Shopping list
Fruit and vegetables
150²µ/5½´Ç³ú frozen mixed berries, such as strawberries, raspberries and blueberries, thawed
1 small eating apple, cored, halved and thinly sliced
100²µ/3½´Ç³ú long-stem broccoli, trimmed and cut into short lengths
100²µ/3½´Ç³ú cherry tomatoes, halved
3 heaped tbsp roughly chopped fresh coriander
½ lemon, juice only
1 small onion, half thinly sliced, half finely chopped
2 garlic cloves, crushed
1 onion, sliced
3 heaped tbsp chopped flatleaf parsley, to garnish
Tins, packets and jars
80g/2¾oz whole rolled porridge oats
½ chicken stock cube
2 tsp prepared English mustard
2 x 400g tins cannellini beans, drained and rinsed
400ml/14fl oz pork or chicken stock, made with 1 stock cube
400g tin chopped tomatoes
Cooking ingredients
15²µ/½´Ç³ú´Ç³ú flaked almonds, toasted
1 bay leaf
salt and freshly ground black pepper
2 tsp medium curry powder
15²µ/½´Ç³ú flaked almonds, toasted
low-calorie cooking spray
salt and freshly ground black pepper
½ tsp hot chilli powder
low-calorie cooking spray
2 tsp smoked paprika
2 tbsp tomato purée
Dairy, eggs and chilled
150²µ/5½´Ç³ú fat-free natural fromage frais
200ml/7fl oz semi-skimmed milk
4 tbsp fat-free plain yoghurt or fromage frais, to serve
Meat, fish and poultry
1 chicken breast, boned and skinned
150²µ/5½´Ç³ú gammon steak, all visible fat removed, cut into 2cm/1in pieces
250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces
Other
75g/2½oz wholegrain long-grain rice