Feature: Chef Rasheeda McCallum- Meal Prep

Whether weight-loss or weight management is your goal, nutrition plays a key part in your success. You’ve probably heard it countless times, ‘you can’t outwork a bad diet’. We had the opportunity to sit down with Owner and Chef of Ms. Goodies Meal Prep, Rasheeda McCallum to talk all things meal prep.

Rasheeda is not only an entrepreneur, but also a mother of a vibrant 3 year old. Growing up in a Jamaican household, Rasheeda is no stranger to flavorful cuisine; she fell in love with the traditional herbs and spices seen throughout Caribbean and West African foods. As she began to see her loved ones develop illnesses such as high blood pressure and diabetes, she knew she wanted to find ways to create the flavors she loved in healthier ways. Rasheeda went on to graduate from Johnson & Wales University with a Bachelors of Science in Culinary Nutrition. In 2018, after working as a chef and nutritionist for 10 years Rasheeda launched Ms. Goodies Meal Prep, named in honor of her mother, with a mission to provide healthy, organic, and affordable foods to urban neighborhoods. Rasheeda’s goal is to make healthy options readily available in Black and Latinx communities, where often times nutrition is sacrificed for accessibility, convenience, and cost. Ms Goodies Meal Prep aims to make the lives of working individuals easier and healthier, one meal at a time with quality ingredients and convenient delivery or pick up options throughout NYC.


Now, you may be wondering why meal prep is important or how it’s different from just choosing healthy options on the go.  Rasheeda states, “proper meal prepping ensures you are getting all of the key nutrients and calories needed for your specific goalswithout proper planning, you are setting yourself up for failure”(Rasheeda McCallum).  Meal prepping may seem expensive or intimidating, but Rasheeda shared her keys to success for those who would like to start.

Chef Rasheeda’s Keys to Success:

  • Identify your goal- weight-loss, weight management, diabetes management, blood pressure control, etc.
  • Speak with a nutritionist about your goals to establish the right caloric and nutrient intake
  • Buy your food in bulk
  • Although, fresh vegetables are great, Rasheeda recommends buying your vegetables frozen, to avoid expiration and reduce food waste
  • Freeze your herbs so you always have them, fresh herbs provide flavor without large quantities of salt
  • For those who need to follow strict diets, a food scale is recommended 


IMG_1477-1Here are two easy recipes for breakfast and lunch, which Rasheeda swears by:

“Throw these 5 ingredients into a mason jar, place it in the refrigerator overnight and then voila! Breakfast on the go that’s a great source of fiber from the oats, and antioxidants and flavonoids from the apples.” (Rasheeda McCallum)


Apple Pie Overnight Oats

Prep Time: 5 Minutes | Cook Time: 0 Minutes | Total Time: 5 Minutes

Yield: 1-2 Servings


1 Cup Rolled Oats

1 1/2 cups Coconut milk 

1/2 Cup Diced Apples

1/4 Teaspoon Cinnamon 

Optional: 1/2 Tablespoon Agave Nectar  


  1. Place all ingredients in a mason jar and mix or stir ingredients well with a spoon. Cover the jar with a lid and place oats mixture in the refrigerator overnight or for at least 2-3 hours.

Cooking Notes* If oats are a little too thick in the morning add a splash of milk or water. Enjoy!


“This recipe is for my low carb salad lovers. This salad is great for those days when you want to jazz things up, and add a twist to your traditional salad. I personally love this salad because it’s a great way for me to use up any left over vegetables in my refrigerator. This salad is definitely customizable so don’t be afraid to through in last nights leftover quinoa, or chickpeas.” (Rasheeda McCallum)



Glazed Sesame Salmon Salad 

Prep Time: 10 Minutes | Cook Time: 10-12 Minutes | Total Time: 20-22 Minutes

Yield: 1 Serving



1 4-6 oz Salmon

1 Teaspoon Mrs. Dash Seasoning Blend


1 Dash Sesame Seeds

1 1/2 Teaspoon Agave Nectar

1/2 Teaspoon Teriyaki Sauce


3 Handfuls of Washed Salad Bend

1 Teaspoon Red Onion

1 Tablespoon Tomatoes

1/2 Cup Cooked @goya Yellow Rice

Sliced Lemon Wedge for garnish


  1. Preheat oven to 375 F. 
  2. Place 4-6 oz salmon on lined baking sheet. Pat both sides of salmon dry with a paper towel, and then sprinkle both sides of salmon with Mrs. Dash seasoning blend. Bake Salmon for 10-12 minutes. 
  3. While the salmon is baking, combine all of the glaze ingredients together in a small bowl. Mix ingredients together with a small whisk or fork. Set glaze a side.
  4. After 10-12 minutes remove salmon from baking sheet and allow to cool. Once the salmon is fully cooled, you may brush the glaze on to the salmon. 
  5. In a serving bowl, combine the washed salad blend, and your favorite toppings in bowl. Serve the glazed salmon over the salad blend. 
  6. Enjoy.


Cooking Notes*  Add in your favorite vegetables or legumes. Salad dressing is optional. 

For more recipes by Chef Rasheeda check out Ms. Goodies Kitchen

Want to start incorporating meal prep into your everyday routine?  Visit Ms Goodies Kitchen or Ms.goodiesmealprep. Rasheeda provides one on one nutrition consultations and delivers healthy meals to the NYC area. Check out their new subscriptions!




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