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: Braised Chicken Thighs with Olives & Potatoes
Friday: Prawn Pad Thai
Saturday: Aoife's Shepherd's Pie
Sunday: Vegetarian Lasagne & Side Salad with Vinaigrette Salad Dressing
Monday: Caramelised Onion & Garlic Pasta with Spinach
Tuesday: Sweet Chilli Chicken with Mixed Pepper Stir-Fry
Wednesday: Chinese Beef & Pak Choi
Note: Herbs used can be fresh or dried and always remember to wash raw vegetables.
Fruit & Vegetables
- Baby new potatoes (550g)
- Baby spinach leaves (360g)
- Baby plum or cherry tomatoes (20 + 400g cherry tomatoes)
- Basil (5)
- Beansprouts (100g)
- Carrots (7 + 1 large)
- Celery sticks (4)
- Chives (5g – if making vinaigrette)
- Courgettes (3)
- Cucumber (½)
- Flat-leaf parsley (5g)
- Garlic cloves (9)
- Green pepper (1)
- Leeks (2)
- Lime (1)
- Onion (1 + 1 small)
- Pak choi (540g)
- Potatoes (Rooster or Maris Piper - 300g)
- Red chilli (optional - 1)
- Red onion (1 small)
- Red pepper (1)
- Root ginger (1 knob - you need 5g of finely grated + 5g of matchsticks)
- Rosemary (5g or use dried)
- Sage (5g – or use 2.5g dried)
- Scallions (3)
- Sugar snap peas (50g)
- Tomatoes (2 ripe)
- Yellow pepper (1)
Fresh/Frozen Produce
- Butter (35g)
- Chicken fillets (skinless – 2)
- Chicken thighs (skinless still on the bone - 4)
- Eggs (2)
- Frozen peas (100g)
- Gran Moravia cheese (or another vegetarian Parmesan-style alternative – 45g)
- Grated mozzarella cheese (80g)
- Lean steak mince (200g)
- Low fat milk (1.5% fat – 25ml)
- Raw tiger prawns (160g)
- Ricotta cheese (250g)
- Sirloin steak (well-trimmed – 200g)
Dried Goods
- Balsamic Vinegar (30g + 30g if making vinaigrette)
- Dried chilli flakes (1.25g)
- Freshly ground black pepper
- Hoisin sauce (30g)
- Honey (5g – if making vinaigrette)
- Pitted green olives (35g)
- Plain flour (15g)
- Rapeseed oil (120g + 50g if making own vinaigrette - cold-pressed for a stronger flavour)
- Reduced salt chicken stock cube (1/2)
- Reduced sodium soy sauce (37.5g)
- Salt (if using)
- Sesame seeds (7.5g)
- Sweet chilli sauce (from a bottle – 60g)
- Tomato puree (22.5g)
- Wholegrain mustard (15g – if making vinaigrette)
- Wholewheat noodles (dried - 200g)
- Worcestershire sauce (15g)
- Wholewheat lasagne sheets (160g)
- Wholewheat spaghetti (100g)
- Vinaigrette salad dressing (30g – or make your own)
