There are few immunity-boosting nutrients more well-known than vitamin C. It’s used for everything from helping to prevent illnesses to aiding in a faster recovery when you’re actually sick. And millions of us don’t get enough vitamin C. Change that today with this full collection of delicious vitamin C meals. Each recipe is practical and simple to prepare, yet surprisingly complex in its flavors and textures. Plus, these vitamin C meals will dramatically increase your body’s total antioxidant levels for renewed vitality and wellness.

1. BREAKFAST: Grapefruit Green Smoothie

vitamin c meals

This green smoothie is the perfect way to jump-start your morning as well as your vitamin C levels.

A single grapefruit has nearly 80 mg of vitamin C. To put that into perspective, adult men need a minimum of 90 mg of vitamin C a day while women need a minimum of 75 mg. Thus, this green smoothie is the perfect way to jump-start your morning as well as your vitamin C levels. But that’s not all. Grapefruit is also high in other immunity-enhancing nutrients, such as zinc, copper and iron.

The natural tartness of grapefruit is balanced in this delicious breakfast smoothie with the gentle sweetness of bananas and apples, which add further antioxidant benefits. Finally, the burst of warmth offered by the fresh ginger root helps soothe inflammation and promote better digestion. When it comes to vitamin C meals, this powerhouse smoothie gets you off to a good start.

1 medium grapefruit, peeled with seeds taken out

1 large apple, cored

2 cups spinach, fresh

1 large ripe banana, frozen

1/2 cup unsweetened almond milk or your favorite plant-based milk

1/2 tsp fresh ginger, peeled and diced

Toss all the ingredients in a blender and blend until smooth. Enjoy! If you prefer an icier smoothie, add an optional handful of ice cubes while blending.


2. LUNCH: Asian Sesame Broccoli and Tofu Stir Fry

vitamin c meals

Just 1/2 cup of cooked broccoli offers a whopping 51 mg of vitamin C.

Bring the flavor of your favorite Asian takeout home for lunch with this broccoli stir fry. The infusion of garlic, sesame oil, soy sauce and rice vinegar will make you the envy of the office lunch room, but it’s what’s on the inside that counts.

Just 1/2 cup of cooked broccoli offers a whopping 51 mg of vitamin C. All the garlic and ginger and onion boost your immune system (while also offering additional benefits, such as improving your gut health as potent prebiotics). Plus, the tofu’s high protein content revs up your metabolism and keeps you happy until dinner as you journey through these different vitamin C meals.


1/4 c soy sauce

2 tbsp water

2 tbsp toasted sesame oil

1 tbsp raw, organic honey (or your favorite sugar substitute)

2 tbsp rice vinegar

2 tbsp ginger, grated and fresh

2 cloves garlic, minced 

3 tbsp sesame seeds

1-2 tbsp cornstarch


14 oz block extra-firm tofu (ideally organic if you want to avoid GMO soy)

Pinch of salt and pepper

2-3 tbsp cornstarch

2 tbsp oil (e.g. peanut oil, coconut oil etc.)

1/2 lb frozen broccoli florets 

4-5 green onions, sliced

4 cups cooked brown rice (or rice substitute, such as quinoa)

Press the tofu between a few layers of towels, using a heavy cookbook or a dish to weigh it down. This helps press out excess water, giving the tofu a firmer and meatier texture and improving its ability to absorb flavors from the sauce and herbs.

Meanwhile, mix together all of the sauce ingredients and set aside. Use more cornstarch for a thicker texture (it’s your personal preference).

After the tofu has been pressed for 30-60 minutes (the longer, the better), cut it into 1-inch cubes and roll each cube in cornstarch. 

In a hot pan, add the oil then fry the tofu for a minute or so on each side so that all sides of each tofu cube are golden-brown and crispy. Set aside.

In the same, now empty, hot pan, add the broccoli and saute until the broccoli has become ever-so-slightly charred on its edges. Then, pour in the sauce and reduce the heat to a simmer. Stir constantly until thick and fragrant.

Serve by scooping some rice into a bowl, top with the saucy tofu mix, and garnish with green onions.


3. DINNER: Taco Salad

vitamin c meals

Taco salad makes meatless Mexican look effortless!

Take meatless Mexican to a whole new level with this easy, and satisfying, taco salad that’s sure to delight friends and family with its colorful assortment of ingredients, textures and flavors.

Tomatoes are very high in vitamin C, but that’s not all. In animal studies, researchers found that lycopene (an active compound in tomatoes that’s activated when tomatoes are cooked) stimulates the immune system, increases the production of your immune system’s “killer” T-cells, and helps your immune system to better respond to infections.

But you won’t care about the science as soon as you take one crunchy, zesty bite from this dish (and all the other vitamin C meals we’ve featured today!).

2 tbsp extra-virgin olive oil or your favorite alternative oil

 1 large sweet onion, chopped

 1 15-ounce can of corn niblets, drained 

4 large tomatoes

1 1/2 cups cooked whole grain brown rice

1 15-ounce can black beans, drained

1 tbsp chili powder

1 ½ tsp dried oregano, divided

¼ tsp salt

 ½ cup chopped fresh cilantro

 ⅓ cup prepared salsa

 2 cups shredded lettuce

 1 cup shredded pepper Jack cheese (or your favorite plant-based cheese substitute)

 2 ½ cups coarsely crumbled tortilla chips

 Lime wedges

In a frying pan, heat the oil and then saute the onion and corn until the veggies start to turn golden-brown and carmelized. 

While it is cooking, chop one of the tomatoes and toss it into the frying pan with the rice, beans, chili powder, a teaspoon of the oregano and a pinch of salt. Stir constantly for another 5-10 minutes then set aside to cool.

Chop the rest of the tomatoes and mix with the rest of the oregano, plus the cilantro and salsa. This simple step takes store-bought salsa and elevates it to homemade status with the fresh zest of the herbs.

Assemble your taco bowls by tossing the lettuce with all of the cooked bean mix, half of your salsa, and a handful of cheese in a big mixing bowl. Then, dish out into individual serving bowls, top with the chips and more salsa and cheese, then garnish with lime and enjoy!


More Ways to Support Your Health

Your diet, and these vitamin C meals, are just one piece in your immune system’s wellness puzzle. Thymic proteins are another piece. It is the job of these thymic proteins to train the body’s immune system to effectively seek and identify diseased cells. Unfortunately, your levels of thymic proteins fall as you get older. BioPro-Plus 500 offers a full dose of thymic proteins to help restore your body’s natural levels. Maximize your health by combining these Vitamin C meals with healthy supplements!

HUNGRY? Keep Reading More:

Immunity Lunches for the Whole Family