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.
24 January (Thursday) - Chicken Goujons with Potato Wedges
25 January (Friday) - Creamy Prawn & Courgette Pasta
26 January (Saturday) - Easy Shepherd’s Pie
27 January (Sunday) - Roast Pork Ratatouille
28 January (Monday) - Creamy Mushroom Pasta
29 January (Tuesday) - Turkey & Butternut Squash Curry
30 January (Wednesday) - Spicy Chicken & Rice Bowl
FRUIT & VEG
- Baby new potatoes (250g)
- Butternut squash (1)
- Carrots (2)
- Celery (sticks – 4)
- Cherry tomatoes (small 400g + regular 100g)
- Courgettes (1 large + 2 regular)
- Floury potato, scrubbed (such as Rooster or Maris Piper – 500g)
- Fresh basil (15g)
- Fresh oregano (2.5g or use dried)
- Garlic (7 cloves)
- Green beans (400g)
- Green peppers (2)
- Lemon (½)
- Lime (1)
- Mushrooms (chestnut or ordinary - 150g)
- Onions (4)
- Red chilli (optional - 1)
- Spinach leaves (tender young - 125g)
- Tomatoes (vine-ripened – 2)
FRESH PRODUCE
- Butter (20g)
- Cheddar cheese (30g)
- Chicken fillets (skinless – 4)
- Egg (1)
- Light cream cheese (such as Philadelphia - 185g)
- Low fat milk (1.5% fat – 55ml)
- Raw peeled tiger prawns (300g)
- Soured cream (optional – 10g)
- Turkey breast steaks (300g)
DRIED GOODS
- Black beans (tin – 400g)
- Chicken stock cube (reduced salt – ½)
- Chopped tomatoes (tin – 400g)
- Coconut milk (tin such as Thai Gold – 160g)
- Dried white breadcrumbs (panko or use fresh white instead – 50g)
- Ground cumin (2.5g)
- Crushed red chillies (optional - 5g)
- Freshly ground black pepper
- Ground cumin (2.5g)
- Honey (7g)
- Mild chilli powder (2.5g)
- Olive oil (57g)
- Paprika (2.5g)
- Porridge oats (25g)
- Rapeseed oil (10g)
- Sea salt (optional – if using)
- Shepherd’s pie mix (packet – ½)
- Soy sauce (reduced sodium -15g)
- Thai fish sauce (optional – 10g)
- Thai red curry paste (from a jar -15g)
- Tomato puree (10g)
- Vegetable stock cube (reduced salt - ½)
- Wholegrain rice (80g + 100g or use 200g microwaveable sachet)
- Wholewheat fusilli or penne pasta (120g)
- Wholewheat fusilli pasta (100g)
You can follow the OT leaders plans here.
Tune in to RTÉ One on Tuesdays and Wednesdays at 8:30pm to watch Operation Transformation or catch up on RTÉ Player.
