For the best results, we recommend heating your meal straight from the fridge for 2 to 2½ minutes in the microwave. If your meal is frozen, the ideal method is to let it thaw overnight in the fridge, then heat as above. But if you’re short on time, you can heat it from frozen, just allow around 4 minutes, depending on your microwave's strength. You’ll notice the plastic film may rise into a dome shape while heating, this is completely normal! It creates a gentle steaming effect inside the tub, helping to heat your food evenly while keeping flavour and nutrients intact.

We include the calories and Macros (protein, fat, and carbs) on every Munch meal to help you make informed choices that suit your lifestyle, whether you’re aiming to lose weight, build muscle, manage your energy, or just eat more mindfully. Protein - We aim for 25g+ of protein per meal, which is ideal for supporting muscle health, recovery, and keeping you fuller for longer. It’s especially important if you’re active, managing weight, or just want to stay strong as you age. Carbs - Carbohydrates are your body’s main source of energy, especially for your brain and muscles. We include quality, balanced carbs (like lentils, sweet potato, and brown rice) to keep you energised and satisfied without blood sugar crashes. Fats - Healthy fats support brain health, hormone balance, and help your body absorb vitamins. We focus on the good stuff, like olive oil, nuts, seeds, and avocado, and keep overall fat content in a balanced range. Even if you're not tracking every macro, this info helps you understand what you're eating, so you can feel confident that your meals are not just tasty but nutritionally smart too.

Protein is one of the most important nutrients your body needs and here’s why it matters: It supports muscle repair and maintenance, which is essential whether you're active, trying to lose weight, or just want to stay strong and energised. It helps keep you full and satisfied for longer, reducing cravings and unnecessary snacking. It plays a key role in metabolism, hormone production, and even immune function. Current research shows that 25g+ of protein per meal is optimal for maintaining muscle mass, especially when paired with a balanced lifestyle. That’s why at Munch, we focus on high-protein nutrition across our entire menu. All of our juices and main meal categories; Signature, Lean, Shred and Protein+ are intentionally built around high-protein content to give your body what it needs to perform at its best. Whether you're training, recovering, or just trying to eat smarter, Munch helps you hit your protein goals without overthinking it.

Our meals are not Halaal. While we always use high-quality ingredients, we currently do not follow Halaal preparation guidelines or hold official certification.

Yes, it’s completely safe and here’s why: We use high-grade, BPA-free polypropylene (PP) for both the meal tubs and the sealing film. Polypropylene is one of the safest and most commonly used plastics for food packaging, especially when it comes to reheating. It’s specifically designed to withstand high temperatures without breaking down, leaching chemicals, or compromising food safety. Unlike mixed or laminated plastics, which can sometimes release harmful compounds when heated, our packaging is made from a single-compound material. This means it doesn't contain adhesives or layers that can degrade in the microwave. In fact, our packaging has been certified by eco-compliance and food safety authorities, meeting strict health and environmental standards. Here’s what makes it safe: Microwave-safe certification No BPA (Bisphenol A), phthalates, or other harmful additives No chemical leaching at high temperatures Stable and non-reactive when heated Fully recyclable and eco-conscious So whether you're heating your meal straight from the fridge or freezer, you can do it safely and confidently in the original container. No extra dishes, no stress, just peace of mind.

We offer fast and reliable delivery across South Africa! Gauteng orders are delivered within 1-3 business days after receiving your payment while other regions should expect delivery within 3-5 business days after we have received your payment. Dispatch days for main city centres are Monday to Wednesday (Orders placed before 9 AM on Wednesday will be dispatched the same day). Dispatch for regional areas are Monday and Tuesday (Orders placed before 9 AM on Tuesday will be dispatched the same day). You'll receive a tracking link once your order is dispatched.

You can order the meal plan as it is, but if you have specific dietary preferences—such as no pork, no chicken, or a preference for certain meals—simply leave a note for our team at checkout. We are happy to customize your plan to suit your needs.

Please be advised that our meals are never frozen. If your meals arrive unfrozen, rest assured this is intentional. Each meal is vacuum-sealed and undergoes a rigorous sterilization process that eliminates all pathogens and contaminants, ensuring a 3-day ambient shelf life (21°C) or up to 45 days refrigerated (4°C). For optimal quality, we strongly recommend keeping your meals refrigerated and avoiding freezing unless absolutely necessary or if your fridge temperature exceeds 4°C. Fresh is always best!

Navigate to the header menu and choose "Account." Within this section, you'll find your past orders and the option to reorder the same program.

We prioritize quality and freshness. We use locally sourced, organic ingredients whenever possible. Our chefs carefully curate each dish to ensure it's both delicious and nutritionally balanced.

It's simple! You browse our menu, select your favorite meals or meal plan, and place your order online. We then freshly prepare your meals and deliver them right to your doorstep. All you have to do is heat and enjoy!

Munch Measured Meals is a premium healthy prepared meal delivery service. We specialize in crafting delicious and nutritious meals that are ready to eat, helping you maintain a balanced diet without the hassle of cooking.