We’ve all got that one friend who meticulously plans their daily meals (including snacks), brings homemade smoothies into work, and only shops at local organic markets. You look on in awe every lunchtime as they tuck into a perfectly balanced meal while you rush to grab whatever is quickest/cheapest/closest. You promise yourself that next week will be the week you finally develop good eating habits.

But in reality you’re just too busy with everything else going on in life. It gets to Sunday night, you order takeaway, and you wish that it was socially acceptable to take the left-overs into work the next day for a late breakfast.

This is where your freezer can become your best friend, making sure there is always something on hand to whip up a quick and tasty meal. And because things keep for so long when frozen, you’ll find you cut down on your waste with the bonus of saving yourself some cash. So when you DO eventually have time for that well-planned shopping trip, grab a few extra portions of these things and get that freezer bursting with good food:

FROZEN FISH

And we’re not talking fish fingers. You can pick up all kinds of frozen fish from supermarkets and it comes plain, without any fattening sauces. Fish can be steamed or grilled and then added to salads or pasta, or just served with some veggies on the side. If you’re really craving something in breadcrumbs or batter then check the packet and aim for less than 10g of fat per 100g.

VEGETABLES

It’s so easy to leave a packet of vegetables at the back of your fridge and forget about it until it’s turned to mush. Wasteful and nasty to clean up. No such problem with frozen vegetables – they’ll always be there, ready for you, like a reliable old friend. Just be careful when you cook them because they lose some of their vitamins when exposed to hot water; the best option is to lightly steam or stir fry them. Keep a range of different veggies in the freezer so you’ll always have something to suit the dish you’re cooking.

HERBS

Ever bought a massive bunch of expensive fresh herbs for one recipe, used a small handful, and then watched the rest just dry up in your fridge over the next few weeks? Thought so. Well you’ve got two options. Either buy a packet of pre-chopped frozen herbs and grab a handful straight from there, or buy them fresh and then chop and freeze whatever you don’t use straight away. You can freeze individual portions in ice cube trays or just keep them in airtight bags.

BERRIES

The popularity of frozen berries is on the rise again after last year’s health scare. Berries are wonderfully tasty, healthy and versatile – grab a handful as a snack, make a smoothie, or jazz up your baking or yoghurt with them. The other benefit of frozen berries is you can access them all year round at a fraction of the price of fresh seasonal fruit.

HOMEMADE STOCK

Stock is an essential part of many dishes, adding a burst of flavour to soups, stir fries and sauces. The problem with shop-bought varieties is they often have a salt content that’s through the roof. Making your own and freezing it in batches is better for your wallet and your health.

BREAD

A loaf of bread in the freezer will save you on so many occasions, whether you need a late night snack, have five minutes for breakfast, or are rushing to get lunch ready (and if you’re making a sandwich for later, the bread will defrost by the time you want to eat it). And you’ll never have another of those desperate moments where you wonder if it’s ok to just cut off the mouldy bits and eat it anyway.

FROZEN MEAL

Sometimes we all just need a quick, hassle-free option. Although frozen meals are best eaten sparingly, it’s a good idea to have one or two tucked away for emergencies as they are much more nutritious – and heaps cheaper – than most takeaway options. Just try to pick one with plenty of meat and vegetables and not too many extra ingredients. Rice and pasta options often look healthy but are lacking in veggies and lean proteins.

HOMEMADE SOUP

If you’re making a batch of soup, you may as well make loads and freeze it. Pack your soups full of nutritious veggies using minimal salt to create a filling option that will stretch over many meals.

Feeling inspired? You’d better go and clear out all the nearly-empty ice cream tubs from your freezer to make way for all this good stuff!