R5445
Women'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
14 Signature meals
Chicken Biryani
Beef Bolognese
Syrian chicken
Pulled Lamb Gnocchi
Chilli Con Carne
Chicken tikka masala
Italian hunters chicken
Coconut chicken curry
Slow smoked pulled beef
Braised beef shortrib
2 Roast Chicken Risotto
2 Beef Stroganoff
14 Protein+ meals
Teriyaki pork fillet
BBQ Chicken breast
2 Polpette Penne
Chicken and chorizo
Braaiwors and lamb chop
2 Smoked chicken basil pesto
2 Thai green chicken curry
2 Osso Bucco
2 Moroccan beef mince
14 Lean meals
4 Mammas meatballs
3 Chargrilled chicken breast
3 Moroccan beef mince Ratatouille
4 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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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
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
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
"My only regret is not getting these meals sooner!!! Fantastic 👍👍👍"
Jana Niemoller
Women's Lean n Strong
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Women's Lean n Strong
R5445
the word on the street
client stories
client stories
client stories
This is my go to meal. I ordered several of it. You won't be disappointed.
Lucille Pillay
Grilled chicken with bacon cream fusilli
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 a goodie for flavour and perfect balance of grains and protein
Ruth B Chowles
Syrian chicken with ancient grains
Tasty and filling meal
Kelly Engelbrecht
Beef Bolognese with spinach & ricotta cream
I love the juice. It is quick and easy and nutritious
Liesl Erasmus
5-Day Juice Cleanse
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
Once of my favourite dishes.
Maria Manoussakis
Moroccan beef mince with turmeric couscous
Absolutely flavourful, delicious and authentic
Simone Lazarus
Chicken tikka masala on steamed basmati rice
Definitely one of my favorites, very tasty.
Lindie Coetzee
Chicken and chorizo Rosario
Tasty!
Krischke Bosman
Osso Bucco with whole grain quinoa
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 happy with my order. Delivery was quick and well communicated...
Sibusiso Mthombeni
F45 Male High Performance Program
Very satisfied with the product. Meals are tasty and packaged well.
Torren Krupke
Men's Weekday Warrior
Perfect balance of flavour and spice. Perfect fix for wholesome cravings
Simone Lazarus
Chicken thigh biryani with garlic ginger
"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
My all time fave! flavourful and meaty not to mention that portions are generous and filling. lovely dish :) yummmmmmmm
Zothile Mkhize
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
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
Very tasty meal. Will definitely recommend.
Lindie Coetzee
BBQ chicken breast on Mexican couscous
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
A tasty , filling meal. Quite heavy so keep it for hungry days
Robyn Evans
Teriyaki pork fillet with sweet potato mash
All meals were very tasty, quick and easy to prepare
Kerry Womack
Women's Lunch n Dinner
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
Very happy as always!
Yolande Jetten
Women's Weekday Warrior
It's not a bad meal, just a bit to spicey for me.
Lindie Coetzee
Chicken thigh biryani with garlic ginger
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
Happy with my order! It's good for detoxing.
Lindiwe Ledwaba
3-Day Juice Jumpstart
Best food with amazing flavour. They have options to suit cutting, bulking and maintaining.
Samantha Clarke
Women's Lunch n Dinner
Delicious! Little bit of spice if you are sensitive to heat but a great dish!
Matthew Peter
Coconut chicken curry with steamed basmati rice
I love this meal, it's so delicious and the portion size is just right.
Juliette Meintjes
Chicken and chorizo Rosario
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
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
Penny van Vreden
Women's Introfast® 7 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
Very tasty meal! No shortage of flavour.
Cyndy Stroebel
Braaiwors, lamb chop, pap and cherry tomato smoor
Absolutely delish. I really look forward to this meal.
Malindi Widlake
Chicken tikka masala on steamed basmati rice
Very tasty and definitely amongst my favorites.
Lindie Coetzee
Osso Bucco with whole grain quinoa
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
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
Yummy, top quality, perfect delivery and communication.
Gontse Mbelu
3-Day Juice Jumpstart
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
Very tasty. Good portion size Easy to prepare
Kerry Womack
Women's Weekday Warrior
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
One of my boyfriends favourites, also has a nice spice to it.
Karien Kruger
Protein+ Chicken Burrito Bowl
Love these sauces, bought 4 with my last order. Very flavourful.
Lindie Coetzee
Alho hot sauce
Hubby liked these a lot.
Lindie Coetzee
Peanut Butter Crème Gourmet Whey Protein
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
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
Delicious!! Perfect portion
Veronica Rees-Gibbs
Italian hunter's chicken with apricot couscous
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
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 carrot purée
Lynette Higgo
Italian hunter's chicken with apricot couscous
Absolutely one of the best nutritionally balanced meals on the market. This plan has been a life changer for me, and I have lost 60kg's in just 7 month the healthy way.
Jan Van Aswegen
Men's Introfast® 28 Day Plan
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
Loved the flavour and Chicken is tender
Ruth B Chowles
Chicken tikka masala on 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
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
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
Tasty and filling meal. Nice to have something a little "different" in the rotation
Kelly Engelbrecht
Syrian chicken with ancient grains
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
Such a great comfort meal!
Chailyn Forrester
Teriyaki pork fillet with sweet potato mash
Definitely worth ordering, a typical comforting pasta meal but with good macros..
Karien Kruger
Polpette Penne
Tastes really good!! Wil definitely recommend it!! Very impressed!!
Herna van der Linden
Women's Introfast® 28 Day
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
"This meal was SO bursting with flavour and SO filling; since when did dieting taste this good?! Will definitely be a returning customer!"
Sian May
Polpette Penne
Beef is soft and tasty. Grilled sweet potato was surprisingly sweet
Krischke Bosman
Smoked pulled beef with grilled sweet potato
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
Alex Serafini Swanepoel
Women's Introfast® 14 Day Plan
Probably my favorite. I just wish the package was easier to open after microwaving
Giulia Crozier
Smoked chicken and basil pesto cream rigatoni
Absolutely loved this one and it made a pleasant change from chicken
Ruth B Chowles
Mammas meat balls in a tomato marinara
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
Very tasty. Definitely recommend.
Lindie Coetzee
Mammas meat balls in a tomato marinara
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
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
Juices are delicious will definitely kick start 2026 with these
Genevieve Keshwar
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
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 food is very tasty.. I enjoyed them very much.. ordering more right now!!
Odette Robert
Men's Introfast® 7 Day Plan
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
"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
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
Been using Munch for around 9 months now. Love them so convenient!
Yolande Jetten
Women's Introfast® 14 Day Plan
Tasty.
Giulia Crozier
BBQ pork fillet on spinach puree & cauli mash
Matthew Peter
Beef Bolognese with spinach & ricotta cream
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
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
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
Loved this meal so much
Jennifer Nhlaniki
Protein+ Chicken and chorizo Rosario
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
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
It's so tasty you will forget you're on an eating plan.
Lucille Pillay
Beef Bolognese with spinach & ricotta cream
Quality and taste the best on all the meals. Really worth it and easy preparation.
Elrien Bootha
Teriyaki pork fillet with sweet potato mash
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
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
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
"This was delicious. Compliments to the chef ;)"
Nomthandazo Qobose
Braaiwors, lamb chop, pap and cherry tomato smoor
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
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
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
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.
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