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)