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.

Thursday: Pork & Carrot Stir-Fry
Friday: Portuguese-Style Fish
Saturday: Courgette & Corn Chilli
Sunday: Mixed Herb Roast Chicken
Monday: Black Bean Burrito
Tuesday: Chicken & Chorizo Pasta
Wednesday: Spaghetti Bolognese 

Note: Herbs can be fresh or dried and always remember to wash raw vegetables.

Fruit & Vegetables

  • Baby salad potatoes (350g)
  • Baby spinach leaves (10g)
  • Bay leaf
  • Carrots (7)
  • Coriander (15g)
  • Courgettes (3)
  • Flat-leaf parsley (5g)
  • Garlic (2 bulbs + 6 cloves)
  • Lemon (1)
  • Lime (1/2)
  • Mushrooms (chestnut or ordinary – 150g)
  • Onions (2 + 1 small)
  • Parsnips (2)
  • Potatoes (250g)
  • Red chilli (1 + 1 optional)
  • Red onion (1 + 1 ½ small)
  • Red peppers (2)
  • Rosemary, (5g)
  • Sage (5g)
  • Scallions (2)
  • Thyme (5g)
  • Yellow peppers (2)

Fresh/Frozen Produce

  • Butter (7.5g)
  • Cheddar cheese (20g)
  • Chicken fillets (skinless – 2)
  • Firm white fish fillets, skinned (such as haddock, cod or hake – 2 x 150g)
  • Frozen sweetcorn (200g)
  • Lean steak mince (200g)
  • Pork loin chops (well trimmed - 2)
  • Raw chorizo (30g)
  • Salsa (chilled – 30g)
  • Whole chicken (1.5kg - serving 200g cooked chicken per person – the remainder can be used for the rest of the week in wraps, sandwiches and salads)

Dried Goods

  • Black beans (2 x 400g tins)
  • Chilli powder (7.5g)
  • Chopped tomatoes (4 x 400g tins + 200g tin or use ½ 400g tin)
  • Dried basil (2.5g)
  • Dried chilli flakes (1.25g)
  • Dried oregano (2.5g)
  • Dried parsley (2.5g)
  • Freshly ground black pepper
  • Ground cumin (15g)
  • Honey (5g)
  • Kidney beans (45g drained from a tin)
  • Paprika (sweet or smoked – 5g)
  • Rapeseed oil (82.5g)
  • Reduced salt chicken stock cube (1/4)
  • Reduced salt vegetable stock cube (1/2)
  • Reduced sodium soy sauce (15g)
  • Salt (if using)
  • Sun-dried tomatoes (60g well drained from a jar)
  • Tomato puree (35g)
  • Wholegrain brown rice (80g)
  • Wholemeal wraps (2)
  • Wholewheat penne pasta (80g)
  • Wholewheat spaghetti (100g)
  • Worcestershire sauce (2.5g)