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How can I stop wasting food?
You want to combine a set of techniques to avoid throwing food away. Consider setting aside a weekend day or other non-busy time to do some food prep.  Check to see if there is anything in the fridge that needs to be used quickly and prioritize meals that use that item.  Make a weekly menu and get your groceries.  Chop all the vegetables and fruits you need for the week's meals.  Cook meats that can be cooked in advance.  Chefs call the concept of having everything ready for making a meal "mis en place."  Try to do yours in advance to energize you for cooking and also make you more likely to cook on those nights you've been at the office late. Get to know and love your freezer.  Buy frozen meat in bulk and portion individually (wrap 1/2 lb blocks of ground beef and chicken pieces in foil then store in freezer bags, for example).  Get frozen packaged fish fillets for seafood.  Boil a whole chicken, shred the meat, and have on hand for easy meals like tacos, enchiladas, chicken pot pie, pasta, etc.  Do the same with beef roasts or pork shoulder for pulled pork, etc.  Freeze vegetables and fruits if you can't use them in time (or buy frozen vegetables to begin with).  You can even consider making dumplings like perogis or pelmeni and freezing for a homemade alternative to a frozen food aisle meal.  You can even go all the way with freezer cooking. Cook with shelf-stable items.  Rice, pasta, beans, lentils, canned goods, and other items can be made into major components of a meal. When you do buy something perishable that doesn't freeze well, try to utilize it in more than one of your meals for the week.  This works well for items like fresh herbs. If you don't want to spend a lot of time cooking, a source like stonesoup is a great place to start - many recipes there can be finished in under 10 minutes, most are five ingredients or less, and all are tasty and good for you. This question from Seasoned Advice has a lot of great suggestions, although geared towards a college student, that you should consider.