If you want to follow the Operation Transformation leaders' meal plan, print off this shopping list for your next trip to the supermarket. You can find some tasty OT-approved recipes here.
- 21 February (Thursday) - Barbecue Chicken with Corn on the Cob & Green Beans
- 22 February (Friday) - Peggy’s Soy Salmon with Rice
- 23 February (Saturday) - Chicken & Vegetable Coconut Curry
- 24 February (Sunday) - Roast Pork with Ratatouille
- 25 February (Monday) - Curried Chickpea & Sweet Potato Burger
- 26 February (Tuesday) - Zesty Chicken Thighs with Pasta
- 27 February (Wednesday) - Spinach & Feta Frittata
Fruit and Veg
- Baby corn on the cob (120g)
- Baby new potatoes (550g)
- Baby spinach leaves (25g)
- Broccoli (1 head)
- Carrots (8)
- Celery (sticks – 2)
- Courgettes (2)
- Garlic (cloves – 3)
- Cherry tomatoes (100g)
- Floury potato (such as Rooster or Maris Piper – 200g)
- Fresh basil leaves (optional - 15g or use dried)
- Fresh coriander (15g)
- Fresh mint (15g)
- Green beans (450g)
- Lemon (1)
- Lime (1)
- Little Gem lettuce (50g)
- Mixed salad leaves (50g)
- Onions (2)
- Orange (rind & juice - 1)
- Red pepper (1)
- Scallions (8)
- Sweet potato (250g)
- Tomatoes (vine-ripened – 2)
Fresh Produce
- Butter (17.5g)
- Chicken fillets (skinned – 4)
- Chicken thighs (still on the bone but skinless - 4)
- Eggs (5)
- Feta cheese (50g)
- Low fat milk (1.5% fat - 60g)
- Natural yoghurt (3% fat – 75g)
- Pork tenderloin (250g)
- Salmon fillets (skinned – 2 x 150g)
Dried Goods
- Apple cider vinegar (if making your own barbecue sauce – 50g)
- Barbecue sauce (readymade from a bottle or jar – 60g or make your own)
- Chickpeas (tin – 400g)
- Chopped tomatoes (tin – 400g)
- Coconut millk (tin such as Thai Gold – 160g)
- Dried basil (optional – 15g or use fresh)
- Dried oregano
- Freshly ground black pepper
- Ground cayenne pepper (1.25g - optional)
- Ground cumin (2.5g)
- Ground turmeric (1.25g)
- Honey (15g)
- Mild chilli powder (2.5g)
- Mild or medium curry paste (depending on your preference – 9.5g)
- Olive oil (30g)
- Plain flour (25g)
- Sea salt (optional – if using)
- Soy sauce (reduced sodium – 30g)
- Tomato ketchup (if making your own barbecue sauce - no added sugar and salt – 100g)
- Tomato puree (60g)
- Wholegrain rice (160g)
- Wholemeal oval pitta bread (1)
- Wholewheat pasta (100g)
- Worcestershire sauce (7g)
