If you want to follow the Operation Transformation vegetarian meal plan, print off this shopping list for your next trip to the supermarket. You can find tasty OT-approved recipes here.
Note: Herbs can be fresh or dried and always remember to wash raw vegetables.
Thursday: Curried Chickpea & Sweet Potato Burger
Friday: Spinach & Feta Frittata
Saturday: Courgette & Corn Chilli
Sunday: Spicy Potato & Chickpea Patties
Monday: Heuvos Rancheros
Tuesday: Sweet & Sour Vegetable & Cashew Nut Stir-Fry
Wednesday: Spag Bol with Quorn
Fruit & Vegetables
- Baby new potatoes (300g)
- Baby spinach leaves (105g)
- Basil (5g)
- Broccoli (1/2 small head)
- Carrots (2)
- Cherry tomatoes (190g)
- Chives (5g)
- Coriander (20g)
- Courgettes (2 + 1 small)
- Garlic cloves (3)
- Green beans (50g)
- Lemon (1/2)
- Limes (1 1/2)
- Little Gem lettuce (50g)
- Long sweet red pepper (1)
- Mint (5g)
- Mixed salad leaves (50g)
- Mushrooms (chestnut or ordinary - 350g)
- Onions (2 + 3 small)
- Potato (200g + 200g leftover cooked potatoes)
- Red chilli (2)
- Red onion (1)
- Red peppers (3)
- Root ginger (1 knob - you need 1 tbsp finely grated)
- Scallions (4)
- Sweet potato (250g)
- Yellow pepper (1)
Fresh/Frozen Produce
- Butter (15g)
- Eggs (9)
- Feta cheese (50g)
- Frozen peas (80g)
- Frozen sweetcorn (200g)
- Low fat milk (1.5% fat – 60ml)
- Natural yoghurt (3% fat – 75g)
- Quorn mince (fresh or frozen – 150g)
Dried Goods
- Black beans (400g tin)
- Chickpeas (400g tin + 200g or use ½ 400g tin)
- Chilli powder (7.5g)
- Chopped tomatoes (3 x 400g tins)
- Curry paste or powder (9.5g)
- Dried basil (2.5g)
- Dried chilli flakes (2.5g)
- Dried oregano (7.5g)
- Dried parsley (2.5g)
- Freshly ground black pepper
- Ground cumin (8.75g)
- Ground turmeric (2.5g)
- Honey (20g)
- Pineapple chunks in natural juice (200g tin)
- Plain flour (55g)
- Rapeseed oil (105g)
- Reduced salt vegetable stock cube (3/4)
- Reduced sodium soy sauce (32.5g)
- Rice vinegar (15g)
- Salt (if using)
- Tomato puree (30g)
- Unsalted cashew nuts (50g)
- Wholemeal pitta bread (oval – 1)
- Wholemeal pitta breads (round - 50g each)
- Wholewheat noodles (dried – 100g)
- Wholewheat spaghetti (100g)
