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)