R2810

F45 Female High Performance Program

This week-long program offers a variety of meals rich in protein for individuals with an active lifestyle, aiming to provide enough macros to support intense training and optimal performance.

view details

included in the plan

No items found.

click to view details

14 Cold-pressed juices

5 Green Juice with Pea Protein & Microgreens

4 Beet Juice with Pea Protein & Microgreens

5 Carrot Juice with Pea Protein & Microgreens

‍

7 Protein+ meals

Smoked chicken and basil pesto

Teriyaki pork fillet

Thai green chicken curry

Osso Bucco

Moroccan mince

BBQ Chicken breast

Polpette Penne

‍

14 Signature meals

Beef Stroganhoff

Roast Chicken Risotto

Pulled lamb gnocchi

Italian hunters chicken

Coconut chicken curry

Chicken Biryani

Slow-smoked pulled beef

Braised beef shortrib

Beef bolognese

Chicken and chorizo

Grilled Chicken with bacon cream fusilli

Italian meatballs

Smoked chicken and basil pesto

Chicken Tikka Masala

Stay lean, anywhere, anytime.

Get these meals if you need to

Active

Maintain an active lifestyle

Energy

Increase daily energy

Satiation

Stay fuller for longer

Strength

Maintain muscle mass

"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat."

Name Surname

Position, Company name

"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat."

Name Surname

Position, Company name

No items found.

Download the plan

BUY

NOW

F45 Female High Performance Program

R2810

the word on the street

client stories

Customer Success Story Highlights

Voted best meal prep company for four years running, and for good reason too.

Quality and taste the best on all the meals. Really worth it and easy preparation.

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

Very well rounded meal, no heat what so ever. Really enjoy it.

Maryna Smith

Chicken tikka masala on steamed basmati rice

We honestly expected bland food and that we would feel hungry all the time. Pleasantly surprised how tasty everything is, even the juices, and not feeling that hungry all the time! I ate 3 fruits during the day with the juice for lunch, and then my meal in the evenings with my husband. I'm down 3kgs and still have a week left to go on the meals. About to put in my next order now. Will keep at it until I reach my goal weight, and probably beyond just because how easy it is when you have a busy lifestyle. (Still 5kgs to go)

Me. De Villiers

Women's Weekday Lunch for a Month

Delicious, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

The meals are tasty and really good. I would recommend to friends and family.

Genevieve Keshmar

Women's Introfast® 7 Day Plan

Absolutely loved the food and service! The meals were fresh, delicious, and full of flavour, and the delivery is always reliable and friendly. Such a convenient option without compromising on quality, highly recommend!

Bianca

Women's Lunch n Dinner

Very tasty meal, I'm loving the selection that I have made.

Bev McGuinness

Mammas meat balls in a tomato marinara

Absolutely loved this one and it made a pleasant change from chicken

Ruth B Chowles

Mammas meat balls in a tomato marinara

My daughter lost weight on the Women's Weekday Lunch for a month. We have received the Women's Lunch n Dinner and will see how she does this round

Celia Snymn

Women's Lunch n Dinner

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

Delicious. Meat so tender and tasty and love the creamy polenta

Robyn Evans

Braised beef short rib with creamy polenta & roasted carrots

The meals are well-portioned, balanced, and make healthy eating so much easier especially on busy days when you don’t feel like cooking. You can tell there’s real thought put into the nutritional value, and the variety keeps things interesting without feeling restrictive. What we love most is the convenience without sacrificing quality. It’s helped us stay consistent with our eating habits, and we genuinely feel better for it. Definitely a great option if you’re looking for something healthy, convenient, and reliable.

Lindie Coetzee

Teriyaki pork fillet with sweet potato mash

The meals are well-portioned, balanced, tasty and make healthy eating so much easier especially on busy days when you don’t feel like cooking. You can tell there’s real thought put into the nutritional value, and the variety keeps things interesting without feeling restrictive. What we love most is the convenience without sacrificing quality. It’s helped us stay consistent with our eating habits, and we genuinely feel better for it. Definitely a great option if you’re looking for something healthy, convenient, and reliable.

Lindie Coetzee

Smoked pulled beef with grilled sweet potato

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

I love the juice. It is quick and easy and nutritious

Liesl Erasmus

5-Day Juice Cleanse

Great portion and very tasty. Just what I’ve wanted

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

No need to worry about what food to eat at work. Food is delicious and healthy.

Kevin McBride

Men's Weekday Lunch for a Month

Very satisfied with the product. Meals are tasty and packaged well.

Torren Krupke

Men's Weekday Warrior

"My absolute fave!!! Will definitely be ordering more of this"

Talita Vosloo

Coconut chicken curry with steamed basmati rice

10/10 meal - highly recommended!

Matthew Peter

Roast chicken risotto with mushroom and pecorino cheese

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

Absolutely loved this program so much and would definitely redo the order - the meals are extremely flavorful and delicious, and at first they looked like it would not be enough for a meal but it is so filling every time, of all the meals there was only one I didn’t enjoy, but I am a picky eater so the chances of me not liking something was inevitable, and the meal contained items that I don’t eat in general- yet it was still good. The rest of the meals are incredible I cannot pick a favorite.

Anika Gillespie

Women's Lean n Strong

What a lovely dish - such good flavors + the foods that are paired together really compliments each other - YUM YUM!!!!

Lynette Higgo

Grilled chicken with bacon cream fusilli

Great meal, one of my favourites. Pasta isn't mushy and flavours are good. So much better that most of the meal prep services around

Kelly Engelbrecht

Grilled chicken with bacon cream fusilli

"The food is simply amazing. The best meal plan I have had. The portioning is extremely generous, and the flavors are incredible. Would order again and recommend to anyone and everyone."

Simon Snyman

Women's Introfast® 7 Day Plan

The meals are fresh and flavourful! So happy, will order again.

Annerie Scheepers

Women's Lunch n Dinner

Beef is soft and tasty. Grilled sweet potato was surprisingly sweet

Krischke Bosman

Smoked pulled beef with grilled sweet potato

This is a goodie for flavour and perfect balance of grains and protein

Ruth B Chowles

Syrian chicken with ancient grains

The ordering process was seamless and the delivery, the meals have had so far are very tasty, I do not regret my decision, the only regret is not coming across your page sooner.

Palesa Morake

Men's Introfast® 7 Day Plan

Very tasty and balanced meals. It does not make sense for me to cook for 1 person when it is so easy to get a balanced healthy meal available at anytime within 2,5min.

Thys Steynberg

Men's Introfast® 28 Day Plan

Lynette Higgo

Grilled chicken with bacon cream fusilli

A tasty meal

Robyn Evans

Moroccan beef mince with ratatouille

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

Excellent meals and great quality. The portion sizes is also spot-on. Both myself and my husband enjoy these meals.

Lenette Vermeulen

Osso Bucco with whole grain quinoa

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

Love my munch meals! They are delicious and full of flavour. Definitely recommending this for busy moms trying to eat healthy and hit macros.

Linda Nortje

Women's Introfast® 7 Day Plan

This was our first ever meal from Munch and it was pretty delicious. It does make a huge difference that the meals are not frozen and seems to reflect in the taste of the meal. Looking forward to the other meals.

Darryn Lee

Osso Bucco with whole grain quinoa

Even with the mechanical glitch (beyond Munch's control) the communication and service was excellent

Samukelisiwe Dube

5-Day Juice Cleanse

5 Stars – Absolutely Love Munch Meals! Munch Meals has completely transformed the way I eat. The meals and juices are delicious. You can really taste the quality and care in every bite, everything is packed with flavour and feels good to eat. What I love most is the convenience. Eating healthy used to feel like a chore, but now it's effortless. The meals are perfectly portioned, ready to go, and save me so much time during the week. It’s like having a personal chef that keeps me on track. Highly recommend Munch Meals!

Jasmin Lightfoot

Women's Introfast® 7 Day Plan

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

This meal is so delicious and filling. It’s such a yummy curry and can’t recommend enough.

Shelley Burt

Chicken thigh biryani with garlic ginger

"Week 1, done and dusted. I was both pleasantly surprised and impressed. Ordering was easy, delivery quick, and the food taste delicious."

Liesl Bronkhorst

Women's Introfast® 28 Day

I liked this meal a lot. The meals are well-portioned, balanced, tasty and make healthy eating so much easier especially on busy days when you don’t feel like cooking. You can tell there’s real thought put into the nutritional value, and the variety keeps things interesting without feeling restrictive. What we love most is the convenience without sacrificing quality. It’s helped us stay consistent with our eating habits, and we genuinely feel better for it. Definitely a great option if you’re looking for something healthy, convenient, and reliable.

Lindie Coetze

BBQ pork fillet on spinach puree & cauli mash

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

Lindie Coetzee

Mammas meat balls in a tomato marinara

Very happy with my order. Delivery was quick and well communicated...

Sibusiso Mthombeni

F45 Male High Performance Program

"This meal was SO bursting with flavour and SO filling; since when did dieting taste this good?! Will definitely be a returning customer!"

Sian May

Polpette Penne

"WOW!! What can I say, been ordering meals from other companies and always end up giving half of it away. Not this time :) Great tasting and fresh, actually look forward to lunch time. Well done guys!!"

Werner Theunissen

Men's Introfast® 7 Day Plan

Absolutely one of the best nutritionally balanced meals on the market. This plan has been a life changer for me, and I have lost 60kg's in just 7 month the healthy way.

Jan Van Aswegen

Men's Introfast® 28 Day Plan

"This bar is the best! So nice taste like a cheat"

Talita Vosloo

Peppermint Crisp Tart Layered Protein Bar

Dear Mike You have stepped up your game. Well done. There is a huge improvement in the meals and service. You guys are world class.

Cornelius Stols

Men's Lean n Strong

Alex Serafini Swanepoel

Women's Introfast® 14 Day Plan

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

Very happy with the meals, they are delicious, easy to warm up and just the right portion sizes. Highly recommended.

Juliette Meintjes

Women's Introfast® 7 Day Plan

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

"Absolutely Delicious – Highly Recommend! I just received my first order, and I have to say – I'm thoroughly impressed. From the very first bite, I could tell the food was made with care. The freshness of the ingredients really stood out, and the flavors were incredibly well-balanced. You can tell there is a lot of thought that goes into every dish. Nothing tasted overly processed or bland – just real, delicious food done right. It’s so refreshing to find a meal service that actually delivers on both taste and quality."

Curtis Chalmers

Men's Introfast® 7 Day Plan

Lindie Coetzee

Chili con carne and grilled sweet potato

Insane, definitely one of the best meals I've tried - with a tablespoon of greek yoghurt this goes to the next level

Chailyn Forrester

BBQ chicken breast on Mexican couscous

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

Delicious meal. The gnocchi was a little soft, but the lamb was great and the taste more than made up for it.

Kelly Engelbrecht

Pulled lamb and red wine gnocchi

Very tasty and so convenient. Will definitely be ordering more :)

Bev McGuinness

Coconut chicken curry with steamed basmati rice

Delicious

Toni Green

Mammas meat balls in a tomato marinara

This is my go to meal. I ordered several of it. You won't be disappointed.

Lucille Pillay

Grilled chicken with bacon cream fusilli

I have tried various other meal plans, marketing the same audience, this one for me is the best value for money and the best quality and taste so far.

Willem Botha

F45 Male High Performance Program

Fantastic food, felt satiated even while exercising and was able to stick to my calorie deficit for weight loss.

Sasha Botha

Women's Introfast® 7 Day Plan

"My only regret is not getting these meals sooner!!! Fantastic 👍👍👍"

Jana Niemoller

Women's Lean n Strong

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

I have been buying prepared meals for a couple of years now and I’m so impressed with Munch. Super tasty, convenient and has a really great variety of meals. Will def order again.

Anne Padmore

Women's Introfast® 14 Day Plan

I love this meal, it's so delicious and the portion size is just right.

Juliette Meintjes

Chicken and chorizo Rosario

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on steamed basmati rice

This is my absolute favourite meal, so, so flavourful, I add in smooth cottage cheese for extra protein

Simone Lazarus

Roast chicken risotto with mushroom and pecorino cheese

Been ordering for the past 6 months, simply amazing prepared food. Saves me on time and energy. Game changer

Sean Mzwandile Sibanda

Osso Bucco with whole grain quinoa

Your Thai chicken curry is super amazing I lost 2.5kg in 2 weeks. My heart and body is so happy

Grizelda Redelinghuys

Thai green chicken curry with coconut rice

"Amazing taste, no more having to braai in the cold month of July! Tastes like it just came off the braai!"

Jacques van Wyngaardt

Braaiwors, lamb chop, pap and cherry tomato smoor

Delivery was fast and absolutely amazing! The meals were delicious and super convenient for a busy lifestyle. With work and training, having a structured plan by day, time and portion was a game changer. You don’t get that kind of setup from other meal plan suppliers. Portion sizes were great. I’m definitely ordering again!

Jonathan Happe

Men's Introfast® 7 Day Plan

Every mouthful is a pleasant surprise. I used to think that the reviews I saw were bot-generated but now I am happy to report that I was wrong. My favorite so far is the Lean Chargrilled Chicken.

Faith Tuhwe

Women's Lean n Strong

Happy with my order! It's good for detoxing.

Lindiwe Ledwaba

3-Day Juice Jumpstart

The food is delicious. The juices amazing! 100% recommend. Worth it

Hayley Nurminen

Women's Introfast® 7 Day Plan

This is diet food!? It was so tasty and filling, definitely a meal I'd buy again. I found the portion to be a bit big for me for a lunch, ate about 2/3 of it, but really wanted to finish it. Really really good!

Leonie Visagie

Smoked chicken and basil pesto cream rigatoni

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

Firstly the order was delivered within a day (ordered Thursday delivered Friday) so we'll done on that! Secondly the meals are delicious and proportioned. Will be trying out more packages!

Tanya Gould

Women's Lean n Strong

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

A tasty , filling meal. Quite heavy so keep it for hungry days

Robyn Evans

Teriyaki pork fillet with sweet potato mash

Quick and immaculate service! I've just placed my second order with Munch. Their food is so delicious and flavourful! Lost 13.3kg during my first 3 weeks of dieting and healthy eating. THANK JOU MUNCH! Would reccomend to ALL!

Boeta Genis

Men's Introfast® 28 Day Plan

Lindie Coetze

Italian hunter's chicken with apricot couscous

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

"This product is Fantastic I have lost 36 Kg now in 4 months the healthy way"

Jan van Aswegen

Men's Introfast® 28 Day Plan

The food is very tasty.. I enjoyed them very much.. ordering more right now!!

Odette Robert

Men's Introfast® 7 Day Plan

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

So good, the tomato smoor is delish and it's a great meal to bring with you to a braai on a cut

Chailyn Forrester

Awesome food and very accommodating to swop out meals if need be. Delivery also excellent! Thank you

Yolande Jetten

Women's Introfast® 14 Day Plan

"This was my first munch meal, and I must say I'm very happy with this one. The wors and lamb chop actually tasted like it came off the fire not long ago. The smoor had lots of flavour and the pap was just great. The main reason I chose Much was because it is never frozen. You can taste it! I'll definitely get this one again."

Lukas Raath

Braaiwors, lamb chop, pap and cherry tomato smoor

Great flavour perfect balance

Ruth B Chowles

Thai green chicken curry with coconut rice

I am not usually one to leave a review. But Munch surpassed all my expectations and fully deserve it. Firstly, when I ordered I made the delivery address my work, as I assumed it would only be delivered during the week, however they called on Saturday informing me of delivery and even allowed me to change address to my home address! 5/5 Customer Service! Its now Monday and I have had my 1st Green Juice and the Lunch time meal. Both surpassed my expectation in terms of flavor and portion. You can tell much cares! 5/5! Once this 14 weeks is done I will definitely order more.

Justin Nel

Men's Introfast® 14 Day Plan

I thoroughly enjoyed the juices. The juices are fresh, and a great addition if you’re trying to stay on track with your health goals. Nothing tastes overly processed, which is a big win for me.

Lindie Coetzee

3-Day Juice Jumpstart