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Soy sauce and Chinese chilli sauce: With these two you can stir-fry almost anything with a bit of oil, ginger and garlic on a high heat. Whether it’s packet instant noodles or the last-remaining vegetables, you get a quick meal that is both healthy and nutritious. Try adding cashewnuts and peanuts to your stir fry for a bit of variety – they will both also last forever in airtight containers  in your kitchen cupboards.

Canned tuna: Tinned tuna is an excellent source of lean protein and very tasty too. In moment of extreme desperation, just open a can, mix well with the contents of a sweetcorn tin, add chilli flakes and enjoy. If you are feeling clever (and creative) you could even make a simple pulao by lightly stir frying the tuna and sweetcorn with some turmeric powder, chilli powder and salt and then mixing in cooked rice.

Pasta: The ultimate convenience food, pasta is a complex carbohydrate that releases energy into our bodies over time. At its simplest, it is cooked and then mixed with chilli flakes and garlic sautéed in olive oil to make Pasta Aglio e Olio. Combined with onions, garlic, tomatoes and dry oregano, you get one of the simplest and most satisfying pasta meals. Here, you can use tinned tomatoes or tomato puree and still get a wonderful result to eat while winding down in front of the TV.

So, when you’re out food shopping next stock up on the tins and things to keep you going. If all else fails, there’s always a takeout to consider. But more on that some other time.

Liked this one? There's more! Check out Mallika Basu's earlier columns, My 5-step flavour plan | Great steps to good health

Born and brought up in Kolkata, India, Mallika Basu is a public relations consultant in London. She hosts a blog, Quick Indian Cooking, for busy food lovers around the world.