Vitamin-C Rich Citrus Meals for a Day

Want to stay away from the cold and reduce the risk of getting sick, you need to include citrus fruits once a week in your diet. Fruits are a powerful tool to boost your immune system and keep it strong all year. Citrus fruits are rich in vitamin C which help ward of foreign bodies from your body and strengthen the immune cells production. Vitamin C or ascorbic acid prevents cell damage, increases the production of collagen and even lowers levels of the stress hormone cortisol which helps in keeping your immunity exceptionally good.

Benefits of Citrus Fruits


These brightly-colored citrus fruits are one of the best sources of Vitamin C. 100 grams of oranges contains 53.8 mg of Vitamin C. It is also rich in plenty of antioxidants. Oranges keeps you hydrated, improves blood circulation, optimises organ function and flushes out toxins from your body.


Lemons are the cheapest sources of Vitamin C and the best citrus fruits available throughout the year. One lemon provides about 31 mg of Vitamin C which is almost 50 percent of the daily requirements. Citrus fibers help in reducing cholesterol levels in the body and also promotes weight loss.


Gooseberry is one of the richest natural sources of vitamin C. It is a highly nutritious fruit which helps us meet the daily requirements of Vitamin C. It is rich in antioxidants, flavonoids, anthocyanins and phytonutrients which help protect the body against harmful microbes. It helps fight against the common cold and easily boost immunity in the body. Vitamin C per Amla fruit ranges approximately up to 600 to 700 mg.


Yams are a starchy vegetable with potential vitamins and minerals including Vitamin C. 100 grams of yam consists of 17 mg of Vitamin C. This root vegetable can help in boosting immune function.

30-Minutes Immunity-Boosting Meal plan

This is a simple immunity boosting meal plan which can be made within 30 minutes. It includes citrus fruits such as oranges, gooseberries  and lemons. These fruits help reduce the likelihood of catching a cold. Yam is one of the vegetables which is rich in vitamin C. 

Vitamin-C Rich Meal Plan

Shopping List

Fruits: oranges, gooseberry, lemon

Vegetables: green chili, sweet corn, carrot, green peas, coriander leaves, ginger, garlic, onion

Spices: chili powder, turmeric powder, salt, pepper, bay leaf, mustard seeds and cumin seeds

Staples: bread, rice

Diary: yogurt

Seeds: chia seeds

Readymade: vegetable stock 

Overnight Meal Prep

  • Make orange marmalade
  • Chop yam
  • Remove seeds from gooseberry and pulse it with green chilies, cumin seeds and store it in the refrigerator.
  • Prepare vegetable stock if needed or use store bought one.

Breakfast: Bread with Orange Marmalade

Orange Marmalade


1 cup orange juice with pulp

Half cup sugar

1 teaspoon lemon juice


Heat orange juice with pulp in a heavy bottom pan. Add sugar and let it simmer for 20 minutes until it becomes thick and jam-like. Switch off the stove and add lemon juice and gently mix well. Cool the marmalade and store in a glass jar in the fridge. Apply the marmalade to bread slices and enjoy an instant citrusy breakfast in the morning.

Lunch: Gooseberry Rice with Yam Fry

Gooseberry Rice


1 cup boiled rice

3 gooseberries

3 green chillies

1 tsp mustard seeds and cumin seeds

A sprig of curry leaves

One teaspoon urad dal and gram dal

1 teaspoon peanuts

1 teaspoon salt

¼ teaspoon turmeric powder

2 teaspoons oil


Pulse the pitted gooseberries slightly in a blender with 3 green chilies and cumin seeds.

Heat oil in a pan. Add mustard seeds, urad dal, gram dal, peanuts, sprig of curry leaves, green chilies and fry well. Add the pulsed gooseberries mixture with salt, turmeric powder and gently fry for 5 minutes. Add the boiled rice and mix well. Let the rice soak for at least 10 minutes before you serve. A citrusy lunch is ready for your taste buds!

Vitamin C-Rich meal
Bread with Orange Marmalade, Gooseberry Rice with Yam fry, Chia Orange Yogurt and Lemon Coriander Soup

Yam fry


1 cup yam chopped

1 tsp chili powder and salt

Half tsp turmeric powder

1 tsp mustard seeds

A sprig of curry leaves

3 tablespoon of oil


Heat oil in a pan. Add mustard seeds, curry leaves, chopped yam, salt, turmeric powder and sprinkle half glass of water and let it cook for 10 minutes. Add Chili powder and roast the yam for 10 minutes until it turns crispy.


Chia Orange Yogurt


1 cup yoghurt

1 tsp chia seeds

2 tsp orange marmalade


Mix everything well and enjoy.

Dinner: Lemon Coriander Soup

Lemon Coriander Soup


1 cup mixed vegetables ( carrot green peas sweet corn)

1 tsp garlic chopped

1 tsp Ginger chopped

1 tsp onion chopped

1 teaspoon pepper crushed

1 teaspoon salt

1 cup of vegetable stock

 3 tbsp of lemon juice

Half cup of chopped coriander leaves

1 bay leaf

2 tablespoon of butter


Heat 2 tablespoons of butter in a pan. Add bay leaf, ginger, garlic, onion, mixed vegetables, salt and let it cook for 5 minutes. Pour the vegetable stock and steam the vegetables for 10 minutes. Add chopped coriander leaves and simmer for 2 minutes. Switch off the stove, add lemon juice and crushed pepper. Serve hot with soup sticks. A soothing citrusy soup relaxes you after a long day at work.

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