If you want to follow the Operation Transformation leaders' meal plan, print off this shopping list for your next trip to the supermarket. You can find some tasty OT-approved recipes here.
- 17 January (Thursday) - Super Easy Spag Bol
- 18 January (Friday) - Hake with Creamy Spinach Spaghetti
- 19 January (Saturday) - Massaman Chicken Curry
- 20 January (Sunday) - Lemon Rosemary Roast Chicken
- 21 January (Monday) - Loaded Mac ‘n’ Cheese
- 22 January (Tuesday) - Barbecue Chicken with Corn on the Cob & Green Beans
- 23 January (Wednesday) - Smoky Pork Chops with Baby Potatoes and Green Beans
FRUIT & VEG
- Baby corn on the cob (120g)
- Baby new potatoes (800g)
- Baby spinach leaves (200g)
- Cauliflower (1/2 head - about 350g)
- Carrots (8)
- Curly kale (150g)
- Floury potatoes (such as Rooster or Maris Piper – 200g)
- Fresh rosemary sprigs (2)
- Garlic (5 cloves)
- Green beans (400g)
- Lemon (1)
- Onion (1)
- Red chilli (1)
- Red onion (1)
- Red peppers (2)
- Turnip (1)
FRESH PRODUCE
- Butter (15g)
- Cheddar cheese (70g)
- Chicken fillets (boneless – 4)
- Cooking cream (Avonmore - 40% less fat – 100g)
- Hake fillets (boneless and skinless - 2 x 200g)
- Lean steak mince (200g)
- Low fat milk (1.5% fat – 230ml)
- Pork loin chops (2)
- Whole chicken (serving 100g cooked chicken per person – the remainder can be used for the rest of the week in wraps, sandwiches and salads)
DRIED GOODS
- Apple cider vinegar (50g - if making barbecue sauce)
- Barbecue sauce (readymade from a bottle or jar or use recipe)
- Bolognese sauce (no more than 5g sugar and 3g fat – jar 430g)
- Coconut milk (such as Thai Gold – tin 160g)
- Freshly ground black pepper
- Honey (7g - if making barbecue sauce)
- Macaroni (100g)
- Mild or medium curry paste (45g)
- Olive oil (25g)
- Orange juice (15g - if making barbecue sauce)
- Plain flour (10g)
- Rapeseed oil (10g)
- Sea salt (optional – if using)
- Smoked paprika (2.5g)
- Thai fish sauce (15g)
- Tomato ketchup (no added sugar & salt – 100g - if making barbecue sauce)
- Unsalted peanuts (5g)
- Worcestershire sauce (7g - if making barbecue sauce)
- Wholewheat spaghetti (200g)
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