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

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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

R5445

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.

Honestly fantastic quality and taste. I've tried a variety of meal prep services over the past year and this is the one that I'll be sticking with. The fact that the meals are vacuum sealed and not frozen is a massive win - no watery, flavorless food, total gamechanger and extremely convenient. Thank you.

Deshika Reddy

Women'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

Very tasty meal! No shortage of flavour.

Cyndy Stroebel

Braaiwors, lamb chop, pap and cherry tomato smoor

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

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

Jacques Crous

Men's Introfast® 14 Day Plan

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

Maryna Smith

Chicken tikka masala on steamed basmati rice

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

I love this combo, it's so delicious and so convenient, this is definitely one of my favourites (I think they all might be my favourite).

Shelley Burt

Syrian chicken with ancient grains

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

Matthew Peter

Coconut chicken curry with steamed basmati rice

A tasty meal

Robyn Evans

Moroccan beef mince with ratatouille

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

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

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

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

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

Lucille Pillay

Chicken and chorizo Rosario

Delicious with their hot sauce

Simone Lazarus

Grilled chicken with bacon cream fusilli

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 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

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

Bev McGuinness

Coconut chicken curry with steamed basmati rice

Love it

Ryan Kinman

Peppermint Crisp Tart Layered Protein Bar

Very tasty and definitely amongst my favorites.

Lindie Coetzee

Osso Bucco with whole grain quinoa

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

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

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

Good balance of flavour. Loved the ratatouille

Ruth B Chowles

Moroccan beef mince with ratatouille

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

Kelly Engelbrecht

Syrian chicken with ancient grains

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

Hayley Nurminen

Women's Introfast® 7 Day Plan

"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

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

"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. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

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

Alida

Polpette Penne

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

Tasty and filling meal

Kelly Engelbrecht

Beef Bolognese with spinach & ricotta cream

Lynette Higgo

Smoked chicken and basil pesto cream rigatoni

Delicious

Ursula Kerr

Italian meat balls on a peppercorn cream & mushroom penne

Very tasty. Good portion size Easy to prepare

Kerry Womack

Women's Weekday Warrior

Penny van Vreden

Women's Introfast® 7 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

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

Odette Robert

Men'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

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

Veronica Rees-Gibbs

Chicken thigh biryani with garlic ginger

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

Liesl Erasmus

5-Day Juice Cleanse

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

Yolande Jetten

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

Great service, Great Product.

Joy Britten

Women's Introfast® 7 Day Plan

Excellent. Tasty. Well prepared.

Berna Spies

Women's Weekday Warrior

Loved this meal so much

Jennifer Nhlaniki

Protein+ Chicken and chorizo Rosario

Tasty!

Krischke Bosman

Osso Bucco with whole grain quinoa

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

Lindiwe Ledwaba

3-Day Juice Jumpstart

Very filling and tasty and volume sufficient

Veronica Rees-Gibbs

Green Juice with Pea Protein and Microgreens

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

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

Fantastic curry - so delicious!

Matthew Peter

Chicken tikka masala on steamed basmati rice

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

Extremely good. Creamy, taste and filling

Maria Manoussakis

Thai green chicken curry with coconut rice

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

Herna van der Linden

Women's Introfast® 28 Day

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

Lindie Coetzee

Teriyaki pork fillet with sweet potato mash

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

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 convenient, tasty and fills the gap

Donna McCulloch

Women's Introfast® 7 Day Plan

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

Jana Niemoller

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

Delicious!! Perfect portion

Veronica Rees-Gibbs

Italian hunter's chicken with apricot couscous

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

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

Lindie Coetzee

Chicken thigh biryani with garlic ginger

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

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

Simone Lazarus

Chicken thigh biryani with garlic ginger

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 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

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

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

Lindie Coetzee

Alho hot sauce

I absolutely love the meals so far, i will definitely order again!

Lindiwe Ledwaba

Women's Introfast® 7 Day Plan

Excellent. Tasty. Well prepared.

Berna Spies

Men's Weekday Warrior

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

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

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

Robyn Evans

Braised beef short rib with creamy polenta & roasted carrots

"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

Tasty.

Giulia Crozier

BBQ pork fillet on spinach puree & cauli 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

Munch meals are top class. I have used another 3 companies in the past and Munch is the best. Their food is not dry or bland. I don’t have to add sauce to get through it. The best part it fits my Macros. Weather I am bulking or cutting, they have a meal for that.

Samantha Clarke

Men's Lunch n Dinner

Absolutely flavourful, delicious and authentic

Simone Lazarus

Chicken tikka masala on steamed basmati rice

Very happy as always!

Yolande Jetten

Women's Weekday Warrior

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

Kelly Engelbrecht

Braised beef short rib with creamy polenta & roasted carrots

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

Love it. very Tasty and filling

Ryan Kinman

Braaiwors, lamb chop, pap and cherry tomato smoor

Delicious

Toni Green

Mammas meat balls in a tomato marinara

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

Lindie Coetzee

Teriyaki pork fillet with carrot purée

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 tasty meal. Will definitely recommend.

Lindie Coetzee

BBQ chicken breast on Mexican couscous

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