If you want to follow the Operation Transformation leaders' meal plan, print off this shopping list for your next trip to the supermarket.
Thursday: Moroccan Chicken & Butternut Squash
Friday: Sun-dried Tomato Cod with Baby New Potatoes
Saturday: Chicken & Vegetable Coconut Curry
Sunday: Hearty Beef Chilli
Monday: Mushroom & Ricotta Omelette with Mixed Salad
Tuesday: Creamy Prawn & Courgette Pasta
Wednesday: Chicken & Leek Traybake
Note: Herbs used can be fresh or frozen and always remember to wash raw vegetables.
Fruit & Vegetables
- Baby new potatoes (500g)
- Baby spinach leaves (50g)
- Basil l (5g)
- Butternut squash (1)
- Carrots (5)
- Celery stick (1)
- Cherry tomatoes (500g)
- Chives (5g – if making vinaigrette)
- Coriander (10g)
- Courgette (1 large)
- Cucumber (1/4)
- Garlic cloves (4)
- Green beans (200g)
- Fennel bulbs (2)
- Flat-leaf parsley (5g)
- Leeks (3)
- Lemon (optional – 1/2)
- Mushrooms (chestnut or ordinary – 200g)
- Onion (1 small)
- Red pepper (1)
- Scallions (1 bunch)
- Sugar snap peas (480g)
- Turnip (1 small)
Fresh Produce
- Chicken fillets (4 skinless)
- Chicken thighs (4 skinless on the bone)
- Cod fillets (boneless and skinned – 2 x 200g)
- Eggs (5)
- Lean steak mince (200g)
- Light cream cheese (such as Philadelphia – 60g)
- Low fat milk (1.5% fat – 25ml)
- Raw peeled tiger prawns (300g)
- Ricotta cheese (50g)
Dried Goods
- Balsamic vinegar (30g – if making vinaigrette)
- Black beans (½ 400g tin – 120g drained)
- Chilli powder (6.25g)
- Chopped tomatoes (200g tin or ½ 400g tin)
- Coconut milk (160g tin)
- Couscous (wholemeal if possible – 80g)
- Curry paste or powder (2.5g)
- Freshly ground black pepper
- Ground cumin (5g)
- Ground coriander (2.5g)
- Ground turmeric (2.5g)
- Honey (5g – if making vinaigrette)
- Raisins (35g)
- Rapeseed oil (62g + 50ml if making own vinaigrette - cold-pressed for a stronger flavour)
- Reduced salt chicken stock cubes (1 1/2)
- Salt (if using)
- Sun-dried tomato pesto (from a jar or tube – 10g)
- Tomato puree (15g)
- Vinaigrette salad dressing (shop-bought or make your own – 5g)
- Wholegrain brown rice (140g)
- Wholegrain mustard (15g + 15 if making vinaigrette)
- Wholewheat fusilli pasta (100g)
Operation Transformation continues on Wednesday night on RTÉ One.
