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

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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

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3 Lean meals

Teriyaki pork fillet with carrot purée

Moroccan beef mince with ratatouille

Mammas meat balls in a tomato marinara

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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

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

Customer Success Story Highlights

Voted best meal prep company for four years running, and for good reason too.

"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'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

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

Juliette Meintjes

Chicken and chorizo Rosario

Delicious

Toni Green

Mammas meat balls in a tomato marinara

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

Absolutely delish. I really look forward to this meal.

Malindi Widlake

Chicken tikka masala on steamed basmati rice

"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

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

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

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

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

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

All meals were very tasty, quick and easy to prepare

Kerry Womack

Women's Lunch n Dinner

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

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

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

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

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

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

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

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

Jacques Crous

Men's Introfast® 14 Day Plan

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, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

Matthew Peter

Beef Bolognese with spinach & ricotta cream

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

Yummy, top quality, perfect delivery and communication.

Gontse Mbelu

3-Day Juice Jumpstart

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

Lenette Vermeulen

BBQ pork fillet on spinach puree & cauli mash

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

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

Anna

Women's Introfast® 7 Day Plan

"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

Happy with my order! It's good for detoxing.

Lindiwe Ledwaba

3-Day Juice Jumpstart

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 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

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

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

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

Annerie Scheepers

Women's Lunch n Dinner

I love these juices, they are so convenient and tasty with added pea proteins and have ordered them numerous times. They get delivered fast, never had an issue. Will definitely recommend them.

Diana Gombos

5-Day Juice Cleanse

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

Giulia Crozier

Smoked chicken and basil pesto cream rigatoni

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

Robyn Evans

Teriyaki pork fillet with sweet potato mash

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

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

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

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

Talita Vosloo

Peppermint Crisp Tart Layered Protein Bar

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

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

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

Bev McGuinness

Mammas meat balls in a tomato marinara

Lindie Coetzee

Teriyaki pork fillet with carrot purée

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

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

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

Lynette Higgo

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

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

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

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

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

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

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

Great quality food Its a pity the bar code and QR code doesnt work and logging your meals is a issue on My Fitness Pal. I also have no idea how accurate the calories indicated on the packaging is.

Schalkwyk Van der Merwe

F45 Male High Performance Program

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

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

Jess Lobley

3-Day Juice Jumpstart

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

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

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

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

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

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

Bev McGuinness

Coconut chicken curry with steamed basmati rice

"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. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

"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

Delicious

Ursula Kerr

Coconut chicken curry with steamed basmati rice

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

Lindie Coetzee

Chili con carne and grilled sweet potato

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

Lucille Pillay

Chicken and chorizo Rosario

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

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

Penny van Vreden

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

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

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

This food deserves 10 stars. I get this one every time.

Alida

Polpette Penne

5 Stars – Absolutely Love Munch Meals! Munch Meals has completely transformed the way I eat. The meals and juices are delicious. You can really taste the quality and care in every bite, everything is packed with flavour and feels good to eat. What I love most is the convenience. Eating healthy used to feel like a chore, but now it's effortless. The meals are perfectly portioned, ready to go, and save me so much time during the week. It’s like having a personal chef that keeps me on track. Highly recommend Munch Meals!

Jasmin Lightfoot

Women's Introfast® 7 Day Plan

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

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

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

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

Samukelisiwe Dube

5-Day Juice Cleanse

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

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

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

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

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

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