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: Vegetable Korma 
Friday: Fish Pie
Saturday: Chicken & Courgette Pizza
Sunday: Tuscan Pork Stew 
Monday: Butternut Mac 'n' Cheese
Tuesday: Moo Shu Pork 
Wednesday: Vegetarian Pad Thai

Note: Herbs used can be fresh or dried and always remember to wash raw vegetables.

Fruit & Vegetables

  • Baby new potatoes (300g)
  • Baby spinach leaves (280g)
  • Beansprouts (100g)
  • Broccoli (1 head – you need 400g florets)
  • Butternut squash (1)
  • Carrot (1 large)
  • Celery sticks (2)
  • Chives (7g + 5g – if making vinaigrette)
  • Coriander (5g)
  • Courgette (1)
  • Cucumber (¼)
  • Flat-leaf parsley (22g)
  • Garlic cloves (4)
  • Leeks (2)
  • Lime (1)
  • Little Gem lettuce (1)
  • Long sweet red pepper (1)
  • Mixed vegetables (you need 750g – choose from a selection of carrot, broccoli and cauliflower)
  • Onions (1 + 2 small)
  • Pak choi (270g)
  • Potatoes (500g)
  • Red pepper (1)
  • Root ginger (1 small knob – you need 5g of finely grated)
  • Scallions (5)
  • Shitake mushrooms (or use chestnut or ordinary – 200g)
  • Sugar snap peas (50g)
  • Tomato (1 ripe)
  • White cabbage (200g piece)
  • Yellow pepper (1)

Fresh Produce

  • Butter (45g)
  • Cheddar cheese (40g)
  • Cooked chicken slices (leftovers or shop-bought –100g)
  • Eggs (2)
  • Low fat milk (1.5% fat – 600ml)
  • Mixed boneless fish fillets (use any firm white fish or salmon – 600g)
  • Mozzarella cheese (125g ball or use ready-grated)
  • Natural yoghurt (3% fat – 75g)
  • Pizza base (readymade such as Pizza da Piero – 1 x 120g)
  • Pork steak (lean and well-trimmed – 200g)
  • Pork tenderloin (well-trimmed – 200g)

Dried Goods

  • Balsamic vinegar (30g – if making vinaigrette)
  • Chopped tomatoes (400g tin + 200g tin or use ½ 400g tin)
  • Curry powder or paste (7.5g)
  • Dried mixed herbs (5g)
  • English mustard (5g)
  • Freshly ground black pepper
  • Ground almonds (30g)
  • Hoisin sauce (22.5g)
  • Honey (5g – if making vinaigrette)
  • Macaroni pasta (100g)
  • Natural skinned peanuts (10 – 10g)
  • Orange marmalade (15g)
  • Pizza sauce (from a can or jar such as Mutti – 100g)
  • Plain flour (50g)
  • Rapeseed oil (65g + 50ml if making own vinaigrette – cold-pressed for a stronger flavour)
  • Reduced sodium soy sauce (15g)
  • Reduced salt chicken stock cube (1/4)
  • Rice vinegar (22.5g)
  • Salt (if using)
  • Sesame seeds (7.5g)
  • Tomato puree (2.5g)
  • Vinaigrette salad dressing (shop-bought – 15g or make your own)
  • Wholegrain brown rice (160g)
  • Wholegrain mustard (15g – if making vinaigrette)
  • Wholewheat noodles (dried – 100g)