Reverse Your Bio Age Dinner Recipes 2

Dinner marks the soft landing of your eating day — a time to slow down, nourish fully, and support the body as it transitions into rest, repair, and renewal overnight.

These evening meals are designed around the Reverse Your Bio Age plate: cruciferous vegetables, richly coloured plant foods, high-quality protein, and healthy fats. Together, this balance supports healthy DNA methylation, honours your circadian rhythm, and creates the conditions your body needs for deep, restorative sleep.

Each recipe is intentionally satisfying without feeling heavy — comforting, grounding, and complete.

Finishing dinner by around 7pm gently extends your overnight fasting window, allowing space for autophagy, cellular housekeeping, and the metabolic shifts that support optimal gene expression.

Eat well. Close the kitchen. Rest deeply.

Turkey & Liver Minestrone with Meatballs

Serves: 4  |  Prep time: 20 minutes  |  Cook time: 30 minutes

Ingredients

For the meatballs

• 450 g lean turkey mince (93% lean)
• 85 g chicken liver, finely chopped
• 1 large egg
• Sea salt and black pepper
• 2 tbsp fresh parsley, finely chopped (approx. 8 g)
• 2 tbsp olive oil / avocado oil / coconut oil (30 ml)

For the soup

• 2 tbsp olive oil / avocado oil / coconut oil (30 ml)
• 4 garlic cloves, chopped
• 1 cup onion, diced (approx. 150 g)
• 1 cup carrots, chopped (approx. 130 g)
• 1 cup celery, chopped (approx. 100 g)
• 1 can diced tomatoes (400 g)
• 3 cups water (720 ml)
• 2 cups shiitake mushrooms, sliced (approx. 140 g)
• 1 small courgette, chopped (approx. 150 g)
• 2 cups butternut squash, cubed (approx. 300 g)
• 450 g asparagus, trimmed and chopped
• 1 bay leaf
• 1 tsp dried oregano
• 2 tsp dried rosemary (or 1 fresh sprig)
• 2 cups spinach, sliced (approx. 60 g)
• Sea salt and black pepper

Method

1. Combine the turkey, liver, egg, parsley, salt and pepper in a bowl. Mix well and roll into small meatballs (about 3–4 cm).
2. Heat 1 tbsp oil in a large pot over medium heat. Brown the meatballs all over, then remove and set aside.
3. Add the remaining oil to the same pot. Sauté garlic, onion, carrot, celery and mushrooms for 3–5 minutes until softened.
4. Add tomatoes, water, courgette, squash, asparagus, bay leaf and herbs. Bring to a gentle simmer.
5. Return meatballs to the pot, cover and simmer for 15 minutes until cooked through.
6. Stir in spinach to wilt, season to taste, and serve warm.

Roasted Vegetable Salad with Mustard Vinaigrette

Serves: 2  |  Cook time: 30 minutes

Ingredients

Salad

• 2 cups green leaf lettuce, shredded (approx. 80 g)
• 1 cup rocket (approx. 30 g)
• 1 large chicken breast (approx. 200 g)
• 1 cucumber, diced (approx. 300 g)
• 1 cup cherry tomatoes, halved (approx. 150 g)
• ½ cup green beans, chopped (approx. 60 g)
• ½ cup beetroot, cubed (approx. 75 g)
• 1 cup shiitake mushrooms, sliced (approx. 70 g)
• 1 small onion, sliced
• 1 tbsp avocado oil (15 ml)
• 30 g toasted pumpkin seeds (¼ cup)

Dressing

• 2 tbsp olive oil (30 ml)
• 2 tbsp apple cider vinegar (30 ml)
• 1 tbsp wholegrain mustard
• 1 tsp dried rosemary
• 1 tsp dried dill

Method

1. Roast the chicken breast at 180°C for 20–25 minutes, then slice or shred.
2. Toss beetroot, onion, beans and mushrooms with avocado oil and roast for 25–30 minutes until tender.
3. Combine salad leaves, cucumber and tomatoes in a large bowl.
4. Whisk all dressing ingredients together.
5. Add warm roasted vegetables and chicken to the salad, drizzle with dressing, and top with pumpkin seeds.

Coconut Curry Chicken

Serves: 2  |  Cook time: 25 minutes

Ingredients

• 200 g chicken breast, diced
• 2 tbsp ghee (30 g)
• ½ cup celery, diced (approx. 75 g)
• 1 cup carrots, sliced (approx. 120 g)
• ½ cup courgette, sliced (approx. 75 g)
• ½ cup red pepper, diced (approx. 75 g)
• 1 cup shiitake mushrooms (approx. 70 g)
• ½ cup sun-dried tomatoes (approx. 60 g)
• ½ cup onion, diced (approx. 75 g)
• 1 garlic clove, crushed
• 2 tsp cumin
• 2 tsp turmeric
• 1 tsp coriander
• ½ tsp black pepper
• 1 tsp sea salt
• 2 cups chicken stock (480 ml)
• 1 cup spinach, cooked (approx. 30 g)
• ¼ cup full-fat coconut milk (60 ml)

Method

1. Sauté chicken in ghee until lightly browned.
2. Add vegetables, spices, garlic and stock. Simmer 10–15 minutes until tender.
3. Stir in spinach and coconut milk. Heat gently and serve.

Turkey Marinara with Spaghetti Squash

Serves: 2

Ingredients

• 2 cups cooked spaghetti squash (approx. 300 g)
• 170 g turkey mince
• 1 medium onion, chopped
• ½ cup bell pepper, chopped (approx. 75 g)
• 1 small courgette, chopped
• 30 g shiitake mushrooms (½ cup)
• ½ cup olives, sliced (approx. 75 g)
• ½ cup tomato sauce (120 ml)
• 200 g diced tomatoes
• 1 cup spinach (30 g)
• 2 tbsp ground flaxseed (20 g)
• 1 tsp garlic powder
• Salt and pepper
• 1 small avocado, sliced

Method

1. Roast spaghetti squash at 190°C for 30 minutes, scrape into strands.
2. Brown turkey with onion, then add remaining ingredients except spinach and avocado.
3. Simmer until vegetables soften. Stir in spinach and flaxseed.
4. Serve over squash with avocado.

Turkey Burgers with Carrot, Apple & Beet Salad

Serves: 2

Ingredients

Burgers

• 2 turkey burgers (85 g each)

Salad

• ½ cup grated beetroot (approx. 60 g)
• 1½ cups grated carrot (approx. 180 g)
• ½ cup grated apple (approx. 75 g)
• Juice of ½ lemon (30 ml)
• 1 tsp honey (optional)
• 1 tbsp flaxseed oil (15 ml)
• 2 tbsp sunflower seeds (20 g)

Method

1. Cook turkey burgers until cooked through.
2. Mix salad ingredients in a bowl.
3. Serve burgers with salad and preferred toppings.

Creamy Cashew Chicken

Serves: 4  |  Cook time: 30 minutes

Ingredients

• 340 g chicken thighs or skin-on chicken breast
• 1 medium onion, chopped
• ½ tbsp coconut oil (7 g)
• 200 ml coconut milk
• 1 cup chicken stock (240 ml)
• 2 tbsp cashew butter (30 g)
• 1 tbsp balsamic vinegar
• 24 asparagus spears (approx. 300 g)
• 4 small sweet potatoes

Method

1. Roast sweet potatoes at 190°C for 30–40 minutes.
2. Roast chicken until done, set aside.
3. Sauté onion in coconut oil until soft.
4. Add coconut milk, stock, cashew butter and balsamic. Simmer until thickened.
5. Roast asparagus for 15 minutes.
6. Serve chicken and vegetables topped with sauce.