-ups, no sudden max efforts, stay hydrated
• Seizure-smart — never swim alone, no heights, no road cycling; sleep + no alcohol
• Pace the fatigue — little & often; rest is part of the plan

Effort guide — talk test: can sing = light · can talk not sing = moderate (the target) · few words only = vigorous (later phases only).

Goal: safe movement, balance, a daily habit, beat fatigue.

Walk little & often — 5–10 min, 2–3×/day; a 10-min walk after each meal is the highest-value habit (glucose, steps, bowel, mood).

Balance (daily, holding the counter): weight shifts, feet-together stand, heel/toe raises, tandem stance, sit-to-stands.

Strength (gentle, 1 set): sit-to-stands, wall press-ups, calf raises — exhale on effort. Plenty of rest.

Aerobic: walks toward 20–30 min most days; stationary/recumbent bike is ideal (no fall/traffic risk). Nudge toward 5–7k steps.

Strength ×2/wk: resistance bands + bodyweight, 2×10–12, never to failure, never holding breath.

Balance: tandem hands-free, single-leg with support, heel-to-toe walking. Add gentle/chair yoga for flexibility.

Aerobic: 150–300 min/wk moderate — brisk walking, cycling, swimming/aqua (supervised, never alone). Smooth intervals only, no cold sprints.

Strength ×2–3/wk: progress to light dumbbells/machines; moderate weight, 10–15 reps, controlled, exhale on effort. No max lifts or heavy overhead.

Balance: dynamic — step-ups, tai chi (great for stroke balance + calm).

Keep 150–300 min/wk aerobic, strength ×2–3, balance + mobility woven in. Walking as transport turns the no-driving year into daily fitness. Goal shifts from "recover" to "thrive & prevent the next one" — pick activities he enjoys; that's what lasts decades.

Driving: must inform DVLA; standard is ~1 year seizure-free before reapplying (team confirms).

Post-stroke fatigue is real, not laziness — pace before exhaustion; spread tasks; recovery days are productive.

Mood: low mood & anxiety affect ~⅓ of survivors and are very treatable. Watch for persistent low mood/withdrawal >2 weeks → GP, NHS Talking Therapies (self-refer), Stroke Association 0303 3033 100.

Sleep protects seizures, BP, glucose, weight & mood — consistent times, dark cool room, no screens late, no caffeine after early afternoon.

Connection: the no-driving year risks isolation — make movement social (walking groups, swim buddy, peer groups) and sort transport early.

Basics that protect every marker: medication adherence (pill organiser + alarms), foot care, eye & dental checks, vaccinations, hydration.

Monthly (cupboard/freezer, never goes off): tinned fish, tinned tomatoes, tins of pulses, dried oats/rice/pasta/lentils, oils, spices, frozen veg/berries/fish, ground flaxseed, chia, dark chocolate, bulk nuts.

Weekly fresh (small & cheap): eggs, milk, big tubs of Greek yoghurt, chicken/turkey, fresh fish on offer, seeded bread (freeze half), salad & veg of the week, bananas/apples, lemons, fresh garlic & ginger.

With no driving: one big monthly ambient delivery + small weekly fresh order keeps fees efficient.

• 2–3 meat-free dinners/week (pulses ~£1.20/kg cooked) — also the best LDL move
• Tinned/frozen fish over fresh — same omega-3, a third of the price
• 50/50 mince + lentils — halves cost & saturated fat, invisible
• Frozen veg & berries = zero waste · own-brand tins = same product
• Chicken thighs over breast · whole chicken Sunday → 3 meals
• Realistic budget for one: ~£35–45/week, less once the cupboard's stocked

Resources: Diabetes UK (meal plans, remission) · Stroke Association 0303 3033 100 · British Heart Foundation (recipes) · NHS Eatwell, Better Health, Couch-to-5K, Talking Therapies · NHS Food Scanner app.

Ask the GP: dietitian referral · NHS Type 2 Path to Remission eligibility · plant-sterol products are fine with the statin (flag use) · vitamin D (Oct–Mar) & B12 monitoring · diabetic foot & eye screening · sleep-apnoea screen · DVLA/driving timeline.

Big-picture goal: at HbA1c 54 with a fresh diagnosis, diabetes remission is realistic. Diet + movement amplify the medicines — they don't replace them.