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: Creamy Mushroom Pasta
Friday: Vegetarian Pad Thai
Saturday: Meatless Shepherd's Pie
Sunday: Vegetarian Lasagne & Side Salad
Monday: Caramelised Onion & Garlic Pasta with Spinach
Tuesday: Mediterranean Omelette with Mixed Salad
Wednesday: Chinese Tofu & Pak Choi with Noodles
Fruit & Vegetables
- Baby plum or cherry tomatoes (20 + 500g cherry tomatoes)
- Baby spinach leaves (535g)
- Basil (5g)
- Beansprouts (100g)
- Carrots (2 + 1 large)
- Celery sticks (4)
- Cherry tomatoes (400g)
- Chives (5g – if making vinaigrette)
- Courgettes (3)
- Cucumber (3/4)
- Garlic cloves (9)
- Leeks (2)
- Lemon (1/2)
- Lime (1)
- Long sweet pepper (1)
- Mushrooms (chestnut or ordinary - 200g)
- Onion (1)
- 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 matchsticks)
- Scallions (3)
- Sugar snap peas (50g)
- Tomatoes (2 ripe)
- Yellow pepper (1)
Fresh/Frozen Produce
- Butter (35g)
- Eggs (7)
- Firm tofu (drained – 150g)
- Frozen peas (100g)
- Gran Moravia cheese (or another vegetarian Parmesan style alternative – 45g)
- Grated mozzarella cheese (80g)
- Light cream cheese (such as Philadelphia - 125g)
- Low fat milk (1.5% fat – 50ml)
- Quorn mince (fresh or frozen - 200g)
- Ricotta cheese (270g)
Dried Goods
- Balsamic vinegar (30g + 30g if making vinaigrette)
- Dried chilli flakes (1.25g)
- Dried oregano (1.25g)
- Freshly ground black pepper
- Hoisin sauce (30g)
- Honey (5g– if making vinaigrette)
- Natural skinned peanuts (10g)
- Plain flour (15g)
- Rapeseed oil (100g + 50g if making own vinaigrette - cold-pressed for a stronger flavour)
- Reduced salt vegetable stock cube (1)
- Reduced sodium soy sauce (52.5g)
- Sesame seeds (7.5g)
- Salt (if using)
- Tomato puree (7g)
- Wholegrain mustard (15g – if making vinaigrette)
- Wholewheat fusilli or penne pasta (120g)
- Wholewheat lasagne sheets (160g)
- Wholewheat noodles (dried - 200g)
- Wholewheat spaghetti (100g)
- Vinaigrette salad dressing (35g – or make your own)
