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.
