R3575

Men's Weekday Lunch for a Month

Enjoy hassle-free gourmet lunches for a month! This plan includes 22 delicious, prepped meals that are ready to go whenever you need them. You also have the option to add fresh juices, perfect for breakfast, a snack, or as a refreshing addition to your lunch. Ideal for those who want convenient, high-quality meals during the week while keeping their weekends more flexible.

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22 Cold-pressed juices

6 Green Juice with Pea Protein & Microgreens

8 Beet Juice with Pea Protein & Microgreens

8 Carrot Juice with Pea Protein & Microgreens

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14 Signature meals

Chicken and chorizo

Roast Chicken Risotto

Chicken Biryani

Beef Bolognese

Pulled Lamb Gnocchi

Beef Stroganoff

Syrian chicken

Chilli Con Carne

Chicken tikka masala

Italian hunters chicken

Slow-smoked pulled beef

Coconut chicken curry

Smoked chicken and basil pesto

Braised beef short rib

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8 Protein+ meals

Osso Bucco

2 Polpette Penne

Teriyaki pork fillet

Thai green chicken curry

Braaiwors and lamb chop

BBQ Chicken breast

Moroccan beef mince ratatouille

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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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

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

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

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Men's Weekday Lunch for a Month

R3575

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.

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 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

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

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

Jolene Krupke

Syrian chicken with ancient grains

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

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

Karien Kruger

Polpette Penne

I have been buying prepared meals for a couple of years now and I’m so impressed with Munch. Super tasty, convenient and has a really great variety of meals. Will def order again.

Anne Padmore

Women's Introfast® 14 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

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

Bev McGuinness

Coconut chicken curry with steamed basmati rice

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

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

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

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

Very tasteful, loved the variety Of proteins veg and carbs I get to enjoy and saving time by not having to make a healthy meal from scratch.

Daleen Stoltz

Women's Introfast® 7 Day Plan

I've been using MunchMeals for a few weeks now, and honestly, it's made my life so much easier. The meals are super fresh, well-balanced, and actually taste really good — which I wasn't expecting from a meal prep service, to be honest. I like that the portions are just right, and everything feels thoughtfully made, not just thrown together. It's been great not having to think about cooking or cleanup during the week, especially when things get busy. Overall, it’s been a solid experience. If you're looking for convenient, healthy meals that don't taste bland. Also,Mike is 5 Stars for service!

Michael Burgard

Men's Introfast® 14 Day Plan

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

Matthew Peter

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

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

Delicious

Toni Green

Mammas meat balls in a tomato marinara

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

Alida

Polpette Penne

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

Juliette Meintjes

Chicken and chorizo Rosario

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

"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

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

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

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

Kelly Engelbrecht

Braised beef short rib with creamy polenta & roasted carrots

Very tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on steamed basmati rice

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

This meal is so delicious and filling. It’s such a yummy curry and can’t recommend enough.

Shelley Burt

Coconut chicken curry with steamed basmati rice

No need to worry about what food to eat at work. Food is delicious and healthy.

Kevin McBride

Men's Weekday Lunch for a Month

Very tasty and 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

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

Perfect balance of flavour and spice. Perfect fix for wholesome cravings

Simone Lazarus

Chicken thigh biryani with garlic ginger

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

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

very convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

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

Great flavour perfect balance

Ruth B Chowles

Thai green chicken curry with coconut rice

Such a great comfort meal!

Chailyn Forrester

Teriyaki pork fillet with sweet potato mash

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

Jacques Crous

Men's Introfast® 14 Day Plan

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

Jess Lobley

3-Day Juice Jumpstart

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

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

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

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

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

Lindie Coetzee

Choc Honeycomb Crumble Gourmet Whey Protein

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

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

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

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

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

Ruth B Chowles

Syrian chicken with ancient grains

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

A tasty meal

Robyn Evans

Moroccan beef mince with ratatouille

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

Bev McGuinness

Mammas meat balls in a tomato marinara

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

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

Lindiwe Ledwaba

3-Day Juice Jumpstart

"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

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

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

I really enjoy the meals. Always tasty. Thank you

Elna Crous

Pulled lamb and red wine gnocchi

Tasty!

Krischke Bosman

Osso Bucco with whole grain quinoa

Yummy, top quality, perfect delivery and communication.

Gontse Mbelu

3-Day Juice Jumpstart

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

Kelly Engelbrecht

Syrian chicken with ancient grains

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

Yolande Jetten

Women's Introfast® 14 Day Plan

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

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

Herna van der Linden

Women's Introfast® 28 Day

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

Absolutely delicious! Fresh, filling, and full of flavour. The quality was spot on – I’ll definitely be ordering again.

Claudine Schafli

Women's Introfast® 7 Day Plan

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

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

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

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

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

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

Torren Krupke

Men's Weekday Warrior

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

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

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

All meals were very tasty, quick and easy to prepare

Kerry Womack

Women's Lunch n Dinner

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

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

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

Annerie Scheepers

Women's Lunch n Dinner

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

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

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

Brilliant product and service

Janine Greenleaf

3-Day Juice Jumpstart

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

Very tasty. Good portion size Easy to prepare

Kerry Womack

Women's Weekday Warrior

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

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

Lindie Coetzee

Chicken thigh biryani with garlic ginger

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

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

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

Karien Kruger

Protein+ Chicken Burrito Bowl

Lindie Coetze

Italian hunter's chicken with apricot couscous

Jolene Krupke

Moroccan beef mince with ratatouille

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

Lindie Coetze

BBQ pork fillet on spinach puree & cauli mash

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

how it works

step 1

Browse our full menu or use our calculator to find the perfect meal or plan for your goals.

step 2

Easily place your order online in just a few clicks.

step 3

Enjoy fresh, nutritious meals delivered straight to your door.

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