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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included in the plan
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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
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
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F45 Female High Performance Program
R3050
the word on the street
client stories
client stories
client stories
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
Great flavour perfect balance
Ruth B Chowles
Thai green chicken curry with coconut rice
Very tasty meal, I'm loving the selection that I have made.
Bev McGuinness
Mammas meat balls in a tomato marinara
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
Will definitely recommend these meals. They are very tasty and love the fact that it doesn't come Frozen and can be kept in the fridge as instructed. Love most of the meals, my least favourite is the Moroccan beef mince and the Teriyaki pork fillet. Most favourite Grilled chicken and fusilli and the Chicken and Chorizo. Would like to see more of the new meals included in these packages.
Lindie Coetzee
Women's Lunch n Dinner
Amazing food! Well done guys!!
Rudolf van Rensburg
Men's Weekday Warrior
Delicious
Ursula Kerr
Italian meat balls on a peppercorn cream & mushroom penne
The food is delicious. The juices amazing! 100% recommend. Worth it
Hayley Nurminen
Women's Introfast® 7 Day Plan
Absolutely deelish. Love the smoky flavour that the chorizo brings to the dish. One of my favorite meals.
Lucille Pillay
Chicken and chorizo Rosario
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
Delicious. Meat so tender and tasty and love the creamy polenta
Robyn Evans
Braised beef short rib with creamy polenta & roasted carrots
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
Delicious. But it does have a little heat. Not very spicy, but if you're someone who doesn't do heat at all, it will be too spicy
Kelly Engelbrecht
Coconut chicken curry with steamed basmati rice
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
It's similar in taste to the Thai green curry with coconut rice. Creamy and yummy. Just sprinkle with freshly chopped coriander to complete the dish.
Lucille Pillay
Coconut chicken curry with steamed basmati rice
The food is very tasty.. I enjoyed them very much.. ordering more right now!!
Odette Robert
Men's Introfast® 7 Day Plan
The meals are fresh and flavourful! So happy, will order again.
Annerie Scheepers
Women's Lunch n Dinner
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
"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
Amazing , definitely my favourite meal
Ethan Moodley
Protein+ Chicken and chorizo Rosario
A tasty , filling meal. Quite heavy so keep it for hungry days
Robyn Evans
Teriyaki pork fillet with sweet potato mash
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
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
Love it. very Tasty and filling
Ryan Kinman
Braaiwors, lamb chop, pap and cherry tomato smoor
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
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
Loved the flavour and Chicken is tender
Ruth B Chowles
Chicken tikka masala on steamed basmati rice
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
Perfect balance of flavour and spice. Perfect fix for wholesome cravings
Simone Lazarus
Chicken thigh biryani with garlic ginger
Tastes really good!! Wil definitely recommend it!! Very impressed!!
Herna van der Linden
Women's Introfast® 28 Day
Everything is absolutely fantastic. From the delivery time, to the convenience, to the excellent and easy-to-use packaging, but most importantly - the phenomenal taste. Definitely ordering this again, again and AGAIN!
Leandra Harrison
Women's Lunch n Dinner
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
"This bar is the best! So nice taste like a cheat"
Talita Vosloo
Peppermint Crisp Tart Layered Protein Bar
Delicious
Toni Green
Mammas meat balls in a tomato marinara
Very tasty. Definitely recommend.
Lindie Coetzee
Mammas meat balls in a tomato marinara
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
Very yummy.
Lindie Coetzee
Italian meat balls on a peppercorn cream & mushroom penne
Very tasty and definitely amongst my favorites.
Lindie Coetzee
Osso Bucco with whole grain quinoa
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
Amazing Juice detox and always an exceptional experience with MMM :) my fave place to shop healthy food.
Jess Lobley
3-Day Juice Jumpstart
This meal is so delicious and filling. It’s such a yummy curry and can’t recommend enough.
Shelley Burt
Coconut chicken curry with steamed basmati rice
Very satisfied with the product. Meals are tasty and packaged well.
Torren Krupke
Men's Weekday Warrior
Great communication. Fast delivery and delicious meals!
Zoleka Katangana
Women's Introfast® 7 Day Plan
Great service, amazing product!!!! Falling in love with eating healthy.
Jacques Crous
Men's Introfast® 14 Day Plan
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've been using MunchMeals for a few weeks now, and honestly, it's made my life so much easier. The meals are super fresh, well-balanced, and actually taste really good — which I wasn't expecting from a meal prep service, to be honest. I like that the portions are just right, and everything feels thoughtfully made, not just thrown together. It's been great not having to think about cooking or cleanup during the week, especially when things get busy. Overall, it’s been a solid experience. If you're looking for convenient, healthy meals that don't taste bland. Also,Mike is 5 Stars for service!
Michael Burgard
Men's Introfast® 14 Day Plan
"My absolute fave!!! Will definitely be ordering more of this"
Talita Vosloo
Coconut chicken curry with steamed basmati rice
Very well rounded meal, no heat what so ever. Really enjoy it.
Maryna Smith
Chicken tikka masala on steamed basmati rice
Even with the mechanical glitch (beyond Munch's control) the communication and service was excellent
Samukelisiwe Dube
5-Day Juice Cleanse
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
I love these juices, they are so convenient and tasty with added pea proteins and have ordered them numerous times. They get delivered fast, never had an issue. Will definitely recommend them.
Diana Gombos
5-Day Juice Cleanse
Love it
Ryan Kinman
Peppermint Crisp Tart Layered Protein Bar
It's not a bad meal, just a bit to spicey for me.
Lindie Coetzee
Chicken thigh biryani with garlic ginger
Absolutely lovvvve these meals, especially the Signature Meals! They have made my weight-loss journey so simple and genuinely delicious. Even the lean meals don’t constantly remind you that you’re trying to lose weight. I managed to lose 8 kilograms in just 2 months. The food actually keeps me satisfied, excited for meal time and best thing NO cravings due to the balanced macros. Unlike most frozen meals, these are not watery or tasteless at all. The difference is huge. The convenience is unbeatable! no defrosting scheduling needed, just heat and eat. It’s honestly a Game Changer!
Adelle Coetzee
Women's Lunch n Dinner
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
"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
Tasty and filling meal
Kelly Engelbrecht
Beef Bolognese with spinach & ricotta cream
Great service, Great Product.
Joy Britten
Women's Introfast® 7 Day Plan
Lynette Higgo
Smoked chicken and basil pesto cream rigatoni
Extremely good. Creamy, taste and filling
Maria Manoussakis
Thai green chicken curry with coconut rice
A tasty meal
Robyn Evans
Moroccan beef mince with ratatouille
We are enjoying all the meals that I order thus far. Already ordered my second batch! Thank you for the excellent quality of meals and for the impeccable service!
Lenette Vermeulen
Coconut chicken curry with steamed basmati rice
Munch Meals has been a total game-changer for my routine. Between work and training, finding time to cook healthy meals is a struggle, but these make it effortless. The flavors are excellent, and the variety keeps things interesting. It’s the perfect solution for anyone looking to hit their daily macros while saving hours in the kitchen every week. Highly recommend!
Dani Matthews
Women's Lunch n Dinner
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
Definitely worth ordering, a typical comforting pasta meal but with good macros..
Karien Kruger
Polpette Penne
It tasted decent, nothing amazing at first. It felt like they played it a bit safe with the seasoning. I ended up adding some salt, MSG and a bit of garlic & herb, and that really brought it to life. The portion size is okay. If you have a drink with it, you’ll feel properly full. The sauce was more on the thick side rather than saucy. The pasta itself was cooked well, nice and al dente.
Leon Hlabathi
Grilled chicken with bacon cream fusilli
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
Love it
Ryan Kinman
Caramel Biscuit Crunch Layered Protein Bar
Delicious with their hot sauce
Simone Lazarus
Grilled chicken with bacon cream fusilli
such a great risotto, classic flavours done perfectly!
Shelley Burt
Roast chicken risotto with mushroom and pecorino cheese
Sweet potato mash is very flavoursome
Krischke Bosman
Teriyaki pork fillet with sweet potato mash
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
One of my favourite meals. Hard to believe it is on 520 calories. So filling and so tasty
Robyn Evans
Thai green chicken curry with coconut rice
Very tasty meal! No shortage of flavour.
Cyndy Stroebel
Braaiwors, lamb chop, pap and cherry tomato smoor
Lynette Higgo
Italian hunter's chicken with apricot couscous
"My only regret is not getting these meals sooner!!! Fantastic 👍👍👍"
Jana Niemoller
Women's Lean n Strong
Fantastic curry - so delicious!
Matthew Peter
Chicken tikka masala on steamed basmati rice
Absolutely love these flavours, fusilli was perfectly cooked, only needed some salt in the pasta
Simone Lazarus
Grilled chicken with bacon cream fusilli
Lynette Higgo
Grilled chicken with bacon cream fusilli
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
All meals were very tasty, quick and easy to prepare
Kerry Womack
Women's Lunch n Dinner
The meals are tasty and really good. I would recommend to friends and family.
Genevieve Keshmar
Women's Introfast® 7 Day Plan
Not only was the meals wholesome and tasty it is very convenient and definitely a must have. Will definitely recommend this to all family and friends and will definitely order again.
Ruan van der Westhuizen
Men's Weekday Lunch for a Month
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
Probably my favorite. I just wish the package was easier to open after microwaving
Giulia Crozier
Smoked chicken and basil pesto cream rigatoni
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
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
Next level! So flavourful , so balanced and so filling!
Jolene Krupke
Syrian chicken with ancient grains
Really hits that braai craving.
Karien Kruger
Braaiwors, lamb chop, pap and cherry tomato smoor
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
Munch meals are top class. I have used another 3 companies in the past and Munch is the best. Their food is not dry or bland. I don’t have to add sauce to get through it. The best part it fits my Macros. Weather I am bulking or cutting, they have a meal for that.
Samantha Clarke
Men's Lunch n Dinner
Absolutely delish. I really look forward to this meal.
Malindi Widlake
Chicken tikka masala on steamed basmati rice
Variety of meals, freshness and flavour
Genevieve Keshwar
Women's Introfast® 7 Day Plan
Best food with amazing flavour. They have options to suit cutting, bulking and maintaining.
Samantha Clarke
Women's Lunch n Dinner
Really impressed with the quality and convenience of the meals. The portions are satisfying, the ingredients are fresh, and it makes staying on track with fitness goals so much easier. The meals are actually flavorful, not bland like many prep services. Perfect for busy days when you still want to eat healthy without compromising on taste. Definitely recommend for anyone focused on training, nutrition, or overall healthy eating.
Chante Gouws
Teriyaki pork fillet with sweet potato mash
Absolutely flavourful, delicious and authentic
Simone Lazarus
Chicken tikka masala on steamed basmati rice
Such a great comfort meal!
Chailyn Forrester
Teriyaki pork fillet with sweet potato mash
Absolutely loved this one and it made a pleasant change from chicken
Ruth B Chowles
Mammas meat balls in a tomato marinara
Delicious! Little bit of spice if you are sensitive to heat but a great dish!
Matthew Peter
Coconut chicken curry with steamed basmati rice
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
how it works
how it works
step 1
Browse our full menu or use our calculator to find the perfect meal or plan for your goals.
step 2
Easily place your order online in just a few clicks.
step 3
Enjoy fresh, nutritious meals delivered straight to your door.
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