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.

chicken dinner
Granny Brid's Chicken

FRUIT & VEG

  • Baby new potatoes (600g)
  • Broccoli (small head – 1 1/2)
  • Carrots (12)
  • Cauliflower (small – 1)
  • Celery (sticks – 2)
  • Courgette (small – 1)
  • Floury potatoes (such as Rooster or Maris Piper – 900g)
  • Fresh chives (5g)
  • Fresh coriander leaves (optional – 5g)
  • Garlic (cloves – 4)
  • Green beans (200g)
  • Mushrooms (chestnut or ordinary – 200g)
  • Onions (2)
  • Orange juice (freshly squeezed - 120ml)
  • Spinach leaves (tender young – 200g)
  • Sugar snap peas (50g)
  • Turnip (1)
stew
Spicy Fisherman's Stew

FRESH PRODUCE

  • Butter (20g)
  • Chicken fillets (skinless – 4)
  • Chorizo (uncooked - 30g)
  • Cooking cream (such as Avonmore with 40% less fat – 30g)
  • Frozen peas (100g)
  • Lean steak mince (200g)
  • Low-fat milk (1.5% fat – 30ml)
  • Pork loin chops (2)
  • Pork tenderloin (250g)
  • Whitefish fillet (skinned - such as hake, cod, haddock -150g) or
  • Raw peeled tiger prawns (150g or use a mixture of fish & prawns)
Aoife's Sheperd's Pie
Aoife's Sheperd's Pie

DRIED GOODS

  • Balsamic vinegar (15g)
  • Chicken stock cube (reduced salt – 3/4) 
  • Chopped tomatoes (tin – 400g)
  • Cornflour (5g)
  • Dijon mustard (depending on how thick you like your sauce - 15-30g)
  • Freshly ground black pepper
  • Ground cumin (5g)
  • Ground turmeric (2.5g)
  • Honey (15g)
  • Hot sauce (such as Tabasco - dash)
  • Light soy sauce (low sodium – 30g)
  • Olive oil (25g) 
  • Paprika (10g)
  • Pineapple chunks in natural juice (tin -200g)
  • Plain flour (15g)
  • Rapeseed oil (25g)
  • Rice vinegar (25g)
  • Roasted red pepper (from a 230g jar or 400g tin preserved in water and drained - 3)
  • Sea salt (optional – if using)
  • Smoked paprika (10g)
  • Soy sauce (reduced sodium – 75g)
  • Tomato puree (7g)
  • Unsalted cashew nuts (50g)
  • Wholewheat noodles (100g)
  • Wholegrain rice (100g)
  • Worcestershire sauce (15g)

Tune in to RTÉ One every Wednesday at 9:35pm to watch Operation Transformation.