CortexLit

CortexLit tool · Nutrition basics · Runs offline · No account

Two Change Diet Builder

Turn two specific dietary changes into a weekly plan with a review date, and print it.

← Back to the article · See the evidence

This tool gives general information based on the research summarised in Diet and Mood: Reading the Evidence Honestly. It is not a medical device, does not diagnose, and does not replace advice from your clinician.

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Free vs Plus




Free (this page)
  • weekly plan with two changes and targets
  • printable card
  • text export and print
  • all citations and cautions


Plus (optional, one-time)
  • calendar (.ics) review reminders
  • unlimited share images
  • share card without the 'Made with CortexLit' footer


Checkout isn't live yet, so Plus is unlocked here with a local code. The check runs in your browser and can be bypassed; it is a placeholder for a real payment link.






Free tier: 1 share image per result.






Commercial disclosure: optional paid Plus tier; all evidence, cautions and the main result are free. No affiliate links, no sponsors.







What this is based on


Every output names at least one verified PubMed source. Identifiers were verified on 2026-10-11 in an earlier batch and carried over into this build; they were not re-queried here, and no retraction database was checked. Verification was at abstract level.


Rees 2019
Rees K, Takeda A, Martin N, et al. Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2019;3(3):CD009825. doi:10.1002/14651858.CD009825.pub3. PMID: 30864165.
PMID 30864165 · cochrane systematic review · weight 1.0 · abstract level
Dinu 2018
Dinu M, Pagliai G, Casini A, et al. Mediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trials. Eur J Clin Nutr. 2018;72(1):30-43. doi:10.1038/ejcn.2017.58. PMID: 28488692.
PMID 28488692 · systematic review · weight 1.0 · abstract level
Molero 2025
Molero P, De Lorenzi F, Gędek A, et al. Diet quality and depression risk: A systematic review and meta-analysis of prospective studies. J Affect Disord. 2025;382:154-166. doi:10.1016/j.jad.2025.03.162. PMID: 40158860.
PMID 40158860 · systematic review meta analysis · weight 1.0 · abstract level


Limits: This organises your own changes into a plan; it does not assess nutritional adequacy and does not predict health outcomes. Blood pressure effects are small group averages.







Privacy


Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. Saving is opt-in, local to this browser, deletable, and unencrypted.