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.
- 31 January (Thursday) Pork Chops with Stir-Fried Vegetables & Tomato Sauce
- 1 February (Friday) Tuna with Sweetcorn & Peppers
- 2 February (Saturday) Crispy Chicken & Ham Roll-Ups
- 3 February (Sunday) Roast Beef with Mashed Potatoes & Gravy
- 4 February (Monday) Nutty Fried Rice with Satay Sauce
- 5 February (Tuesday) Hoisin Chicken Noodles
- 6 February (Wednesday) Fab Fajitas
Fruit and Veg
- Avocado (ripe - 50g)
- Baby new potatoes (200g)
- Broccoli (small heads - 2)
- Carrots (2)
- Courgette (1 or 120g packet baby courgettes)
- Fresh beansprouts (250g)
- Fresh coriander (5g)
- Fresh rosemary sprigs (7g)
- Garlic (cloves - 3)
- Green peppers (2)
- Lemon (1/2)
- Onions (3)
- Floury potatoes (such as Rooster or Maris Piper - 2 x 125g + 250g)
- Fresh chives (optional – 15g)
- Mushrooms (chestnut or ordinary – 500g)
- Red onion (1)
- Scallions (2)
- Yellow pepper (1)
Fresh Produce
- Butter (35g)
- Cheddar cheese (55g)
- Chicken fillets (skinless – 4)
- Egg (1)
- Fresh white breadcrumbs (or use dried breadcrumbs known as panko – 25g)
- Frozen peas (200g)
- Low fat milk (1.5% fat – 215ml)
- Parma or cooked ham (thin slices - 2)
- Pork loin chops (2)
- Sirloin or fillet steak (200g)
- Topside of beef (piece – 250g)
Dried Goods
- Apple cider vinegar (2.5g)
- Beef stock cube (reduced salt -1/4)
- Chilli powder (1.25g)
- Chopped tomatoes (½ regular sized tin – 200g)
- Dijon mustard or tomato puree (10g)
- Dried wholewheat noodles (100g)
- Freshly ground black pepper
- Ground cumin (1.25g)
- Hoisin sauce (from a bottle or jar – 60g)
- Natural peanut butter (crunchy with no added sugar & salt – need 15g)
- Olive oil (25g)
- Plain flour (30g)
- Rapeseed oil (30g)
- Rice vinegar (5g)
- Sea salt (optional – if using)
- Soy sauce (reduced sodium – 15g)
- Sweetcorn (tin salt free –200g)
- Toasted sesame seeds (optional – 5g)
- Tomato puree (15g)
- Tuna (tin in spring water – 130g)
- Unsalted cashew nuts (25g)
- Wholegrain rice (80g)
- Wholewheat penne pasta (80g)
- Wholewheat wraps (2)
- Worcestershire sauce (5g)
Tune in to RTÉ One on Wednesday at 9:35pm to watch Operation Transformation or catch up on RTÉ Player.
