Reverse Your Bio Age Lunch Recipes 2

Each dish centres on dark leafy greens, cruciferous vegetables, vibrant plant foods, quality protein, and nourishing fats — the core components of the Reverse Your Bio Age plate. Together, these meals deliver key methyl donors, antioxidants, and phytonutrients that help support healthy DNA methylation and optimal cellular function as the afternoon unfolds.

The recipes are designed to feel comforting yet light, full of flavour without unnecessary complexity, and carefully balanced to support steady blood sugar, sustained energy, and a well-nourished biology. Ingredients are intentionally simple and practical, allowing meals to be prepared in advance or assembled quickly — making consistency achievable even on the busiest of days.

Mexican Salmon Salad

Serves: 2  |  Prep & cook time: ~15 minutes

Ingredients

Salad

• 1 × 170 g (6 oz) tin wild pink salmon, drained
• 1 medium avocado, peeled, stoned and sliced
• 1 large lime, juiced (juice divided; half for dressing)
• ½ tsp chilli powder
• 2 cups spinach, chopped (≈ 60 g)
• 2 cups romaine lettuce, chopped (≈ 90 g)
• ¼ cup sliced black olives (≈ 35 g)
• 1 cup cherry tomatoes, halved (≈ 150 g)
• 1 egg, hard-boiled, peeled and sliced
• 4 medium radishes, sliced (≈ 50 g)
• 2 spring onions, chopped
• ¼ cup fresh coriander, chopped (≈ 10 g)
• 2 tbsp sunflower seeds (≈ 20 g)

Dressing

• Juice of ½ lime
• 1 tbsp olive oil (≈ 15 ml)
• ½ tsp turmeric
• ½ tsp salt

Method

1. Place the salmon in a medium bowl and gently flake.
2. Add the avocado, half of the lime juice and the chilli powder. Mix gently, keeping the texture chunky.
3. In a large bowl, whisk together the remaining lime juice, olive oil, turmeric and salt.
4. Add the chopped romaine and spinach and toss lightly to coat.
5. Add the olives, tomatoes, egg, radishes and spring onions.
6. Spoon the salmon mixture evenly over the salad.
7. Sprinkle with coriander and sunflower seeds. Serve immediately.

Beef Meatballs with Brussels Sprout & Leek Slaw

Serves: 3  |  Cook time: ~30 minutes

Ingredients

Meatballs

• 225 g (8 oz) grass-fed minced beef
• 1 large egg
• 2 tbsp ground flaxseed (≈ 14 g)
• 1 tbsp dried tarragon
• 1 tbsp dried marjoram
• ½ tbsp paprika
• ½ onion, finely diced (≈ 75 g)
• 1 tsp garlic powder

Slaw

• 2 cups Brussels sprouts, finely shredded (≈ 180 g)
• 1 small leek, thinly sliced
• 1½ cups cavolo nero (lacinato kale), shredded (≈ 100 g)
• 1 small sweet potato, grated (≈ 150 g)
• 2 tbsp coconut aminos (≈ 30 ml)
• 1 tbsp coconut oil (≈ 15 g)

Method

1. Preheat the oven to 180°C (160°C fan).
2. Combine the minced beef, egg, flaxseed, herbs, paprika, onion and garlic powder. Mix well.
3. Shape into 2–4 cm meatballs and place on a baking tray.
4. Bake for ~30 minutes, until cooked through.
5. While the meatballs cook, heat the coconut oil in a sauté pan over medium heat.
6. Cook the sweet potato for 5 minutes, then add the leek and cook for a further 5 minutes.
7. Add the Brussels sprouts and kale and cook for 5–10 minutes until wilted.
8. Stir in the coconut aminos and cook for another 5 minutes.
9. Serve the meatballs alongside the warm slaw.

Pizza Salad

Prep time: 10 minutes  |  Cook time: under 30 minutes

Ingredients

Salad

• 340 g (12 oz) minced beef
• 1 medium onion, chopped
• 2 large peppers, chopped
• ½ cup shiitake mushrooms, chopped (≈ 35 g)
• 1 courgette, chopped
• 2 rashers bacon, chopped
• ¼ cup olives (≈ 35 g)
• 2 tsp garlic powder
• 5 cups spinach (≈ 150 g)
• 4 cups mixed salad leaves (≈ 120 g)

Dressing

• 2 cups tomato sauce (≈ 480 ml)
• 4 tbsp olive oil (≈ 60 ml)
• 2 tbsp red wine vinegar (≈ 30 ml)

Method

1. Preheat the oven to 180°C (160°C fan).
2. Place the bacon on a baking tray and cook for ~15 minutes until crisp.
3. Meanwhile, sauté the onion in a little oil over low–medium heat until softened.
4. Add the minced beef, breaking it up as it cooks.
5. Once almost cooked, add peppers, courgette, olives and garlic powder.
6. Stir in the spinach last and cook until wilted.
7. Chop the cooked bacon and add to the beef mixture.
8. Whisk together the dressing ingredients.
9. Serve the warm beef mixture over salad leaves and drizzle with tomato dressing.

Butternut Squash Soup

Serves: 2  |  Cook time: ~40 minutes

Ingredients

• 1 butternut squash
• 4 tbsp olive oil
• 1 onion, chopped
• 2 stalks celery, diced
• 1 garlic clove, crushed
• 1 red pepper, diced
• 1 cooked chicken breast, diced
• 2 cups chicken stock (≈ 500 ml)
• 2 tsp curry powder
• 1 tsp sea salt
• 1 tsp cumin
• ½ tsp ground black pepper (optional)
• 1 tsp garlic powder
• 1 cup water (≈ 250 ml)

Method

1. Prick the whole squash with a fork and roast at 185°C for ~40 minutes until soft.
2. Melt the oil in a large pan and sauté onion, celery and red pepper until softened.
3. Add the cooked chicken and set aside.
4. Scoop the cooked squash flesh into a blender with stock, spices and water. Blend until smooth.
5. Return to the pan, add the sautéed vegetables and gently heat through.
6. Simmer until thickened. Blend until smooth. Garnish with chopped coriander and chives if desired.

Tarragon Chicken Salad

Serves: 4  |  Cook time: ~35 minutes

Ingredients

• 450 g (1 lb) chicken
• 1 celery stalk, diced
• 1 large carrot, grated
• 2 tbsp dried tarragon
• 1 tsp dried parsley
• 1 tsp dried marjoram
• 1 onion, finely chopped
• 1 garlic clove, crushed
• ¼–½ cup avocado or olive oil mayonnaise (≈ 60–120 g)
• 1 bunch spinach, sliced

Method

1. Boil the chicken for ~20 minutes until cooked through. Cool slightly.
2. Dice the vegetables.
3. Pulse the chicken in a food processor until finely chopped.
4. Mix with vegetables, herbs and mayonnaise. Season to taste.
5. Serve over spinach or in lettuce cups, cucumber slices or daikon rounds.

Nori Rolls with Tahini Dressing

Serves: 2  |  Prep time: 20 minutes  |  Cook time: 20 minutes

Ingredients

Nori rolls

• 1 tbsp avocado oil (≈ 15 ml)
• 1½ cups cauliflower rice (≈ 180 g)
• 115 g (4 oz) wild salmon fillet
• ½ lemon, sliced
• Salt and pepper
• 4 nori sheets
• 1 medium avocado, sliced
• 1 medium cucumber, thinly sliced
• 1 red pepper, thinly sliced
• ½ cup daikon radish, sliced (≈ 60 g)

Tahini dressing

• 4 tbsp tahini (≈ 60 g)
• 4 tbsp water (≈ 60 ml)
• Juice of ½ lemon
• 1 garlic clove, crushed
• 1 tbsp olive oil (≈ 15 ml)
• Salt and pepper

Method

1. Preheat oven to 190°C (170°C fan).
2. Heat avocado oil in a pan and gently cook cauliflower rice for ~8 minutes.
3. Bake the salmon with lemon slices for 10–15 minutes, then flake.
4. Whisk all dressing ingredients until smooth.
5. Fill nori sheets with cauliflower rice, vegetables and salmon.
6. Drizzle with dressing, roll and serve. Use extra dressing as a dip.

Mediterranean Chicken

Serves: 3  |  Prep time: 5 minutes  |  Cook time: under 30 minutes

Ingredients

• 255 g (9 oz) chicken thighs
• 1 cup artichoke hearts in oil (≈ 240 g, drained)
• ½ cup sun-dried tomatoes (≈ 70 g)
• 1 leek, chopped
• 1 head of broccoli, chopped (≈ 90 g)
• 2 cups spinach (≈ 60 g)
• 1 cup kale, chopped (≈ 70 g)
• 1 medium onion, sliced
• ½ cup chicken stock (≈ 120 ml)
• 1 tbsp balsamic vinegar
• 1 tbsp coconut oil (≈ 15 g)

Method

1. Roast the chicken at 185°C for 20–30 minutes until cooked through.
2. Heat coconut oil in a pan and cook onions gently until translucent.
3. Add sun-dried tomatoes, broccoli, leek and stock. Cook for a few minutes.
4. Add artichokes, kale, spinach and balsamic vinegar.
5. Cook until vegetables are tender and greens wilted.
6. Serve with the chicken.

Chocolate Pecan Date Bites

Makes: 12  |  Prep time: 15 minutes  |  Chill time: 30 minutes

Ingredients

• 12 medium Medjool dates, pitted (about 90 g)
• 12 pecan halves (about 30 g)
• 60 g 85% dark chocolate
• 1 tsp coconut oil
• 1 tsp vanilla extract
• Coarse sea salt

Method

1. Gently press or knead each date until soft, then shape into a small disc.
2. Place a pecan on top of each date and press lightly so they stick.
3. Melt the chocolate in short microwave bursts (20 seconds at a time), stirring between each. Stir in the coconut oil and vanilla until smooth.
4. Dip each date-pecan bite into the melted chocolate, coating lightly. Place on greaseproof paper.
5. Sprinkle with a pinch of sea salt, then place in the freezer for about 30 minutes until set.

Keep in an airtight container in the fridge or freezer and enjoy straight from cold.