R4950

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

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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

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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

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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

R4950

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.

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

"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

"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

Great meal, one of my favourites. Pasta isn't mushy and flavours are good. So much better that most of the meal prep services around

Kelly Engelbrecht

Grilled chicken with bacon cream fusilli

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

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

"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

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

Jess Lobley

3-Day Juice Jumpstart

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

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

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

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

Bev McGuinness

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

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

"Absolutely great tasting and full of nutrients"

Jan van Aswegen

Green Juice with Pea Protein and Microgreens

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

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

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

very convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

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

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

Jacques Crous

Men's Introfast® 14 Day Plan

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

Lynette Higgo

Italian hunter's chicken with apricot couscous

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

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

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

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

Herna van der Linden

Women's Introfast® 28 Day

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

Alida

Polpette Penne

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

The food is very tasty.. I enjoyed them very much.. ordering more right now!!

Odette Robert

Men's Introfast® 7 Day Plan

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

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

Definitely my best meal. It’s a big meal so nice and filling but just so delicious.

Robyn Evans

Osso Bucco with whole grain quinoa

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

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

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

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

Talita Vosloo

Peppermint Crisp Tart Layered Protein Bar

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

Very happy with my order. Delivery was quick and well communicated...

Sibusiso Mthombeni

F45 Male High Performance Program

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

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 and so convenient, this is definitely one of my favourites (i think they all might be my favourite).

Shelley Burt

Chicken and chorizo Rosario

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

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

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

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

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

Great communication. Fast delivery and delicious meals!

Zoleka Katangana

Women's Introfast® 7 Day Plan

Juices are delicious will definitely kick start 2026 with these

Genevieve Keshwar

3-Day Juice Jumpstart

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

Absolutely delish. I really look forward to this meal.

Malindi Widlake

Chicken tikka masala on steamed basmati rice

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

Torren Krupke

Men's Weekday Warrior

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

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

Giulia Crozier

Smoked chicken and basil pesto cream rigatoni

Lynette Higgo

Grilled chicken with bacon cream fusilli

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

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

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

Elle Curnow

Coconut chicken curry with steamed basmati rice

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

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

Juliette Meintjes

Chicken and chorizo Rosario

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

Penny van Vreden

Women's Introfast® 7 Day Plan

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

Jolene Krupke

Moroccan beef mince with ratatouille

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

Lindie Coetze

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! 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

Lindie Coetzee

Chili con carne and grilled sweet potato

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

"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

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

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

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

Lucille Pillay

Chicken and chorizo Rosario

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

Lenette Vermeulen

BBQ pork fillet on spinach puree & cauli mash

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

Variety of meals, freshness and flavour

Genevieve Keshwar

Women's Introfast® 7 Day Plan

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

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

Hayley Nurminen

Women's Introfast® 7 Day Plan

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Very filling and tasty and volume sufficient

Veronica Rees-Gibbs

Green Juice with Pea Protein and Microgreens

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

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

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

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

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

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

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

Delicious, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

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

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

Jolene Krupke

Syrian chicken with ancient grains

"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

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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