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

‍

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.

10/10 meal - highly recommended!

Matthew Peter

Roast chicken risotto with mushroom and pecorino cheese

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

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

Jacques Crous

Men's Introfast® 14 Day Plan

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

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

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

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

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

Lucille Pillay

Grilled chicken with bacon cream fusilli

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

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

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

"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

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

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

Yolande Jetten

Women's Introfast® 14 Day Plan

Penny van Vreden

Women's Introfast® 7 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

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

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

Sibusiso Mthombeni

F45 Male High Performance Program

"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

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

Absolutely deelish. Has all the right Thai flavours. I would sprinkle freshly chopped coriander to complete this dish.

Lucille Pillay

Thai green chicken curry with coconut rice

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

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

Kelly Engelbrecht

Syrian chicken with ancient grains

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

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

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

Talita Vosloo

Peppermint Crisp Tart Layered Protein Bar

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

Absolutely love these flavours, fusilli was perfectly cooked, only needed some salt in the pasta

Simone Lazarus

Grilled chicken with bacon cream fusilli

One of my boyfriends favourites, also has a nice spice to it.

Karien Kruger

Protein+ Chicken Burrito Bowl

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

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

Lindie Coetzee

Chicken thigh biryani with garlic ginger

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

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

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

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

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

Bev McGuinness

Mammas meat balls in a tomato marinara

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

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

Ruth B Chowles

Syrian chicken with ancient grains

Very pleased with the packaging and entire process of getting the food vacuum sealed and sterilised. LOVE that it's not frozen. The meals I've had from this kit are out of this world. Decent portions, too. Return customer for life.

Anzel Killian

Women's Weekday Warrior

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

Herna van der Linden

Women's Introfast® 28 Day

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

Delicious! Little bit of spice if you are sensitive to heat but a great dish!

Matthew Peter

Coconut chicken curry with steamed basmati rice

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

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

Jolene Krupke

Syrian chicken with ancient grains

Very yummy.

Lindie Coetzee

Italian meat balls on a peppercorn cream & mushroom penne

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

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

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

"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

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

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

Torren Krupke

Men's Weekday Warrior

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

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

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

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

Yummy, top quality, perfect delivery and communication.

Gontse Mbelu

3-Day Juice Jumpstart

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

Lynette Higgo

Grilled chicken with bacon cream fusilli

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

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

"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

Jolene Krupke

Moroccan beef mince with ratatouille

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

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

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

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

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

Odette Robert

Men's Introfast® 7 Day Plan

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

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

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

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

Really yum, I’ve been munching for a month or two now and definitely feel healthier, loosing about 0.4-0,8kg a week which is nice and stable. Thanks so much!

Megan Bagshaw

Women's Lunch n Dinner

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

Definitely worth ordering, a typical comforting pasta meal but with good macros..

Karien Kruger

Polpette Penne

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

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

Krischke Bosman

Smoked pulled beef with grilled sweet potato

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

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

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

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

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

Talita Vosloo

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

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

Jana Niemoller

Women's Lean n Strong

Very filling and tasty and volume sufficient

Veronica Rees-Gibbs

Green Juice with Pea Protein and Microgreens

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 tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

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

Juliette Meintjes

Chicken and chorizo Rosario

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

Matthew Peter

Beef Bolognese with spinach & ricotta cream

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

Lindie Coetzee

Alho hot sauce

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

Samukelisiwe Dube

5-Day Juice Cleanse

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

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

Lenette Vermeulen

BBQ pork fillet on spinach puree & cauli mash

Lindie Coetze

Skinny meat balls on cauli mash

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

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

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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