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)
