Change your meal plan

Female Pro Super Shred Meal Box

This Munch Pro Super Shred meal plan is designed for a woman training for competition and wanting to shed those extra millimeters. It can also be used by anyone for rapid weight loss. It has enough meals for 6 days, 5 meals per day.

 

Download the Meal Plan here

R2,100.00

  • LG Teriyaki Fillet with Stir Fry Veg × 2

    Teriyaki Fillet; slivers of chargrilled fillet with a honey-soy teriyaki served with crunchy stir fry veg.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Beef Fillet (35%)

    Basting (1%) – peaches, molasses, tomatoes, soy, balsamic vinegar, rock salt.

    Teriyaki (2%) – soy, honey, lemon juice, paprika flakes, garlic powder, corn flour.

    Stir-fry (62%) – baby marrow, carrots, onions, mushrooms, sweet corn, green beans, soy, mixed herbs, cardamom, rock salt, white pepper.

    Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 330g
    Energy (kcal)105350
    Protein (g)1240
    Glycaemic Carbs (g)620
       Of which is sugar (g)0.62
    Total fat (g)3.612
     Of which is saturated (g)0.62
    Cholesterol (mg)20.167
    Dietary fibre* (g)1.13.7
    Total sodium (mg)125.7419

    *Method of analysis: A0AC98529

    R83.00 each
  • LG Beef Cottage Pie × 2

    Beef Cottage Pie; farm style mince with fresh tomatoes and garden herbs topped with fluffy butternut mash.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Beef mince (45%) – lean mince, onions, tomatoes, coriander, cumin, paprika, turmeric, rock salt, garlic, white pepper.

    Peas (1%) -  peas, balsamic vinegar, soy light.

    Butternut Mash (54%) – butternut, rock salt, mixed herbs, onion flakes, oregano, paprika, white pepper, garlic flakes, cardamom.

    Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 420g
    Energy (kcal)80.5350
    Protein (g)9.240
    Glycaemic Carbs (g)4.620
       Of which is sugar (g)0.924
    Total fat (g)2.712
     Of which is saturated (g)0.73
    Cholesterol (mg)54.2360
    Dietary fibre* (g)1.35.7
    Total sodium (mg)75.6329

    *Method of analysis: A0AC98529

    R83.00 each
  • LG Smoked Chicken Salad × 2

    Smoked Chicken Salad; slivers of smoked chicken with a four bean salad in a lemon juice and white vinegar dressing with shallots & capsicum

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Smoked Chicken (39%) – chicken breast, salt, brine, sodium nitrate.

    Mixed bean salad (56%) – butter beans, red kidney beans, black beans, fresh beans, mixed peppers, corn, onions, white wine vinegar, lemon juice, xylitol, rock salt, white pepper.

    Gluten Free

    ALLERGENS: None (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)119350
    Protein (g)13.640
    Glycaemic Carbs (g)6.820
       Of which is sugar (g)0.341
    Total fat (g)412
     Of which is saturated (g)0.73
    Cholesterol (mg)10.531
    Dietary fibre* (g)1.75.2
    Total sodium (mg)126.1371

    *Method of analysis: A0AC98529

     

    R68.00 each
  • LG Honey-Soy Salmon × 2

    Honey-Soy Salmon; peppered salmon lightly smoked with Namibian hard wood with a honey-soy dressing on basmati rice and grilled parmesan courgettes.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Norwegian Salmon (48%) – salmon, black pepper, rock salt, soy, lemon juice, honey, pepper flakes, white pepper.

    Cooked basmati rice (19%)

    Baby marrows (39%) – baby marrows, parmesan, rock salt, white pepper.

    ALLERGENS: Fish (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 350g
    Energy (kcal)98350
    Protein (g)11.240
    Glycaemic Carbs (g)5.620
       Of which is sugar (g)0.281
    Total fat (g)3.412
     Of which is saturated (g)0.62
    Cholesterol (mg)16.258
    Dietary fibre* (g)1.24.2
    Total sodium (mg)101.1361

    *Method of analysis: A0AC98529

    R153.00 each
  • LG Beef Bobotie

    Beef Bobotie; extra lean beef mince flavoured with turmeric, cumin & raisins and gently steamed with whisked egg and gluten free oats

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Mince (48%) – lean beef mince, onions, tomato, turmeric, cumin, coriander, rock salt.

    Raisins (1%) – raisins, white pepper.

    Egg mixture (42%) – eggs, oatmeal (gluten free), rock salt, red pepper flakes

    Salsa salad (9%) – peppers, onions, tomatoes, vegetable spice.

    GLUTEN FREE

    ALLERGENS: EGGS (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 370g
    Energy (kcal)101350
    Protein (g)10.840
    Glycaemic Carbs (g)5.420
       Of which is sugar (g)0.52
    Total fat (g)3.512
     Of which is saturated (g)13
    Cholesterol (mg)76.14282
    Dietary fibre* (g)13
    Total sodium (mg)32.9122

    *Method of analysis: A0AC98529

    R83.00
  • SS 2 Egg Omelette with Smoked Salmon × 3

    2 slow poached eggs with Alaskan salmon trout and grilled mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Eggs (35%)

    Smoked Salmon (35%) – salmon, rock salt.

    Mushrooms (30%) – mushrooms, red pepper flakes, rock salt, chives.

    GLUTEN FREE

    ALLERGENS: EGGS, FISH (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99230
    Protein (g)12.930
    Glycaemic Carbs (g)2.15
       Of which is sugar (g)00
    Total fat (g)5.110
     Of which is saturated (g)0.82
    Cholesterol (mg)26.662
    Dietary fibre* (g)0.471.1
    Total sodium (mg)78.4341

    *Method of analysis: A0AC98529

     

    R68.00 each
  • SS 2 Egg Omelette with Smoked Chicken × 3

    2 slow poached eggs with smoked chicken and grilled mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Eggs (35%)

    Smoked Chicken (35%) – chicken breast, rock salt, sodium nitrate.

    Mushrooms (30%) – mushrooms, red pepper flakes, rock salt, chives.

    GLUTEN FREE

    ALLERGENS: EGGS (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99230
    Protein (g)12.930
    Glycaemic Carbs (g)2.15
       Of which is sugar (g)00
    Total fat (g)5.110
     Of which is saturated (g)0.82
    Cholesterol (mg)26.662
    Dietary fibre* (g)0.471.1
    Total sodium (mg)78.4341

    *Method of analysis: A0AC98529

     

    R58.00 each
  • SS Moroccan Beef Mince

    Moroccan Beef Mince; beef mince slowly braised with cinnamon, cumin and apricot served with sautéed peppers and black mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Beef mince (57%) – beef mince, tomatoes, onions, cumin, coriander, dried apricot, cinnamon, cardamom, rock salt, white pepper, garlic, paprika.

    Mushrooms (20%)

    Mixed peppers (23%) – peppers, olive oil.

    Gluten Free

    ALLERGENS: None (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 350g
    Energy (kcal)64.7230
    Protein (g)8.430
    Glycaemic Carbs (g)1.45
       Of which is sugar (g)00
    Total fat (g)2.810
     Of which is saturated (g)0.62
    Cholesterol (mg)9.524
    Dietary fibre* (g)13.7
    Total sodium (mg)51.8185

    *Method of analysis: A0AC98529

     

    R73.00
  • SS Basil Pesto Grilled Chicken

    Basil Pesto Chicken; slivers of chargrilled BBQ chicken with a basil pesto dressing served with sautéed black mushrooms and lightly curried beans with shaved almonds

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Chicken breast (36%)

    Basting (1%) – peaches, molasses, tomatoes, rock salt, soy, balsamic vinegar.

    Basil pesto (8%) – basil, parsley, sunflower seeds, lemon juice, garlic flakes, olive oil, white wine vinegar.

    Green Beans (33%)

    Almonds (1%)

    Mushrooms (21%) – mushrooms, mixed herbs, olive oil, rock salt.

    ALLERGENS: Soy, Seeds (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 260g
    Energy (kcal)87.4230
    Protein (g)11.430
    Glycaemic Carbs (g)1.95
       Of which is sugar (g)0.381
    Total fat (g)3.710
     Of which is saturated (g)0.381
    Cholesterol (mg)72.5191
    Dietary fibre* (g)0.92.4
    Total sodium (mg)112.1295

    *Method of analysis: A0AC98529

     

    R73.00
  • SS Venison Meatballs × 3

    Venison Meatballs; succulent venison meatballs slowly braised in a tomato/balsamic marinara on a bed of cauliflower mash

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

      Ingredients: Venison meatballs (47%) – venison or ostrich, onions, cumin, coriander, oregano, garlic, rock salt, white pepper.

      Marinara sauce (15%) – tomatoes, onions, garlic, balsamic vinegar, soy, vinegar, rock salt, white pepper, oregano.

    Cauliflower mash (38%) – cauliflower, rock salt, white pepper.

      Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)78.2230
    Protein (g)10.230
    Glycaemic Carbs (g)1.75
       Of which is sugar (g)0.31
    Total fat (g)3.410
     Of which is saturated (g)0.682
    Cholesterol (mg)13.941
    Dietary fibre* (g)13.2
    Total sodium (mg)94.8279

    *Method of analysis: A0AC98529

     

    R68.00 each
  • SS Roasted Coconut Hake × 2

    Roasted Coconut Hake; coconut roasted hake on a bed of broccoli rice, kale, garden peas and red peppers, drizzled with a honey-soy and lime dressing

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Coconut hake (43%) – fresh hake, coconut, olive oil, rock salt, white pepper, oregano, paprika, broccoli rice.

    Salad (55%) broccoli, kale, peas, red peppers.

    Soy-lime dressing (2%) – soy, lime juice, garlic, paprika, rock salt, white pepper, fresh oregano.

    Gluten Free

    ALLERGENS: Fish, Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 260g
    Energy (kcal)87.4230
    Protein (g)11.430
    Glycaemic Carbs (g)1.95
       Of which is sugar (g)0.381
    Total fat (g)3.810
     Of which is saturated (g)0.382
    Cholesterol (mg)72.5162
    Dietary fibre* (g)0.92.3
    Total sodium (mg)112.1290

    *Method of analysis: A0AC98529

     

    R73.00 each
  • SS Pork Fillet with Cauli Mash

    BBQ Pork Fillet; slivers of chargrilled pork fillet topped with caramelised onions on a bed of spinach puree and cauliflower mash.

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

      Ingredients: Pork fillet (37%) – pork.

    BBQ Sauce (2%) – peaches, soy, balsamic vinegar, tomatoes, lemon juice, molasses, rock salt, white pepper, paprika.

    Cauliflower mash (43%) – cauliflower, rock salt, white pepper.

    Spinach puree (18%) – spinach, cream, BBQ sauce, rock salt, white pepper, onions, brown sugar.

      Gluten Free

      ALLERGENS: Soy, Dairy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)78.2230
    Protein (g)10.230
    Glycaemic Carbs (g)1.75
       Of which is sugar (g)00
    Total fat (g)3.410
     Of which is saturated (g)0.682
    Cholesterol (mg)11.534
    Dietary fibre* (g)0.92.7
    Total sodium (mg)109.8323

    *Method of analysis: A0AC98529

     

    R73.00
  • Protein Brownies

    High protein brownies made with banana, cocoa and peanut butter, topped with low sugar dark chocolate.

    PER CAKE: 7g PROTEIN / 22g CARBS / < 5g FAT / 154 CALORIES

    Ingredients: Banana (61%)

    Peanut butter (15%)

    Whey protein isolate (10%) – sucralose, acesulfame K, sodium chloride

    Cake flour (9%)

    Baking Soda (1%)

    Cocoa powder (2%)

    Dark Chocolate (2%)

    Allergens: Nuts (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 1 cake
    Energy (kcal)308154
    Protein (g)14.57
    Glycaemic Carbs (g)4422
       Of which is sugar (g)10.65
    Total fat (g)2.81.4
     Of which is saturated (g)20.610.3
    Cholesterol (mg)20.610.3
    Dietary fibre* (g)7.23.6
    Total sodium (mg)14874

    *Method of analysis: A0AC98529

     

    R68.00
  • Beet, Apple and Ginger Juice × 2

    Cold pressed beet, apple & ginger juice. High in Vitamin C.

    PER 250ml: 20g PROTEIN / 23g CARBS / 190 CALORIES

    Ingredients: Raw apple juice (57%)

    Raw beetroot juice (28%)

    Pea protein isolate (10%)

    Raw ginger juice (5%)

    Vegan, Gluten Free

    Allergens: Soy, Nuts (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 250g
    Energy (kcal)76190
    Protein (g)820
    Glycaemic Carbs (g)9.223
       Of which is sugar (g)6.416
    Total fat (g)0.82
     Of which is saturated (g)00
    Cholesterol (mg)00
    Dietary fibre* (g)0.41
    Total sodium (mg)124310

    *Method of analysis: A0AC98529

    R38.00 each
  • Carrot, Pineapple and Ginger Juice × 2

    Cold pressed carrot, pineapple & ginger. High in Vitamin C.

      PER 250ml: 20g PROTEIN / 22g CARBS / 186 CALORIES

      Ingredients: Raw apple juice (41%)

      Raw carrot juice (29%)

      Raw pineapple juice (15%)

      Pea protein isolate (10%)

      Raw ginger juice (5%)

      Vegan, Gluten Free

      Allergens: Soy, Nuts (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

     

    Typical Nutritional InformationPer 100gPer 250g
    Energy (kcal)74.4186
    Protein (g)820
    Glycaemic Carbs (g)8.822
       Of which is sugar (g)615
    Total fat (g)0.82
     Of which is saturated (g)00
    Cholesterol (mg)00
    Dietary fibre* (g)0.41
    Total sodium (mg)111.2278

    *Method of analysis: A0AC98529

    R38.00 each
  • Kale, Cucumber and Ginger Juice × 2

    Cold pressed kale, cucumber & ginger. High in Vitamin C.

      PER 250ML: 20g PROTEIN / 21g CARBS / 182 CALORIES

      Ingredients: Raw apple juice (30%)

      Raw pineapple juice (30%)

      Raw cucumber juice (12%)

      Raw kale juice (13%)

      Pea protein isolate (10%)

      Raw ginger juice (5%)

      Vegan, Gluten Free

      Allergens: Soy, Nuts (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

     

    Typical Nutritional InformationPer 100gPer 250g
    Energy (kcal)72182
    Protein (g)820
    Glycaemic Carbs (g)8.421
       Of which is sugar (g)5.213
    Total fat (g)0.82
     Of which is saturated (g)00
    Cholesterol (mg)00
    Dietary fibre* (g)0.41
    Total sodium (mg)116.8292

    *Method of analysis: A0AC98529

    R38.00 each

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