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)