R3445

Men's Lunch n Dinner

A no-fuss way to sort out your lunches and dinners without compromising on taste. This 14-day plan includes 28 balanced, flavourful meals that support real, sustainable progress. It’s a great fit if you want to sharpen your routine and see noticeable changes in just

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‍14 Signature meals

Chicken and chorizo Rosario

Chicken Risotto

Chicken Thigh Biryani

Beef Bolognese

Pulled Lamb Gnocchi

Beef Stroganoff

Grilled chicken fusilli

Syrian chicken

Chilli Con Carne

Chicken Tikka Masala

Italian Hunters Chicken

Slow smoked pulled beef

Coconut Chicken curry

Braised beef short rib

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6 Lean meals

2 Teriyaki pork fillet

2 Moroccan beef mince

Mammas meatballs

Grilled chicken breast

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8 Protein+ meals

Osso Bucco

Polpette Penne

Smoked chicken and basil pesto

Thai green chicken curry

Braaiwors and lamb chops

Moroccan beef mince

BBQ Chicken breast

Chicken and chorizo Rosario

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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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

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Men's Lunch n Dinner

R3445

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.

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

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 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 Coetzee

Basil pesto chicken with sautéed pumpkin & cauli-mash

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

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

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

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

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

Robyn Evans

Braised beef short rib with creamy polenta & roasted carrots

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

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

Jana Niemoller

Women's Lean n Strong

I've had such a bad run with other meal prep companies that I was immediately pleased by the quick reply and the info on one of the plans. I am only on day two, but so far the meals have been exceptional, and I feel great. Obviously, there is a long way to go. (I am doing the Men's Intro Fast 28 Day), But I think this will really work for me, so convenient and tasty, and also the variety. Delivery was prompt, and the instructions are perfect, great that I don't have to cram my whoel freezer full of meals, and that most can go into the fridge.

Robbie Manthé

Men's Introfast® 28 Day Plan

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

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

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

"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

Probably my favorite. I just wish the package was easier to open after microwaving

Giulia Crozier

Smoked chicken and basil pesto cream rigatoni

Matthew Peter

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

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

The meals I've tried so far are very tasty and even the green juices are delicious. It's my first time and I'm quite impressed.

Ima Chima

Women'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

Five stars for the team at Munch! Ive tried a few prep services, this one really stood out for me. Every meal was flavorful and clearly prepared with care. It’s saved me so much time on prep and cleaning. Will definitely be ordering again!

Anna

Women's Introfast® 7 Day Plan

I absolutely love the meals so far, i will definitely order again!

Lindiwe Ledwaba

Women's Introfast® 7 Day Plan

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

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

It's so tasty you will forget you're on an eating plan.

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

Really hits that braai craving.

Karien Kruger

Braaiwors, lamb chop, pap and cherry tomato smoor

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

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

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

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

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

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

Odette Robert

Men's Introfast® 7 Day Plan

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

Amazing , definitely my favourite meal

Ethan Moodley

Protein+ Chicken and chorizo Rosario

Balancing my life-work-eat-sport is made easy by these delicious meals. The time I save on meal prep allows me to achieve more goals- and the food is simply amazing!

Dr. Elize Wethmar

Pulled lamb and red wine gnocchi

Great flavour perfect balance

Ruth B Chowles

Thai green chicken curry with coconut rice

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

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

Lucille Pillay

Grilled chicken with bacon cream fusilli

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

Lindie Coetzee

Alho hot sauce

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

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

Been using Munch for around 9 months now. Love them so convenient!

Yolande Jetten

Women's Introfast® 14 Day Plan

Lindie Coetze

Italian hunter's chicken with apricot couscous

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

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

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

Delicious and suits my healthy lifestyle. Also eliminates the chore of cooking for one leaving me time to enjoy endless sunsets and time with quality people. Thank you

Adele Brombacher

Women's Introfast® 14 Day Plan

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

Bernelee le Roux

Braaiwors, lamb chop, pap and cherry tomato smoor

It's not a bad meal, just a bit to spicey for me.

Lindie Coetzee

Chicken thigh biryani with garlic ginger

Such a great comfort meal!

Chailyn Forrester

Teriyaki pork fillet with sweet potato mash

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

Lindie Coetze

Skinny meat balls on cauli mash

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

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

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 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

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

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

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

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

Lindie Coetzee

Mammas meat balls in a tomato marinara

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

Tasty!

Krischke Bosman

Osso Bucco with whole grain quinoa

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

Great taste, my personal preference for this type of meal has just changed recently. Cant fault the meal!

Maryna Smith

Osso Bucco with whole grain quinoa

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

Amazing food! Well done guys!!

Rudolf van Rensburg

Men's Weekday Warrior

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

Lindie Coetzee

Teriyaki pork fillet with carrot purée

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

Bev McGuinness

Mammas meat balls in a tomato marinara

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

Chili con carne and grilled sweet potato

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

Great service, amazing product!!!! Falling in love with eating healthy.

Jacques Crous

Men's Introfast® 14 Day Plan

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

Bev McGuinness

Coconut chicken curry with steamed basmati rice

Really tasty and filling meal. Meat is tender. Will definitely order again

Kelly Engelbrecht

Braised beef short rib with creamy polenta & roasted carrots

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

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Delicious! Good flavour and amount of spice

Maxene Fonseka

Chicken thigh biryani with garlic ginger

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

Very tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

Hubby enjoyed the Whey protein, and we will definitely order again.

Lindie Coetzee

Choc Honeycomb Crumble Gourmet Whey Protein

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

Sibusiso Mthombeni

F45 Male High Performance Program

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

Annerie Scheepers

Women's Lunch n Dinner

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

Loved the flavour and Chicken is tender

Ruth B Chowles

Chicken tikka masala on steamed basmati rice

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

So flavourful and a lovely spice to it

Karien Kruger

Chicken thigh biryani with garlic ginger

Penny van Vreden

Women's Introfast® 7 Day Plan

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

"I've tried ready-made meals from a couple of other companies but Munch Measured Meals has become my new favourite. Delivery was hassle free and surprisingly quick. The meals are incredibly delicious!! It's definitely restaurant quality and such a variety of meals. The portions are larger than I had expected. I was also surprised by the protein content of the juices which really helps in hitting those protein goals. So far I think Munch Measured Meals is the way to go to meet those macro goals and to still enjoy your meals."

Niven Dhewnarian

F45 Male High Performance Program

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

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

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

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