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: Moroccan Chickpea & Vegetable Stew
Friday: Leek & Bean Tray Bake with Cherry Tomatoes
Saturday: Vegetable Coconut Curry with Tofu
Sunday: Lentil Chilli
Monday: Mushroom & Ricotta Omelette with Mixed Salad
Tuesday: Nutty Fried Rice with Satay Sauce
Wednesday: Spinach & Feta Frittata
Note: Herbs used can be fresh or frozen and always remember to wash raw vegetables.
Fruit & Vegetables
- Baby new potatoes (250g)
- Baby spinach leaves (75g)
- Basil (5g)
- Broccoli (1 small head – you need 200g florets)
- Carrots (7)
- Cauliflower (½ small head - you need 200g florets)
- Celery stick (1)
- Cherry tomatoes (on the vine – 200g + 100g)
- Chives (5g – if making vinaigrette)
- Coriander (15g)
- Cucumber (1/4)
- Fennel bulbs (2)
- Flat-leaf parsley (5g)
- Garlic cloves (5)
- Green beans (200g)
- Leeks (2)
- Lemon (1)
- Mixed salad leaves (50g)
- Mushrooms (chestnut or ordinary – 500g)
- Onions (2 small)
- Potatoes (2- each 200g)
- Red onion (1)
- Red peppers (2)
- Scallions (1 bunch)
- Thyme (5g)
Fresh Produce
- Butter (15g)
- Eggs (10)
- Low fat milk (1.5% fat – 85ml)
- Feta cheese (50g)
- Firm tofu (drained - 150g)
- Ricotta cheese (50g)
Dried Goods
- Balsamic vinegar (15g + 30g – if making vinaigrette)
- Black beans (200g tin or use ½ 400g tin)
- Cannellini beans (400g tin)
- Chickpeas (400g tin)
- Chilli powder (6.25g)
- Chopped tomatoes (400g tin + 200g tin or use ½ 400g tin)
- Coconut millk (160g tin)
- Curry paste or powder (2.5g)
- Dried chilli flakes (1.25g)
- Freshly ground black pepper
- Ground cumin (7.5g)
- Ground turmeric (1.25g)
- Honey (5g – if making vinaigrette)
- Natural peanut butter (15g - preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g)
- Rapeseed oil (90g + 50ml if making own vinaigrette - cold-pressed for a stronger flavour)
- Red lentils (dried - 225g)
- Reduced salt vegetable stock cubes (2)
- Reduced sodium soy sauce (15g)
- Rice vinegar (5g)
- Salt (if using)
- Sesame seeds (5g)
- Unsalted cashew nuts (25g)
- Vinaigrette salad dressing (shop-bought or make your own – 1.25g)
- Wholegrain brown rice (220g)
- Wholegrain mustard (15g if making vinaigrette)
