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)