Michael Krige Derek Tarr Munch Directors of Munch
Who are We?

Michael Krige introduces Premium Chef specialties in fine dining menu as well as healthy eating expertise which will definitely surprise our customers.

Derek Tarr brings a successful history of business, marketing, and finance, to unite a business model that is set to take the meal prep industry to a new level.

Why Choose Us?

Heard of ‘clean eating’ – avoiding additives, preservatives, junk food and so on? Have you taken the time to check the fat-to-protein ratios of the food you ingest? Or the quality of the carbs used? The calories-to-protein ratios are usually very high, so you are not necessarily giving your body what it really needs to get that lean, toned look that you are after.

With MUNCH MEASURED MEALS, what you see is what you get. We have tailored our meals according to protein and carb net weights, so you can easily plan your meals around your training times or when you need the nutrients the most – making CARB CYCLING a breeze.

So, on top of a ‘no junk’ promise, we also ensure a ‘no added fat’ promise, making clean eating a whole lot cleaner. We simplify meal preparation.

Munch brings you clean eating meal preparation with nutrient-dense, high-fibre, high-protein ready made meals, delivered to your door.

Why Carb Cycling?

Carb cycling is an eating plan trusted by professional athletes and bodybuilders worldwide. It provides the body with fuel needed to get through grueling workouts, while keeping off the unwanted body fat through rest times.

Carbs provide muscles with glycogen. Glycogen is the fuel muscle requires to grow and recover. Having a medium to high-carb meal before and after training sessions provides essential nutritional needs and maximizes training efforts.

Without eating carbs, it is nearly impossible to grow muscle or tone body physique.

Approximately 20g of carbs are required to release insulin in the body. Insulin is one of the most powerful anabolic hormones known to humankind, so an insulin spike around training times dramatically accelerates muscle recovery and growth.

Unfortunately, it also helps the body store fat. That means carbs should be reduced when not needed, like on non-training days or just before bedtime. Unless, of course, the goal is to pack on muscle fast; then it’s great to have at least 40g of net carbs at every meal, depending on lean body weight.

Our Weight Loss Philosophy

When it comes to maintaining a healthy body weight, there is only one word that nutritionists, dietitians and fitness coaches around the world use: METABOLISM.

It is your metabolic rate that determines how many calories you burn in a day, and each person has a different metabolic rate. The higher your metabolism, the more energy you use; and when your calorie intake is less than the calories you’ve used, you’ll start burning fat. If you see your body as a fuel-burning furnace and food as a heat cell, then the only way to get the furnace burning hotter is to add more fuel to the furnace (your body):  the hotter it gets, the more fuel (fat) it burns. The trick is to ingest the right fuel (food) at regular intervals.

The biggest mistake that people make when trying to lose weight is to skip meals.

Not only does this bring your metabolism to a near standstill. It also signals your body to start storing fat, as it senses that a calorie drought is on the way. We encourage our clients to eat a high-protein, high-fibre, nutrient-dense meal every three hours to keep their fat-burning furnace going. That way the body will keep shedding fat fast while at the same time you will be fuelling your muscles with enough protein to recover during the day.

Munch Numbers & Science Header

The science is simple: To lose weight, you need to consume fewer calories than your body needs. Alternatively, to gain weight, you need to consume more.


For fat loss, you can bump your protein intake up to 1.8g per kilogram, while for muscle gain you can increase it to 2.5g per kilogram. Remember, it’s your lean weight and not your current weight that we are talking about.


Most cells in the body can produce ATP from several sources, including dietary carbohydrates and fats. But if you are consuming a diet with a mix of these nutrients, most of your body’s cells will prefer to use carbs as their primary energy source. Therefore, we use very little fat in any of our cooking processes.


There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.

Saturated Fats

Eating greater amounts of saturated fats is linked to an increased risk of heart disease and high blood cholesterol levels. These fats are usually solid at room temperature and are found in the foods listed below.

Unsaturated Fats

Unsaturated fats form an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels (among other health benefits) when they replace saturated fats in the diet.

Trans Fats

Trans fats are unsaturated fats that have been processed and, as a result, behave like saturated fats. Eating trans fats increases one’s level of ‘bad’ cholesterol and decreases your level of ‘good’ cholesterol, which is a major risk factor for heart disease. It is important to lower the amounts of trans fats you eat to help you stay healthy.


Cholesterol is a type of fat found in food, but it’s also in our blood. It has many important functions in the body, but having high levels of the wrong type of cholesterol in the blood increases one’s risk of heart disease.

Munch Our Promise Visual with meals and text
Our Promise to You
  • All of our products are locally sourced and sustainably farmed.
  • We’ve added no Preservatives 
  • No Artificial Flavouring Added
  • Artificial Colourants Added: None
  • No Added Sugar
  • We’ve also added no Fat during the cooking process
  • No Added Sodium (low sodium soy sauce provided with all meals)
  • Gluten-Free (unless otherwise stated; only raw spices used)
  • Dairy-Free (unless otherwise stated)
  • No Canned Foods
  • All excess fat trimmed off of meat
Typical Values
Lean Gains

40g Protein, 20g Carbs, <12g Fat, 350 Calories

Muscle Meal

50g Protein, 50g Carbs, <14g Fat, 520 Calories

Super Shred

30g Protein, 5g Carbs, <10g Fat, 230 Calories

Signature Meal

25g Protein, 35g Carbs, <15g Fat, 375 Calories

× How can we help you?