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)
