R7205

Men's Introfast® 28 Day Plan

Commit to a full month of wellness with the ultimate 28-day program! With this plan, you’ll experience long-lasting results through balanced, macro-calculated meals and energizing juices. This is your chance to reset your body, improve your energy, and develop a lifestyle that supports your goals. Stick to the plan and reap the rewards of a healthier, happier you!

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20 Cold-pressed juices

8 Green Juice with Pea Protein & Microgreens

4 Carrot Juice with Pea Protein & Microgreens

8 Beet Juice with Pea Protein & Microgreens

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28 Signature meals

2 Chicken and chorizo Rosario

2 Chicken Risotto

2 Chicken Thigh Biryani

2 Beef Bolognese

2 Pulled Lamb Gnocchi

2 Beef Stroganoff

2 Grilled chicken fusilli

2 Syrian chicken

2 Chilli Con Carne

2 Chicken Tikka Masala

2 Italian Hunters Chicken

2 Slow smoked pulled beef

2 Coconut Chicken curry

2 Braised beef short rib

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12 Lean meals

4 Teriyaki pork fillet

4 Moroccan beef mince

2 Mammas meatballs

2 Grilled chicken breast

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16 Protein+ meals

2 Osso Bucco

2 Polpette Penne

2 Smoked chicken and basil pesto

2 Thai green chicken curry

2 Braaiwors and lamb chops

2 Moroccan beef mince

2 BBQ Chicken breast

2 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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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

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

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

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 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

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

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

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

"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

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Men's Introfast® 28 Day Plan

R7205

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’s such a yummy curry and can’t recommend enough.

Shelley Burt

Chicken thigh biryani with garlic ginger

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

Yummy, top quality, perfect delivery and communication.

Gontse Mbelu

3-Day Juice Jumpstart

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

All meals were very tasty, quick and easy to prepare

Kerry Womack

Women's Lunch n Dinner

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 carrot purée

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

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

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

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

Very filling and tasty and volume sufficient

Veronica Rees-Gibbs

Green Juice with Pea Protein and Microgreens

It is my absolute favorite especially as a picky eater!! very tasty! Love it!

Elle Curnow

Coconut chicken curry with steamed basmati rice

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

Jolene Krupke

Syrian chicken with ancient grains

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

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

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

Bernelee le Roux

Braaiwors, lamb chop, pap and cherry tomato smoor

Delicious

Toni Green

Mammas meat balls in a tomato marinara

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

"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

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

Dear Mike You have stepped up your game. Well done. There is a huge improvement in the meals and service. You guys are world class.

Cornelius Stols

Men's Lean n Strong

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

Robyn Evans

Teriyaki pork fillet with sweet potato mash

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

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

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

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

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Kelly Engelbrecht

Braised beef short rib with creamy polenta & roasted carrots

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on 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

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

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

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

Italian hunter's chicken with apricot couscous

Very tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

Love my munch meals! They are delicious and full of flavour. Definitely recommending this for busy moms trying to eat healthy and hit macros.

Linda Nortje

Women's Introfast® 7 Day Plan

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

Torren Krupke

Men's Weekday Warrior

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

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

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

10/10 meal - highly recommended!

Matthew Peter

Roast chicken risotto with mushroom and pecorino cheese

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

Amazing food! Well done guys!!

Rudolf van Rensburg

Men's Weekday Warrior

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

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

Lindie Coetze

Skinny meat balls on cauli mash

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

Hubby liked these a lot.

Lindie Coetzee

Peanut Butter Crème Gourmet Whey Protein

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

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

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

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

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

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

Krischke Bosman

Smoked pulled beef with grilled sweet potato

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

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

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

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

Lucille Pillay

Chicken and chorizo Rosario

"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

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

Very tasty. Definitely recommend.

Lindie Coetzee

Mammas meat balls in a tomato marinara

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

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

Lindie Coetzee

Basil pesto chicken with sautéed pumpkin & cauli-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

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

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

Juliette Meintjes

Chicken and chorizo Rosario

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

Lindie Coetzee

Alho hot sauce

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

Lindie Coetzee

Chicken thigh biryani with garlic ginger

Delicious, well spiced

Krischke Bosman

Protein+ 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

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

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 service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

Absolutely loved this one and it made a pleasant change from chicken

Ruth B Chowles

Mammas meat balls in a tomato marinara

Good balance of flavour. Loved the ratatouille

Ruth B Chowles

Moroccan beef mince with ratatouille

"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

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

Lindie Coetzee

Choc Honeycomb Crumble Gourmet Whey Protein

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

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

"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

"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

Lynette Higgo

Italian hunter's chicken with apricot couscous

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

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

Jana Niemoller

Women's Lean n Strong

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

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

Zothile Mkhize

Polpette Penne

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

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

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

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

very convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

"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 Juice detox and always an exceptional experience with MMM :) my fave place to shop healthy food.

Jess Lobley

3-Day Juice Jumpstart

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