5 Balanced, Budget-Friendly Recipes to Boost Vitamin C, Energy & Protein
- Jelly B
- Mar 23
- 3 min read
1. Immune-Boosting Red Pepper & Lentil Soup
Packed with vitamin C from red bell peppers and protein-rich lentils, this hearty soup is perfect for a nutritious meal.
Ingredients (Serves 4):
Red Bell Peppers (3-pack) – £1.39 (ALDI) | £2.20 (Waitrose)
Tomatoes (6-pack) – £0.89 (ALDI) | £1.00 (Waitrose)
Onion (1) – £0.14 (ALDI) | £0.20 (Waitrose)
Garlic Cloves (2) – £0.05 (ALDI) | £0.10 (Waitrose)
Red Lentils (500g pack) – £1.09 (ALDI) | £2.00 (Waitrose) 🥩 Protein boost
Vegetable Stock (1 litre) – £0.75 (ALDI) | £1.00 (Waitrose)
Olive Oil (500ml) – £1.15 (ALDI) | £2.00 (Waitrose)
Wholewheat Bread (Optional, 800g loaf) – £0.75 (ALDI) | £1.60 (Waitrose) 🍞 Carb addition
Method:
Prep the veggies: Chop the red peppers, tomatoes, onion, and garlic.
Roast for flavour: Drizzle olive oil over the red peppers and tomatoes, then roast at 200°C for 20 minutes.
Simmer: In a pot, sauté the onion and garlic, add roasted veggies, lentils, and stock. Cook for 20 minutes.
Blend & serve: Blend for a smooth soup and serve with wholewheat bread.
✅ Vitamin C Power: 127mg per 100g of red peppers & 22mg per 100g of tomatoes!
2. Zesty Kiwi & Greek Yogurt Protein Smoothie
A delicious smoothie loaded with vitamin C, protein, and healthy carbs for a great start to the day!
Ingredients (Serves 2):
Kiwi (Pack of 4) – £1.29 (ALDI) | £2.50 (Waitrose)
Strawberries (227g punnet) – £1.79 (ALDI) | £2.50 (Waitrose)
Banana (1) – £0.16 (ALDI) | £0.22 (Waitrose) 🍌 Carb addition
Orange Juice (1L, 100% pure) – £1.25 (ALDI) | £2.00 (Waitrose)
Greek Yogurt (500g tub) – £1.49 (ALDI) | £2.30 (Waitrose) 🥩 Protein boost
Chia Seeds (Optional, 150g pack) – £1.29 (ALDI) | £2.80 (Waitrose)
Method:
Peel & chop: Slice kiwi, strawberries, and banana.
Blend: Add all ingredients to a blender with 200ml of orange juice and 3 tbsp of Greek yogurt. Blend until smooth.
Serve immediately: Pour into glasses and enjoy!
✅ Vitamin C Power: Kiwi (92mg per 100g) & Strawberries (59mg per 100g)!✅ Protein Boost: Greek yogurt adds 10g protein per 100g.
3. Chicken, Broccoli & Red Pepper Stir-Fry with Rice
A high-protein meal with vitamin C-packed veggies and slow-releasing carbs from rice!
Ingredients (Serves 3-4):
Chicken Breast (500g pack) – £3.49 (ALDI) | £4.80 (Waitrose) 🥩 Protein boost
Broccoli (1 head) – £0.95 (ALDI) | £1.80 (Waitrose)
Red Bell Peppers (3-pack) – £1.39 (ALDI) | £2.20 (Waitrose)
Carrots (1kg bag) – £0.65 (ALDI) | £1.20 (Waitrose)
Garlic Cloves (2) – £0.05 (ALDI) | £0.10 (Waitrose)
Soy Sauce (150ml) – £0.69 (ALDI) | £1.20 (Waitrose)
Brown Rice (1kg bag) – £1.29 (ALDI) | £2.30 (Waitrose) 🍚 Carb addition
Method:
Cook rice: Prepare brown rice according to packet instructions.
Chop & stir-fry: Dice chicken, then stir-fry in olive oil. Add chopped veggies and garlic.
Season: Drizzle with soy sauce and serve over brown rice.
✅ Vitamin C Power: Broccoli (89mg per 100g) & Red Bell Peppers (127mg per 100g)!✅ Protein Boost: Chicken breast adds 31g protein per 100g.
4. Sweet & Tangy Pineapple Chicken Wraps
A quick and tasty meal combining vitamin C-rich pineapple, protein-packed chicken, and wholewheat wraps for energy!
Ingredients (Serves 4):
Chicken Breast (500g pack) – £3.49 (ALDI) | £4.80 (Waitrose) 🥩 Protein boost
Pineapple (Whole) – £1.49 (ALDI) | £2.30 (Waitrose)
Red Bell Pepper (1) – £0.49 (ALDI) | £0.80 (Waitrose)
Wholewheat Wraps (6-pack) – £1.09 (ALDI) | £2.00 (Waitrose) 🌯 Carb addition
Cheese (Optional, 250g pack) – £1.99 (ALDI) | £3.50 (Waitrose)
Method:
Chop & cook: Dice the chicken and cook with olive oil until golden.
Add pineapple & peppers: Stir in chopped pineapple and red pepper for a sweet, tangy flavour.
Assemble wraps: Fill each wrap with the mixture, sprinkle cheese, and roll up.
✅ Vitamin C Power: Pineapple (79mg per 100g) & Red Bell Peppers (127mg per 100g)!✅ Protein Boost: Chicken adds 31g protein per 100g.
5. Spinach & Salmon Pasta with Cherry Tomatoes
A creamy, vitamin C-packed pasta dish with healthy protein from salmon!
Ingredients (Serves 4):
Wholewheat Pasta (500g pack) – £0.95 (ALDI) | £1.50 (Waitrose) 🍝 Carb addition
Cherry Tomatoes (250g punnet) – £1.29 (ALDI) | £2.00 (Waitrose)
Spinach (200g bag) – £0.95 (ALDI) | £1.80 (Waitrose)
Salmon Fillets (2-pack, 240g total) – £3.99 (ALDI) | £6.50 (Waitrose) 🥩 Protein boost
Garlic Cloves (2) – £0.05 (ALDI) | £0.10 (Waitrose)
Olive Oil (500ml) – £1.15 (ALDI) | £2.00 (Waitrose)
Method:
Cook pasta: Boil pasta until al dente.
Prepare sauce: Sauté garlic, cherry tomatoes, and spinach in olive oil.
Add salmon: Flake in cooked salmon, then mix with pasta and serve.
✅ Vitamin C Power: Spinach (28mg per 100g) & Cherry Tomatoes (22mg per 100g)!✅ Protein Boost: Salmon adds 20g protein per 100g.
Now you have 5 balanced meals that provide vitamin C, protein, and healthy carbs—all on a budget! 🥦🍗🍞
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