I can't put a number on that, unfortunately. I don't do well with diets that require I keep track of all the details — it feels like a chore and I tend to give up — so I decided instead to adopt a simple rule of thumb: avoid carbs where possible. In practice, this means no breads, no pasta, no doughnuts, no sugary foods, etc. Instead, I eat more protein. This works well for me and I lost 15-20 lbs quite quickly and I now maintain a good weight. YMMV, though.

As for cushion time, my practice is very basic: just 10 minutes of mindfulness meditation each day (usually after working out). I feel calmer, less irritable, and more present in everyday life. It's not a panacea, but I find it helps me.