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.
Thursday: Caramelised Onion & Garlic Pasta with Spinach
Friday: Leek & Bean Tray Bake with Cherry Tomatoes
Saturday: Peanut & Sweet Potato Curry
Sunday: Mushroom Quesadilla & Vegetarian BBQ Sauce
Monday: Huevos Rancheros
Tuesday: Vegetable Fried Rice
Wednesday: Cauliflower & Caper Pasta
Note: Herbs used can be fresh or dried.
Fruit & Vegetables
- Baby plum or cherry tomatoes (28 + 200g on the vine)
- Baby new potatoes (550g)
- Baby spinach leaves (150g)
- Basil (5g)
- Broccoli (1 head - you need 400g florets)
- Cauliflower (1 small - you need 700g florets)
- Chives (5g)
- Garlic cloves (10)
- Green beans (300g)
- Leeks (2)
- Fennel bulbs (2)
- Mushrooms (chestnut or ordinary - 300g)
- Onions (2 small)
- Pak choi (120g)
- Red chilli (1 + 1 optional)
- Red onions (1 + 2 small)
- Red pepper (1)
- Root ginger (1 knob - for 1 tbsp thinly sliced)
- Shitake mushrooms (or use ordinary or chestnut – 100g)
- Sweet potatoes (300g)
- Thyme (20g)
- Yellow pepper (1)
Fresh Produce
- Butter (30g)
- Cheddar cheese (70g)
- Eggs (6)
- Gran Moravia cheese (vegetarian style Parmesan – 45g)
Dried Goods
- Apple cider vinegar (50ml if making barbecue sauce)
- Balsamic vinegar (45g)
- Barbecue sauce (from a bottle or jar, or use vegetarian barbecue sauce – see recipe link)
- Black beans (tinned – 2 tbsp)
- Cannellini beans (400g tin)
- Capers (drained from a jar – 35g)
- Chopped tomatoes (400g tin)
- Coconut milk (160g tin)
- Dried chilli flakes (2.5g)
- Dried oregano (6.25g)
- Freshly ground black pepper
- Ground cumin (1.25g)
- Honey (7g - if making barbecue sauce)
- Natural skinned peanuts (45g)
- Orange juice (15g if making barbecue sauce)
- Rapeseed oil (127.5g)
- Reduced salt vegetable stock cube (½)
- Reduced sodium soy sauce (17g)
- Sea salt (if using)
- Sweet or smoked paprika (5g)
- Sweetcorn (tinned – low sugar and low salt - 50g) (or use frozen)
- Tomato ketchup (no added sugar and salt - 100g if making barbecue sauce)
- Wholegrain brown rice (100g)
- Wholemeal wraps (2)
- Wholewheat spaghetti (200g)
