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.