If you want to follow the Operation Transformation leaders' meal plan, print off this shopping list for your next trip to the supermarket. Following the Vegetarian Meal Plan? Click here.

Week 1 
Thursday, January 9th: Mango Chicken
Friday, January 10th: Tuna Pasta with Sweetcorn & Peppers
Saturday, January 11th: Veggie Quesadilla
Sunday, January 12th: Pork Chops Cacciatore
Monday, January 13th: Veggie Satay Noodles
Tuesday, January 14th: Chicken Fajitas
Wednesday, January 15th: Spicy Beef & Pepper Stir-fry

Aoife's Core Equipment List

  • Sharp knife
  • Wooden spoon
  • Medium saucepan
  • Roasting tin
  • Frying pan
  • Casserole dish
  • Weighing scales
  • Tongs
  • Measuring jug
  • Potato masher
  • Fish slice/Slotted turner
  • Chopping board
  • Box grater
  • Tupperware containers 
  • Vegetable peeler
  • Petal Steamer
  • Kitchen scissors
  • Sieve
  • Ladle

Fruit & Vegetables

  • Baby new potatoes (550g)
  • Baby spinach leaves (130g)
  • Basil leaves (5g)
  • Broccoli (1 small head - you need 240g florets)
  • Butternut squash (1/2 - you need 240g cubes)
  • Celery sticks (2)
  • Cherry tomatoes (10)
  • Chives (5g optional + 5g if making vinaigrette)
  • Coriander leaves (5g)
  • Cucumber (1/4)
  • Garlic cloves (5)
  • Green peppers (3)
  • Lime (1)
  • Mushrooms (200g - chestnut or ordinary)
  • Onion (2 small)
  • Red onion (1 1/2 small)
  • Red peppers (6)
  • Root ginger (1 small knob - you need 5g freshly grated)
  • Scallions (4)
  • Tomato (1 ripe)
  • Yellow peppers (2)

Fresh Produce

  • Butter (25g)
  • Cheddar cheese (60g)
  • Chicken fillets (skinned - 4)
  • Low fat milk (1.5% fat – 200ml)
  • Natural yoghurt (3% fat) – 115g) 
  • Pork loin chops (well trimmed - 2)
  • Salsa (chilled – 30g)
  • Sirloin steak (lean – 200g)

Dried Goods

  • Balsamic vinegar (30g – if making vinaigrette)
  • Chinese five-spice powder (2.5g)
  • Chopped tomatoes (400g tin)
  • Coconut milk (2 x 160g tins)
  • Cornflour (5g)
  • Dijon mustard (or use tomato puree - 10g)
  • Dried basil (5g or use fresh)
  • Dried chilli flakes (2.5g)
  • Freshly ground black pepper
  • Ground cumin (10g)
  • Honey (5g – if making vinaigrette)
  • Kidney beans (200g tin or use ½ 400g tin)
  • Mango chutney (40g)
  • Natural peanut butter (5g - preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g)
  • Natural skinned peanuts (10g)
  • Paprika (sweet or smoked – 5g)
  • Plain flour (25g)
  • Rapeseed oil (60g + 50g if making own vinaigrette – cold-pressed for stronger flavour)
  • Reduced sodium soy sauce (30g)
  • Salt (if using)
  • Sriracha chilli sauce (optional - 7.5g)
  • Sweetcorn (200g tin - salt free)
  • Tuna (in spring water - 130g tin)
  • Wholegrain mustard (30g + 15g if making own vinaigrette)
  • Wholemeal wraps (4)
  • Wholewheat noodles (dried - 100g)
  • Wholewheat penne pasta (80g)
  • Wholewheat spaghetti (80g)
  • Vinaigrette salad dressing (15g - or make your own) 

Operation Transformation airs every Wednesday on RTÉ One.