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: Vegetable Korma
Friday: Nutty Fried Rice with Satay Sauce
Saturday: Mushroom and Goat's Cheese Pizza
Sunday: Emily's Feta Cheese Couscous
Monday: Butternut Mac 'n' Cheese
Tuesday: Moo Shu Tofu
Wednesday: Vegetarian Pad Thai
Fruit & Vegetables
- Baby courgettes (125g packet or use 1 courgette)
- Baby spinach leaves (130g)
- Beansprouts (100g)
- Broccoli (1 small head – you need 200g florets)
- Butternut squash (1)
- Carrot (1 large)
- Chives (15g + 5g extra if making vinaigrette)
- Coriander (5g)
- Cucumber (¼)
- Flat-leaf parsley (15g)
- Garlic cloves (4)
- Green beans (250g)
- Lemon (1)
- 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)
- Mushrooms (chestnut or ordinary – 440g)
- Onions (2 small)
- Pak choi (270g)
- Red chilli (1 - optional)
- Red onion (1 small)
- Red pepper (1 small)
- 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)
Fresh Produce
- Butter (15g)
- Cheddar cheese (40g)
- Eggs (3)
- Feta cheese (100g)
- Firm tofu (drained – 200g)
- Fresh goat's cheese (125g)
- Low fat milk (1.5% fat - 270ml)
- Natural yoghurt (3% fat - 75g)
- Pizza base (readymade such as Pizza da Piero – 1 x 120g)
Dried Goods
- Balsamic vinegar (30g - if making vinaigrette)
- Chopped tomatoes (200g tin or use ½ 400g tin)
- Couscous (wholemeal if possible – 80g)
- Curry powder or paste (7.5g)
- English mustard (5g)
- Freshly ground black pepper
- Ground almonds (30g)
- Hoisin sauce (22.5g)
- Honey (5g - if making vinaigrette)
- Macaroni pasta (100g)
- Natural peanut butter (15g - preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g)
- Natural skinned peanuts (10 - 10g)
- Pizza sauce (from a can or jar such as Mutti - 100g)
- Plain flour 20g
- Rapeseed oil (80g + 50ml if making own vinaigrette – cold-pressed for a stronger flavour)
- Reduced sodium soy sauce (30g)
- Rice vinegar (27.5g)
- Salt (if using)
- Sesame seeds (12.5g)
- Tomato puree (2.5g)
- Unsalted cashew nuts (25g)
- Vinaigrette salad dressing (shop-bought – 15g or make your own)
- Wholegrain brown rice (240g)
- Wholegrain mustard (15g - if making vinaigrette)
- Wholewheat noodles (dried - 100g)
