You can defrost frozen food overnight in the fridge but check to make sure it is thoroughly defrosted. Food can be defrosted safely in the microwave, but check that there are no frozen lumps or cold spots in the middle.
If you are taking advantage of multi-buys or larger pack sizes (e.g. chicken breasts) you can freeze them individually in smaller bags. You can also “batch cook” (cook enough for two or more meals) and eat one and freeze some for later, to avoid waste and minimise the effort of cooking.