R3795

Men's Introfast® 14 Day Plan

This 14-day plan helps you build sustainable habits while enjoying delicious, gourmet-quality meals and refreshing juices. It’s ideal for those seeking to refine their lifestyle and see visible changes in two weeks. Stay nourished, stay consistent, and take your health to the next level.

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14 Cold-pressed juices

6 Green Juice with Pea Protein & Microgreens

4 Carrot Juice with Pea Protein & Microgreens

4 Beet Juice with Pea Protein & Microgreens

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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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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

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

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Men's Introfast® 14 Day Plan

R3795

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.

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

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

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

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

10/10 meal - highly recommended!

Matthew Peter

Roast chicken risotto with mushroom and pecorino cheese

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

Lucille Pillay

Grilled chicken with bacon cream fusilli

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

Lindie Coetzee

Choc Honeycomb Crumble Gourmet Whey Protein

Penny van Vreden

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

BBQ pork fillet on spinach puree & cauli mash

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

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

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. 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

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

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

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 meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

Very tasty. Definitely recommend.

Lindie Coetzee

Mammas meat balls in a tomato marinara

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

Osso Bucco with whole grain quinoa

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

Liesl Erasmus

5-Day Juice Cleanse

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 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

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 Coetzee

Chili con carne and grilled sweet potato

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

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

Matthew Peter

Beef Bolognese with spinach & ricotta cream

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

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

Talita Vosloo

Coconut chicken curry with steamed basmati rice

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

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

Jana Niemoller

Women's Lean n Strong

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

Very tasty meal. Will definitely recommend.

Lindie Coetzee

BBQ chicken breast on Mexican couscous

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

Lindie Coetze

Skinny meat balls on cauli mash

Hubby liked these a lot.

Lindie Coetzee

Peanut Butter Crème Gourmet Whey Protein

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

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

Genevieve Keshmar

Women's Introfast® 7 Day Plan

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

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

Odette Robert

Men's Introfast® 7 Day Plan

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

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

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

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

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

Bernelee le Roux

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Samukelisiwe Dube

5-Day Juice Cleanse

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 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

Definitely my best meal. It’s a big meal so nice and filling but just so delicious.

Robyn Evans

Osso Bucco with whole grain quinoa

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

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

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

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

Delicious and perfect portions! Quick, flawless delivery and easy microwave warm up that does not have any package residue aftertaste.

Louw Verwey

Men's Introfast® 28 Day Plan

Lynette Higgo

Italian hunter's chicken with apricot couscous

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

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

"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

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

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on 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

"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

All meals were very tasty, quick and easy to prepare

Kerry Womack

Women's Lunch n Dinner

very convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

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

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

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

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

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

Delicious

Toni Green

Mammas meat balls in a tomato marinara

"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

Excellent meals. Great flavour! So easy to heat up, and saves me a lot of time preparing dinner!!!

Lenette Vermeulen

Beef stroganoff with wild brown rice & cinnamon pumpkin

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

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

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

Absolutely deelish. Love the smoky flavour that the chorizo brings to the dish. One of my favorite meals.

Lucille Pillay

Chicken and chorizo Rosario

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

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

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! Being mostly on the road for meeting during the day, I ate 3-5 fruits during the day with the juice for lunch, and then my meal in the evenings. I'm down 7kgs and till 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. (Still 20kgs to go)

Johan de Villiers

Men's Weekday Lunch for a Month

"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

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

Very happy as always!

Yolande Jetten

Women's Weekday Warrior

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

Good balance of flavour. Loved the ratatouille

Ruth B Chowles

Moroccan beef mince with ratatouille

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

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

Giulia Crozier

Smoked chicken and basil pesto cream rigatoni

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

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

Torren Krupke

Men's Weekday Warrior

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

Robyn Evans

Braised beef short rib with creamy polenta & roasted carrots

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

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