If you want to follow the Operation Transformation leaders' meal plan, simply bring this shopping list on your next trip to the supermarket, and get ready to make some tasty dishes.
You can find more tasty OT-approved recipes here.
Week 3 – Main Meals
- Thursday 21st January - Chicken Arrabbiata
- Friday 22nd January - Kathryn's Mango Fish Curry
- Saturday 23rd January - Vicki's Sunshine Buddha Bowl
- Sunday 24th January - Chicken Broccoli Carbonara
- Monday 25th January - Caroline's Spicy Beans on Flatbreads
- Tuesday 26th January - Stir-Fried Chicken Noodles
- Wednesday 27th January - Lynsey's Chicken & Soba Noodles
Fruit & Veg
- Avocado (1)
- Baby spinach leaves (150g)
- Beansprouts (50g)
- Carrots (2)
- Courgette (1)
- Garlic (6 cloves)
- Fresh coriander (40g)
- Fresh oregano (5g or use 1 teaspoon dried)
- Green beans (200g)
- Lemon (½)
- Lemongrass stalk (1)
- Limes (3)
- Mango (1 small)
- Mild red chillies (optional - 3)
- Onions (2 small)
- Pak choy (250g)
- Red onion (3 small)
- Red peppers (5)
- Rocket (25g)
- Root ginger (2.5cm piece)
- Scallions (2)
- Shallot (1)
- Sugar snap peas (200g)
- Sweet potato (1 small)
- Tenderstem broccoli (300g)
- Tomatoes (2)
- Yellow pepper (1)
Fresh Produce
- Chicken fillets (skinless - 4)
- Chicken thighs (bone in & skinless - 2 x 125g)
- Cooked chicken pieces (100g)
- Eggs (7)
- Hake fillets (boneless and skinless - 300g)
- Parmesan (10g)
- Smoked bacon lardons (50g)
Dried Goods
- Black-eyed beans (400g tin)
- Chicken stock cube (reduced sodium -1)
- Cherry tomatoes (400g tin)
- Chopped tomatoes (400g tin)
- Dried chilli flakes (5g)
- Dried wholewheat noodles (100g)
- Freshly ground black pepper
- Ground cumin (5g)
- Honey (5g)
- Jalapeños (from a jar- optional - 4-6)
- Light coconut milk (tinned 300g)
- Mixed seed (5g)
- Rapeseed oil (85g)
- Reduced sodium soy sauce (45g)
- Rice vinegar (15g)
- Salt (optional)
- Sesame oil (5g)
- Smoked paprika (10g)
- Soba noodles (100g)
- Sweet chilli sauce (30g)
- Toasted sesame seeds (5g)
- Tomato ketchup (30g)
- White wine vinegar (5g)
- Wholegrain brown rice (80g)
- Wholemeal cous cous (60g)
- Wholemeal flatbreads (2 x 35g each)
- Wholewheat spaghetti (180g)
