CortexLit tool · nutrition basics

Fish Meals Planner

Work out how many fish meals to add to your week, in a format you will actually buy, with the household safety rule attached.

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What this is based on

Every output names at least one verified PubMed source.

Jayedi A, Shab-Bidar S, Eimeri S, Djafarian K. Fish consumption and risk of all-cause and cardiovascular mortality: a dose-response meta-analysis of prospective observational studies. Public Health Nutr. 2018;21(7):1297-1306.
PMID 29317009 (verification gap: Observational cohorts with 82% heterogeneity in the all-cause analysis; regional differences, fish type and cooking method could not be separated.)
Systematic review with dose-response meta-analysis of 14 prospective cohort studies (10 publications) covering 911,348 participants and 75,451 deaths. · weight 0.5 · Each 20 g per day more fish was associated with a 4% lower risk of cardiovascular death (RR 0.96, 95% CI 0.94 to 0.98, I2 0%) and a marginally lower risk of all-cause death (RR 0.98, 0.97 to 1.00). The all-cause relation was U-shaped, and the authors report regional differences, with the risk rising again at higher intakes in Western cohorts.
Schwingshackl L, Schwedhelm C, Hoffmann G, et al. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017;105(6):1462-1473.
PMID 28446499 (verification gap: Observational and food-group level; the modelled 56% mortality reduction from optimal intakes is an arithmetic combination of the pooled estimates, not an observed outcome.)
Systematic review and meta-analysis of prospective studies covering 12 food groups and all-cause mortality, with linear and non-linear dose-response models. · weight 0.5 · Each additional daily serving of fish was associated with a 7% lower risk of all-cause death (RR 0.93, 95% CI 0.88 to 0.98), alongside similar associations for whole grains (0.92), vegetables (0.96), fruit (0.94) and nuts (0.76), while red meat (1.10) and processed meat (1.23) went the other way.

Limits: This plans meals; it does not assess your diet, your omega-3 status or your cardiovascular risk, and it carries no local mercury advisory.

Privacy

Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. The optional share card below is off until you switch it on, is built on your own device, and never includes anything you did not choose to include.

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  • Unlimited meal planning
  • Copy or download the plan
  • Offline, nothing stored

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  • A four-week rotation of species and formats
  • Shopping list export

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Related

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