R1750
Men's Introfast® 7 Day Plan
Kickstart your health journey with a focused 7-day program! This plan is also perfect for those who want to give Munch a trial run, whereafter you'll be hooked! Designed for quick results, this plan combines nutrient-packed juices for breakfast and gourmet, calorie-calculated meals for lunch and dinner. Enjoy a structured approach to clean eating, with daily allowances for fruits, hydration, and exercise. Perfect for resetting your routine and boosting energy in just one week!
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7 Cold-pressed juices
3 Green Juice with Pea Protein & Microgreens
2 Carrot Juice with Pea Protein & Microgreens
2 Beet Juice with Pea Protein & Microgreens
7 Signature meals
Chicken and chorizo Rosario
Roast chicken risotto with mushroom & pecorino
Chicken thigh biryani with garlic ginger
Beef Bolognese with spinach & ricotta cream
Pulled lamb & red wine gnocchi
Beef stroganoff with wild brown rice & cinnamon
Grilled chicken with bacon cream fusilli
3 Lean meals
Teriyaki pork fillet with carrot purée
Moroccan beef mince with ratatouille
Mammas meat balls in a tomato marinara
4 Protein+ meals
Osso Bucco
Polpette Penne
Smoked chicken and basil pesto
Thai green chicken curry
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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Position, Company name
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Name Surname
Position, Company name
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 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
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
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
"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
"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
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Men's Introfast® 7 Day Plan
R1750
the word on the street
client stories
client stories
client stories
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
I love the juice. It is quick and easy and nutritious
Liesl Erasmus
5-Day Juice Cleanse
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
"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
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
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
Delicious!! Perfect portion
Veronica Rees-Gibbs
Italian hunter's chicken with apricot couscous
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
I love this meal, it's so delicious and the portion size is just right.
Juliette Meintjes
Chicken and chorizo Rosario
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
Very happy with my order. Delivery was quick and well communicated...
Sibusiso Mthombeni
F45 Male High Performance Program
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
The meals are tasty and really good. I would recommend to friends and family.
Genevieve Keshmar
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
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
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
Amazing food! Well done guys!!
Rudolf van Rensburg
Men's Weekday Warrior
Been using Munch for around 9 months now. Love them so convenient!
Yolande Jetten
Women's Introfast® 14 Day Plan
Really tasty and filling meal. Meat is tender. Will definitely order again
Kelly Engelbrecht
Braised beef short rib with creamy polenta & roasted carrots
Probably my favorite. I just wish the package was easier to open after microwaving
Giulia Crozier
Smoked chicken and basil pesto cream rigatoni
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
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
Tastes really good!! Wil definitely recommend it!! Very impressed!!
Herna van der Linden
Women's Introfast® 28 Day
Loved the flavour and Chicken is tender
Ruth B Chowles
Chicken tikka masala on steamed basmati rice
Brilliant product and service
Janine Greenleaf
3-Day Juice Jumpstart
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
This is my go to meal. I ordered several of it. You won't be disappointed.
Lucille Pillay
Grilled chicken with bacon cream fusilli
Very tasty and so convenient. Will definitely be ordering more :)
Bev McGuinness
Coconut chicken curry with steamed basmati rice
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
Great portion and very tasty. Just what I’ve wanted
Veronica Rees-Gibbs
Chicken thigh biryani with garlic ginger
Loved this meal so much
Jennifer Nhlaniki
Protein+ Chicken and chorizo Rosario
The food is very tasty.. I enjoyed them very much.. ordering more right now!!
Odette Robert
Men's Introfast® 7 Day Plan
Great service, Great Product.
Joy Britten
Women's Introfast® 7 Day Plan
"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
Next level! So flavourful , so balanced and so filling!
Jolene Krupke
Syrian chicken with ancient grains
Delicious
Toni Green
Mammas meat balls in a tomato marinara
Love it
Ryan Kinman
Peppermint Crisp Tart Layered Protein Bar
I thoroughly enjoyed the juices. The juices are fresh, and a great addition if you’re trying to stay on track with your health goals. Nothing tastes overly processed, which is a big win for me.
Lindie Coetzee
3-Day Juice Jumpstart
Extremely good. Creamy, taste and filling
Maria Manoussakis
Thai green chicken curry with coconut 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
Perfect balance of flavour and spice. Perfect fix for wholesome cravings
Simone Lazarus
Chicken thigh biryani with garlic ginger
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
"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
I absolutely love the meals so far, i will definitely order again!
Lindiwe Ledwaba
Women's Introfast® 7 Day Plan
Very tasty. Good portion size Easy to prepare
Kerry Womack
Women's Weekday Warrior
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
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
Yummy, top quality, perfect delivery and communication.
Gontse Mbelu
3-Day Juice Jumpstart
A tasty meal
Robyn Evans
Moroccan beef mince with ratatouille
"The food is simply amazing. The best meal plan I have had. The portioning is extremely generous, and the flavors are incredible. Would order again and recommend to anyone and everyone."
Simon Snyman
Women's Introfast® 7 Day Plan
"My absolute fave!!! Will definitely be ordering more of this"
Talita Vosloo
Coconut chicken curry with steamed basmati rice
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
It's so tasty you will forget you're on an eating plan.
Lucille Pillay
Beef Bolognese with spinach & ricotta cream
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
Moroccan beef mince with turmeric couscous
Very filling and tasty and volume sufficient
Veronica Rees-Gibbs
Green Juice with Pea Protein and Microgreens
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
Amazing Juice detox and always an exceptional experience with MMM :) my fave place to shop healthy food.
Jess Lobley
3-Day Juice Jumpstart
Even with the mechanical glitch (beyond Munch's control) the communication and service was excellent
Samukelisiwe Dube
5-Day Juice Cleanse
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
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
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
Ryan Kinman
Caramel Biscuit Crunch Layered Protein Bar
very convenient, tasty and fills the gap
Donna McCulloch
Women's Introfast® 7 Day Plan
Once of my favourite dishes.
Maria Manoussakis
Moroccan beef mince with turmeric couscous
Alex Serafini Swanepoel
Women's Introfast® 14 Day Plan
A tasty , filling meal. Quite heavy so keep it for hungry days
Robyn Evans
Teriyaki pork fillet with sweet potato mash
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
Great service, amazing product!!!! Falling in love with eating healthy.
Jacques Crous
Men's Introfast® 14 Day Plan
Cyndy Stroebel
Smoked chicken and basil pesto cream rigatoni
Lots of meat, braaiwors is soft and juicy - definitely a favorite.
Bernelee le Roux
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
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
Very well rounded meal, no heat what so ever. Really enjoy it.
Maryna Smith
Chicken tikka masala on steamed basmati rice
Delicious with their hot sauce
Simone Lazarus
Grilled chicken with bacon cream fusilli
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
"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
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
Good balance of flavour. Loved the ratatouille
Ruth B Chowles
Moroccan beef mince with ratatouille
Awesome food and very accommodating to swop out meals if need be. Delivery also excellent! Thank you
Yolande Jetten
Women's Introfast® 14 Day Plan
Love it. very Tasty and filling
Ryan Kinman
Braaiwors, lamb chop, pap and cherry tomato smoor
Excellent. Tasty. Well prepared.
Berna Spies
Women's Weekday Warrior
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
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 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
Skinny meat balls on cauli mash
Hubby enjoyed the Whey protein, and we will definitely order again.
Lindie Coetzee
Choc Honeycomb Crumble Gourmet Whey Protein
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
Absolutely delish. I really look forward to this meal.
Malindi Widlake
Chicken tikka masala on 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 Coetze
Italian hunter's chicken with apricot couscous
Great communication. Fast delivery and delicious meals!
Zoleka Katangana
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
Tasty!
Krischke Bosman
Osso Bucco with whole grain quinoa
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
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
"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
Matthew Peter
Beef Bolognese with spinach & ricotta cream
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
My all time fave! flavourful and meaty not to mention that portions are generous and filling. lovely dish :) yummmmmmmm
Zothile Mkhize
Polpette Penne
Fantastic curry - so delicious!
Matthew Peter
Chicken tikka masala on steamed basmati rice
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.
see full menu
