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.

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

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

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

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

Juliette Meintjes

Chicken and chorizo Rosario

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

Yolande Jetten

Women's Introfast® 14 Day Plan

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

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

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

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

Ruth B Chowles

Syrian chicken with ancient grains

Delicious

Toni Green

Mammas meat balls in a tomato marinara

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

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

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

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

Elrien Bootha

Teriyaki pork fillet with sweet potato mash

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

Lindiwe Ledwaba

3-Day Juice Jumpstart

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 and so convenient. Will definitely be ordering more :)

Bev McGuinness

Coconut chicken curry with steamed basmati rice

Amazing food! Well done guys!!

Rudolf van Rensburg

Men's Weekday Warrior

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 tasty. Good portion size Easy to prepare

Kerry Womack

Women's Weekday Warrior

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

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

Delicious. Meat so tender and tasty and love the creamy polenta

Robyn Evans

Braised beef short rib with creamy polenta & roasted carrots

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

Sibusiso Mthombeni

F45 Male High Performance Program

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

Herna van der Linden

Women's Introfast® 28 Day

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

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

Matthew Peter

Beef Bolognese with spinach & ricotta cream

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

Lenette Vermeulen

BBQ pork fillet on spinach puree & cauli mash

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

Jess Lobley

3-Day Juice Jumpstart

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

Lucille Pillay

Beef Bolognese with spinach & ricotta cream

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

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

"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

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

Annerie Scheepers

Women's Lunch n Dinner

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

Bev McGuinness

Mammas meat balls in a tomato marinara

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

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

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

Alex Serafini Swanepoel

Women's Introfast® 14 Day Plan

Insane, definitely one of the best meals I've tried - with a tablespoon of greek yoghurt this goes to the next level

Chailyn Forrester

BBQ chicken breast on Mexican 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

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 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

Italian hunter's chicken with apricot couscous

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

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

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

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

Penny van Vreden

Women's Introfast® 7 Day Plan

A tasty , filling meal. Quite heavy so keep it for hungry days

Robyn Evans

Teriyaki pork fillet with sweet potato mash

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

Lindie Coetzee

Choc Honeycomb Crumble Gourmet Whey Protein

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

Cyndy Stroebel

Smoked chicken and basil pesto cream rigatoni

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

Delicious, well spiced

Krischke Bosman

Protein+ Chicken and chorizo Rosario

Variety of meals, freshness and flavour

Genevieve Keshwar

Women'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

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

Matthew Peter

Coconut chicken curry with steamed basmati rice

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

Samukelisiwe Dube

5-Day Juice Cleanse

"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

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, Great Product.

Joy Britten

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

"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

Sweet potato mash is very flavoursome

Krischke Bosman

Teriyaki pork fillet with sweet potato mash

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Lots of meat, braaiwors is soft and juicy - definitely a favorite.

Bernelee le Roux

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Giulia Crozier

Smoked chicken and basil pesto cream rigatoni

10/10 meal - highly recommended!

Matthew Peter

Roast chicken risotto with mushroom and pecorino cheese

"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

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

Love it

Ryan Kinman

Caramel Biscuit Crunch Layered Protein Bar

Lindie Coetze

BBQ pork fillet on spinach puree & cauli mash

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

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

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

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 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

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

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

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

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

Kelly Engelbrecht

Syrian chicken with ancient grains

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

Odette Robert

Men's Introfast® 7 Day Plan

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

Jana Niemoller

Women's Lean n Strong

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

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

Liesl Erasmus

5-Day Juice Cleanse

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli mash

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

Krischke Bosman

Smoked pulled beef with 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 deelish. Love the smoky flavour that the chorizo brings to the dish. One of my favorite meals.

Lucille Pillay

Chicken and chorizo Rosario

Once of my favourite dishes.

Maria Manoussakis

Moroccan beef mince with turmeric couscous

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

Ruth B Chowles

Mammas meat balls in a tomato marinara

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

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on steamed basmati rice

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

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 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