R3685

Women's Introfast® 14 Day Plan

This 14-day plan helps you build sustainable habits while enjoying delicious, gourmet-quality meals and refreshing juices. It’s ideal for those seeking to refine their lifestyle and see visible changes in two weeks. Stay nourished, stay consistent, and take your health to the next level.

view details

included in the plan

No items found.

click to view details

14 Cold-pressed juices

6 Green Juice with Pea Protein & Microgreens

4 Carrot Juice with Pea Protein & Microgreens

4 Beet Juice with Pea Protein & Microgreens

‍

14 Signature meals

Chicken and chorizo Rosario

Roast chicken risotto

Chicken Biryani

Beef Bolognese

Pulled Lamb Gnocchi

Beef Stroganoff

Grilled chicken fusilli

Syrian chicken

Chilli Con Carne

Chicken tikka masala

Italian hunters chicken

Smoked pulled beef

Coconut chicken curry

Braised beef short rib

‍

6 Shred meals

2 BBQ pork fillet

2 Skinny meatballs

2 Basil pesto chicken

‍

8 Lean meals

2 Mammas meatballs

2 Morrocan mince

2 Chargrilled chicken breast

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

"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat."

Name Surname

Position, Company name

"Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat."

Name Surname

Position, Company name

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

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

Yolande Jetten

Women's Introfast® 14 Day Plan

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

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

Alex Serafini Swanepoel

Women's Introfast® 14 Day Plan

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

Download the plan

BUY

NOW

Women's Introfast® 14 Day Plan

R3685

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 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

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

Talita Vosloo

Coconut chicken curry with steamed basmati rice

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

Lucille Pillay

Grilled chicken with bacon cream fusilli

Penny van Vreden

Women's Introfast® 7 Day Plan

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

Alida

Polpette Penne

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

All meals were very tasty, quick and easy to prepare

Kerry Womack

Women's Lunch n Dinner

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Very tasty. Definitely recommend.

Lindie Coetzee

Mammas meat balls in a tomato marinara

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

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

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

Herna van der Linden

Women's Introfast® 28 Day

Tasty!

Krischke Bosman

Osso Bucco with whole grain quinoa

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

Karien Kruger

Polpette Penne

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

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

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

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

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

Jolene Krupke

Syrian chicken with ancient grains

Super yummy

Maria Manoussakis

Kashmir vegetable korma with cashew & basmati rice

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

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

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

Nomthandazo Qobose

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Jana Niemoller

Women's Lean n Strong

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

Very tasty. Good portion size Easy to prepare

Kerry Womack

Women's Weekday Warrior

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

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

Lindie Coetzee

Chicken thigh biryani with garlic ginger

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

such a great risotto, classic flavours done perfectly!

Shelley Burt

Roast chicken risotto with mushroom and pecorino cheese

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

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

I have definitely found my new meals of choice! The service in delivery was fast, efficient and informative. The portion sizes are perfect and the meals I've had so far are delicious!

Marion Smith

Women's Introfast® 7 Day Plan

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

Absolutely love these flavours, fusilli was perfectly cooked, only needed some salt in the pasta

Simone Lazarus

Grilled chicken with bacon cream fusilli

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

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

Loved the flavour and Chicken is tender

Ruth B Chowles

Chicken tikka masala on steamed basmati rice

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 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

"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

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

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

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

Elle Curnow

Coconut chicken curry with steamed basmati rice

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

Very tasty meal. Will definitely recommend.

Lindie Coetzee

BBQ chicken breast on Mexican couscous

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

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

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

Good balance of flavour. Loved the ratatouille

Ruth B Chowles

Moroccan beef mince with ratatouille

Really yum, I’ve been munching for a month or two now and definitely feel healthier, loosing about 0.4-0,8kg a week which is nice and stable. Thanks so much!

Megan Bagshaw

Women's Lunch n Dinner

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

"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

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

Samukelisiwe Dube

5-Day Juice Cleanse

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

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

So flavourful and a lovely spice to it

Karien Kruger

Chicken thigh biryani with garlic ginger

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

Yolande Jetten

Women's Introfast® 14 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

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

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

Bev McGuinness

Mammas meat balls in a tomato marinara

The meals are tasty and really good. I would recommend to friends and family.

Genevieve Keshmar

Women's Introfast® 7 Day Plan

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

Ruth B Chowles

Syrian chicken with ancient grains

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

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

Will definitely recommend these meals. They are very tasty and love the fact that it doesn't come Frozen and can be kept in the fridge as instructed. Love most of the meals, my least favourite is the Moroccan beef mince and the Teriyaki pork fillet. Most favourite Grilled chicken and fusilli and the Chicken and Chorizo. Would like to see more of the new meals included in these packages.

Lindie Coetzee

Women's Lunch n Dinner

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

Very yummy.

Lindie Coetzee

Italian meat balls on a peppercorn cream & mushroom penne

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

Lindie Coetzee

Alho hot sauce

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

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 convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

Delicious, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

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

Matthew Peter

Coconut chicken curry with steamed basmati rice

Absolutely deelish. Has all the right Thai flavours. I would sprinkle freshly chopped coriander to complete this dish.

Lucille Pillay

Thai green chicken curry with coconut 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

I really enjoy the meals. Always tasty. Thank you

Elna Crous

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

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

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

Very happy as always!

Yolande Jetten

Women's Weekday Warrior

"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

I love the juice. It is quick and easy and nutritious

Liesl Erasmus

5-Day Juice Cleanse

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

Kelly Engelbrecht

Braised beef short rib with creamy polenta & roasted carrots

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

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

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

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

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

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

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

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

Karien Kruger

Protein+ Chicken Burrito Bowl

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