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 4 – Main Meals

Fruit & Veg

  • Apple (1)
  • Baby new potatoes (400g)
  • Baby spinach leaves (20g)
  • Bay leaf (1)
  • Butternut squash (1)
  • Carrots (3)
  • Celery (4)
  • Courgette (1)
  • Cucumber (¼)
  • Garlic (2cloves)
  • Green pepper (1)
  • Fresh basil (5g)
  • Fresh chives (5g)
  • Fresh coriander (5g)
  • Fresh flat-leaf parsley (10g)
  • Fresh thyme (3g)
  • Lemon (1 small)
  • Lime (½)
  • Mixed salad leaves (50g)
  • Mushrooms (chestnut or ordinary - 200g)
  • Onions (2 small + 1 regular)
  • Red onions (1 ½ small)
  • Red pepper (½)
  • Sugar snap peas (50g)
  • Sweet potato (1 small)
  • Tenderstem broccoli (240g)
  • Tomato (1)
  • Yellow pepper (1)

Fresh & Frozen Produce

  • Bacon medallion (30g)
  • Butter (15g)
  • Cheddar cheese (60g)
  • Cheddar & Mozzarella grated cheese mix (25g)
  • Chicken fillets (skinless – 2)
  • Chorizo (raw - 30g)
  • Eggs (2)
  • Low fat milk (1.5% fat – 270g)
  • Mackerel fillets (boneless – 180g)
  • Natural yoghurt (30g)
  • Pork loin chops (2)
  • Salsa (30g)
  • Stewing steak pieces (225g)
  • Tiger or king prawns (fresh or frozen, raw & peeled – 70g – 6)

Dried Goods

  • Beef stock cube (low sodium -1)
  • Black beans (400g tin)
  • Chilli powder (2.5g)
  • Chopped tomatoes (2 x 400g tin + 200g tin)
  • Cider vinegar (5g)
  • Cornflour (5g)
  • Dijon mustard (5g)
  • Dried chilli flakes (2.5g)
  • English mustard (5g)
  • Freshly ground black pepper 
  • Honey (5g)
  • Kidney beans (45g tinned)
  • Macaroni pasta (100g)
  • Plain flour (35g)
  • Rapeseed oil (80g)
  • Salt (optional) 
  • Smoked paprika (2.5g)
  • Sun-dried tomatoes (60g drained)
  • Wholemeal wraps (2)
  • Wholewheat penne pasta (80g)
  • Wholewheat spaghetti (80g)
  • Worcestershire sauce (15g)