R6295

Men's Lean n Strong

Fuel your fitness goals with a meal plan crafted for fat loss and muscle preservation. With precision-balanced macros, this plan includes one nutrient-packed juice and three gourmet meals per day. Perfect for those looking to stay lean, strong, and on track with their nutrition without sacrificing flavor.

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14 Cold-pressed juices

6 Green Juice with Pea Protein & Microgreens

4 Beet Juice with Pea Protein & Microgreens

4 Carrot Juice with Pea Protein & Microgreens

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7 Signature meals

Roast Chicken Risotto

Chicken Biryani

Beef Bolognese

Pulled Lamb Gnocchi

Italian Hunters Chicken

Braised Beef Shortrib

Beef Stroganoff

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28 Protein+ meals

3 Smoked chicken and basil pesto

4 Thai green chicken curry

3 Teriyaki pork fillet

3 Osso Bucco

3 Moroccan beef mince ratatouille

3 BBQ chicken breast

2 Polpette Penne

4 Chicken and chorizo

3 Braaiwors and lamb chop

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7 Lean meals

Chargrilled chicken breast

2 Mammas meatballs

2 Moroccan beef mince Ratatouille

2 Teriyaki pork fillet

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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Position, Company name

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

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Men's Lean n Strong

R6295

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 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

Very happy as always!

Yolande Jetten

Women's Weekday Warrior

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

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

Very tasty. Definitely recommend.

Lindie Coetzee

Mammas meat balls in a tomato marinara

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

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

Best food with amazing flavour. They have options to suit cutting, bulking and maintaining.

Samantha Clarke

Women's Lunch n Dinner

Absolutely loved the food and service! The meals were fresh, delicious, and full of flavour, and the delivery is always reliable and friendly. Such a convenient option without compromising on quality, highly recommend!

Bianca

Women's Lunch n Dinner

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on steamed basmati rice

Everything is absolutely fantastic. From the delivery time, to the convenience, to the excellent and easy-to-use packaging, but most importantly - the phenomenal taste. Definitely ordering this again, again and AGAIN!

Leandra Harrison

Women's Lunch n Dinner

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

Lucille Pillay

Grilled chicken with bacon cream fusilli

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

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

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

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 convenient, tasty and fills the gap

Donna McCulloch

Women'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

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

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

Jess Lobley

3-Day Juice Jumpstart

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

So flavourful and a lovely spice to it

Karien Kruger

Chicken thigh biryani with garlic ginger

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

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

Jacques Crous

Men's Introfast® 14 Day Plan

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

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

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Lucille Pillay

Chicken and chorizo Rosario

The food is delicious. The juices amazing! 100% recommend. Worth it

Hayley Nurminen

Women's Introfast® 7 Day Plan

Delicious, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

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

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

Herna van der Linden

Women's Introfast® 28 Day

Very tasty. Good portion size Easy to prepare

Kerry Womack

Women's Weekday Warrior

Yummy, top quality, perfect delivery and communication.

Gontse Mbelu

3-Day Juice Jumpstart

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

Such a great comfort meal!

Chailyn Forrester

Teriyaki pork fillet with sweet potato mash

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

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

Ruth B Chowles

Mammas meat balls in a tomato marinara

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

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

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

I absolutely love the meals so far, i will definitely order again!

Lindiwe Ledwaba

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

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

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

Lindie Coetzee

Alho hot sauce

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

Kelly Engelbrecht

Syrian chicken with ancient grains

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

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

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

Loved the flavour and Chicken is tender

Ruth B Chowles

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 Coetzee

Mammas meat balls in a tomato marinara

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

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

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

Yolande Jetten

Women's Introfast® 14 Day Plan

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

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

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

Talita Vosloo

Coconut chicken curry with steamed basmati rice

Tasty!

Krischke Bosman

Osso Bucco with whole grain quinoa

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

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

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

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

A tasty meal

Robyn Evans

Moroccan beef mince with ratatouille

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

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

Nomthandazo Qobose

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

Toni Green

Mammas meat balls in a tomato marinara

Great flavour perfect balance

Ruth B Chowles

Thai green chicken curry with coconut 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

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

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

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

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

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

Krischke Bosman

Smoked pulled beef with grilled sweet potato

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

Penny van Vreden

Women's Introfast® 7 Day Plan

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

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

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

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

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

Torren Krupke

Men's Weekday Warrior

Very tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

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

Ruth B Chowles

Syrian chicken with ancient grains

Lindie Coetzee

Moroccan beef mince with turmeric couscous

Hubby liked these a lot.

Lindie Coetzee

Peanut Butter Crème Gourmet Whey Protein

Definitely one of my favorites, very tasty.

Lindie Coetzee

Chicken and chorizo Rosario

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Lynette Higgo

Italian hunter's chicken with apricot couscous

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

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

Matthew Peter

Coconut chicken curry with steamed basmati rice

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

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

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

Amazing , definitely my favourite meal

Ethan Moodley

Protein+ Chicken and chorizo Rosario

Jolene Krupke

Moroccan beef mince with ratatouille

Lynette Higgo

Grilled chicken with bacon cream fusilli

"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