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4 Age-Defying Dinner Recipes

You can "reignite" a tired metabolism by eating more protein, fruits and veggies.

Medically reviewed in February 2020

Older couple cooking in kitchen
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Here’s the thing about metabolism: It ages faster than we do. Starting around age 30, it slows by 5 percent with each decade, says Caroline Apovian, MD, director of the Nutrition and Weight Management Center at Boston Medical Center. So, by the time you’re 45, you’re burning 200 fewer calories a day than you did in your mid-20s. 

The good news: You can “reignite” a tired metabolism, Dr. Apovian says. By eating more lean protein, fruits and veggies, you’ll have the fuel you need to stay full, feel more energetic and maybe even lose weight. These protein-packed meals from Apovian’s book, The Age Defying Diet, can help get you started.

Salmon in foil packet with lemon and asparagus
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Fish Fillets Baked in Foil

You’ll need to judge the cooking time for this recipe by the thickness of the fillets. Thin fish like trout, tilapia and flounder should take about 12 to 15 minutes; salmon, halibut and other meatier fish will take about 16 to 20 minutes.

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mushrooms on a grill
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Open-Faced Turkey-Portobello Burgers

Turkey burgers with juicy roasted portobello mushrooms in place of buns make a delicious combo. Cook the burgers slowly until they’re no longer pink in the middle, and top with a squirt of mustard.

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Close-up of pork chops in pan
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Pork Chops with Dijon Mustard Sauce

Made with boneless pork chops—a lean source of protein—this tasty dish takes just minutes to prepare. Be sure to trim off any fat before cooking.

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Chicken breast with fruit
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CHICKEN WITH RED GRAPES

The flavor of this fruity sauce intensifies the longer you cook it. Add a salad or other vegetables and a small serving of grains, and you’re all set.

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All recipes from The Age-Defying Diet by Caroline Apovian, MD. Copyright © 2015 by Caroline Apovian and The Philip Lief Group, Inc. Reprinted with permission of Grand Central Publishing, New York, NY. All rights reserved.

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