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 food plan? Click here.
Thursday: Caramelised Onion & Bacon Pasta
Friday: Salmon in a Parcel
Saturday: Peanut & Sweet Potato Curry
Sunday: Chicken & Broccoli Bake
Monday: Huevos Rancheros
Tuesday: Vegetable Fried Rice with Chicken
Wednesday: Smoky Pork Chops with Baby Potatoes & Green Beans
Note: Herbs used can be fresh or dried and always remember to wash raw vegetables.
Fruit & Vegetables
- Baby new potatoes (850g)
- Baby plum or cherry tomatoes (20)
- Basil (5g)
- Bay leaf (1)
- Broccoli (1 head + 1/2 small head - you need 600g florets in total)
- Carrots (7)
- Celery stick (1)
- Chives (5g)
- Flat-leaf parsley (10g)
- Garlic cloves (6)
- Green beans (900g)
- Lime (1)
- Onions (2 small)
- Orange (1 small)
- Pak choi (120g)
- Potatoes (250g)
- Red chilli (1)
- Red onions (2 small)
- Red pepper (1)
- Root ginger (1 knob - you need 1 tbsp thinly sliced)
- Scallions (2)
- Sweet potatoes (300g)
- Yellow pepper (1)
Fresh Produce
- Butter (30g)
- Chicken fillets (skinless – 2)
- Cooked diced chicken (leftovers or shop-bought – 100g)
- Eggs (6)
- Fresh breadcrumbs (15g)
- Low fat milk (1.5% fat- 135ml)
- Pork loin chops (well trimmed - 2)
- Rindless bacon rashers (well trimmed - 3)
- Salmon fillets (boneless and skinless – 2 x each about 150g)
Dried Goods
- Balsamic vinegar (30g)
- Chopped tomatoes (400g tin)
- Coconut milk (160g tin)
- Dried chilli flakes (2.5g)
- Dried oregano (5g)
- Dried thyme (5g)
- Freshly ground black pepper
- Ground cumin (1.25g)
- Natural skinned peanuts (25g)
- Paprika (sweet or smoked - 7.5g)
- Plain flour (15g)
- Rapeseed oil (82.5g)
- Reduced sodium soy sauce (10g)
- Salt (if using)
- Wholegrain brown rice (100g)
- Wholewheat spaghetti (100g)
