R3050

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.

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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

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7 Protein+ meals

Smoked chicken and basil pesto

Teriyaki pork fillet

Thai green chicken curry

Osso Bucco

Moroccan mince

BBQ Chicken breast

Polpette Penne

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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

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F45 Female High Performance Program

R3050

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.

This meal is so delicious and filling. It is definitely going to be a firm favourite. It’s so yum and can’t recommend enough.

Shelley Burt

Pulled lamb and red wine gnocchi

Lynette Higgo

Italian hunter's chicken with apricot couscous

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

This combination is just so delicious. I love smoked chicken and would never have thought to combine it with this incredible pasta.

Shelley Burt

Smoked chicken and basil pesto cream rigatoni

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

Moroccan beef mince with turmeric couscous

Delicious

Ursula Kerr

Coconut chicken curry with steamed basmati 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

Very tasteful, loved the variety Of proteins veg and carbs I get to enjoy and saving time by not having to make a healthy meal from scratch.

Daleen Stoltz

Women's Introfast® 7 Day Plan

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

Skinny meat balls on cauli mash

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

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

Bev McGuinness

Mammas meat balls in a tomato marinara

From the first bite, the seafood risotto is rich and comforting, with a deep seafood flavour and feels like it had been built up over time. Texture is smooth and thick and overall, a satisfying and well-executed dish!

Zothile Mkhize

Protein+ Seafood Risotto

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

Samukelisiwe Dube

5-Day Juice Cleanse

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

"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

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

Very tasty. Definitely recommend.

Lindie Coetzee

Mammas meat balls in a tomato marinara

This food deserves 10 stars. I get this one every time.

Alida

Polpette Penne

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

Lynette Higgo

Grilled chicken with bacon cream fusilli

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

The meals are excellent. I truly enjoyed the meals and looked forward to it. the juices are not for me, it will take a bit of getting used to

Konradt Hugo-Langerman

Men's Introfast® 7 Day Plan

For health meals, they are very delicious and fulfilling! Look forward to completing the 28-day challenge to assess the results, but can confidently say that I will definitely be ordering again!

Anthony Manni

Men's Introfast® 28 Day Plan

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

Only on the plan for three days, thus far quality is excellent from packaging to taste. Customer service from Mike was equally excellent.

Ronnie Brummer

Men's Introfast® 28 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

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'm super impressed from the speed and efficiency of the delivery. The juices are made from the freshest ingredients, I can tastes them. I was worried that they will be diluted but, not at all, they are filling. Excited as I start my health journey.

Thembakazi Skenqa

5-Day Juice Cleanse

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

This was my first order and I must say it was such a quick and easy process. My order was delivered the next day already, which was amazing. I ordered the Woman's IntroFast and I must say the variety of options is great, am yet to have a meal that was not delicious and more than filling. The fresh juice is just a lovely bonus! Will definitely order again :)

Natalie Graham

Women's Introfast® 7 Day Plan

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

Absolutely delicious! Fresh, filling, and full of flavour. The quality was spot on – I’ll definitely be ordering again.

Claudine Schafli

Women's Introfast® 7 Day Plan

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Lindie Coetze

Italian hunter's chicken with apricot couscous

Will definitely order this option again. Tasted amazing!!!

Lenette Vermeulen

BBQ pork fillet on spinach puree & cauli mash

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

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

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

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

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

Krischke Bosman

Smoked pulled beef with grilled sweet potato

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

Genevieve Keshmar

Women's Introfast® 7 Day Plan

Such a great comfort meal!

Chailyn Forrester

Teriyaki pork fillet with sweet potato mash

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

Very tasty meal. Will definitely recommend.

Lindie Coetzee

BBQ chicken breast on Mexican couscous

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

Hayley Nurminen

Women's Introfast® 7 Day Plan

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

Annerie Scheepers

Women's Lunch n Dinner

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

"This was delicious. Compliments to the chef ;)"

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Robyn Evans

Teriyaki pork fillet with sweet potato mash

Tasty, better than something similar I've tried at a big chain store, definitely a lunch I'd grab and go again in the future.

Leonie Visagie

Coconut chicken curry with steamed basmati rice

I am on my 5th Munch Meals order over a total period of 13 months. it works for me, no hunger pangs, always results, my mind is better, I feel lighter even from the first week. Munch is the option for me, it takes the guesswork out of being a better human, the mirror and scale thanx me every time!

Oupa Coetzee

Men's Introfast® 28 Day Plan

My all time fave! flavourful and meaty not to mention that portions are generous and filling. lovely dish :) yummmmmmmm

Zothile Mkhize

Polpette Penne

My daughter is very picky with food, and I was nervous if I am going to waste money. But surprisingly she loved the meals in this plan and will continue with the rest of the family on a more healthy lifestyle journey.

Lindie Coetzee

Women's Lunch n Dinner

Tastes really good!! Wil definitely recommend it!! Very impressed!!

Herna van der Linden

Women's Introfast® 28 Day

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

Great meal!! Loved the flavour and the quality of the ingredients. I have ordered my second batch of meals!

Lenette Vermeulen

Teriyaki pork fillet with sweet potato mash

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

Talita Vosloo

Peppermint Crisp Tart Layered Protein Bar

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

Bev McGuinness

Coconut chicken curry with steamed basmati rice

Very tasty and so convenient, this is definitely one of my favourites (i think they all might be my favourite).

Shelley Burt

Chicken and chorizo Rosario

I have definitely found my new meals of choice! The service in delivery was fast, efficient and informative. The portion sizes are perfect and the meals I've had so far are delicious!

Marion Smith

Women'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

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

Food is good honestly helps me reach goals and once i hit the gym fully will be using this going forward

Karabo Schoeman

F45 Male High Performance Program

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

"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

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

Hats off to Mike and the team!! From getting my order delivered same day, to the most delicious meals I've had in a long time. Total game changer. I now look forward to meal times and it is so much easier to stay on track and avoid temptation with such tasty meals. You are changing lives :)

Chandrid Frankson

Women's Lunch n Dinner

Lindie Coetzee

Osso Bucco with whole grain quinoa

"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

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

Lindiwe Ledwaba

3-Day Juice Jumpstart

Honestly fantastic quality and taste. I've tried a variety of meal prep services over the past year and this is the one that I'll be sticking with. The fact that the meals are vacuum sealed and not frozen is a massive win - no watery, flavorless food, total gamechanger and extremely convenient. Thank you.

Deshika Reddy

Women's Introfast® 7 Day Plan

Loved the flavour and Chicken is tender

Ruth B Chowles

Chicken tikka masala on steamed basmati rice

I love this combo, it's so delicious and so convenient, this is definitely one of my favourites (I think they all might be my favourite).

Shelley Burt

Syrian chicken with ancient grains

Alex Serafini Swanepoel

Women's Introfast® 14 Day Plan

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

Delicious

Toni Green

Mammas meat balls in a tomato marinara

Matthew Peter

Beef Bolognese with spinach & ricotta cream

I absolutely love these meals. Every single one is tasty and filling. They are just the right portion size and the pre packed meals stored in my fridge make it very easy to eat well balanced, healthy meals. I love having the juices ready to pop in my bag for a snack throughout the day. I don’t feel hungry and I avoid the temptation to grab something unhealthy during my busy day. This really has been life changing and I’m noticing the difference to my waist line and my energy levels.

Angela Hannington

Women's Introfast® 7 Day Plan

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

Love these sauces, bought 4 with my last order. Very flavourful.

Lindie Coetzee

Alho hot sauce

Next level! So flavourful , so balanced and so filling!

Jolene Krupke

Syrian chicken with ancient grains

Lots of meat, braaiwors is soft and juicy - definitely a favorite.

Bernelee le Roux

Braaiwors, lamb chop, pap and cherry tomato smoor

Exceptional service, delicious food, and fantastic juices. I’m so glad I discovered Munch - it’s made weekday lunches one less thing to think about. Highly recommend. You’d be hard-pressed to find better.

Michelle Louw

Women's Weekday Lunch for a Month

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

This meal is so delicious and filling. It is definitely going to be a firm favourite for me. If you like the subtle flavours of chorizo- then you will enjoy this. It’s so yum and can’t recommend enough.

Shelley Burt

Protein+ Chicken and chorizo Rosario

Tasty and filling meal. Nice to have something a little "different" in the rotation

Kelly Engelbrecht

Syrian chicken with ancient grains

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

As a mom trying to get back in shape, cooking for four every night feels like an extreme sport. My first Munch Meals delivery made my fridge very happy, fully stocked with zero effort. A week in and I’m loving the meals, and the juices are absolutely delicious. I was nervous about not freezing them, but I trust they’ve done the homework. I don’t usually eat boerewors or meatballs (personal preference), but the kids love them. Bonus: kids cook while mom gets home to a private chef. Will I order again? Absolutely.

Michelle Wesson

Women's Introfast® 14 Day Plan

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

Jana Niemoller

Women's Lean n Strong

Perfect balance of flavour and spice. Perfect fix for wholesome cravings

Simone Lazarus

Chicken thigh biryani with garlic ginger

Delivery was fast from order date. Food is very tasty. It's so easy to pop in the microwave for 2 min after a long day at the office and few hours in the gym.

Maryke Venter

Women's Lunch n Dinner