4 Age-Defying Dinner Recipes

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.

Medically reviewed in December 2019.

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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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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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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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.