Ryan Mercer - RM Nutrition

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You Can Literally Have All Of This Food For Only 1,400 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿณ Breakfast (278 kcal)Breakfast Subs ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝโ€ข Sub min...
21/09/2026

You Can Literally Have All Of This Food For Only 1,400 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

๐Ÿณ Breakfast (278 kcal)

Breakfast Subs ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ

โ€ข Sub mini (M&S): 1.5 units โ€” 100 kcal ๐Ÿฅ–
โ€ข Eggs 2 eggs โ€” 120 kcal ๐Ÿฅš
โ€ข Bacon medallions 2 rashers โ€” 59 kcal ๐Ÿฅ“

๐ŸŒฎ Lunch (327 kcal)

Chicken Taco Boats ๐ŸŒฎ

โ€ข Taco Boats (Old El Paso): 2 tortillas โ€” 150 kcal ๐ŸŒฎ
โ€ข Chicken Breast (Cooked): 80 grams โ€” 132 kcal ๐Ÿ—
โ€ข Perinaise Mayonnaise (Nandos): 10g g โ€” 30 kcal ๐Ÿ”ฅ
โ€ข Salad Mix: 1.5 c โ€” 15 kcal ๐Ÿฅ—

๐Ÿฝ๏ธ Dinner (367 kcal)

Chicken & Katsu Rice ๐Ÿ”ฅ๐Ÿ”ฅ

โ€ข Chicken Breast (Cooked): 120 grams โ€” 198 kcal ๐Ÿ—
โ€ข Katsu Curry Rice (Uncle Bens): 90 g โ€” 141 kcal ๐Ÿš
โ€ข Broccoli: 80 g โ€” 27 kcal ๐Ÿฅฆ

๐Ÿฟ Snacks (512 kcal)

Choc Fix ๐Ÿซ๐Ÿซ๐Ÿซ

โ€ข Dairy Milk Bar (Cadbury's): 6 Chunks โ€” 147 kcal ๐Ÿซ
Low Cal Meal ๐Ÿ‘‡๐Ÿป

โ€ข Egg Whites 5 Whites โ€” 85 kcal ๐Ÿฅš
โ€ข Nimble Bread (Hovis): 22 gram โ€” 51 kcal ๐Ÿž

Additional Snacks ๐Ÿ‘‡๐Ÿป

โ€ข Mousse (Myprotein): 200 gโ€” 168 kcal ๐Ÿฎ
โ€ข Popcorn: 1.8 cup, popped โ€” 61 kcal ๐Ÿฟ

1,480 calories ๐Ÿ”ฅ๐Ÿ”ฅ

147g protein ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ

M&S KATSU CURRY FRIED RICE HIGH PROTEIN PREP BOXES ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ455 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ47g PROTEIN ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐ŸปIngredients ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป120g Cooke...
21/09/2026

M&S KATSU CURRY FRIED RICE HIGH PROTEIN PREP BOXES ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

455 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ

47g PROTEIN ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

Ingredients ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

120g Cooked Chicken Breast ๐Ÿ— 200
50g Katsu Curry ๐Ÿ› 35
1/2 Pack Egg Fried Rice ๐Ÿš 190
Vegetables ๐Ÿฅ’ 30

Steps ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

1- Mix the cooked chicken in with the sauce.

2- Cook the veg.

3- Box everything up.

This was soooo good ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

M&S BUTTERMILK CHICKEN BUFFALO RANCH TORTILLA  ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅCALORIE DEFICIT APPROVED โœ… Ingredients ๐Ÿ‘‡๐Ÿป120g  Buttermilk Tenders ๐Ÿ— ...
21/09/2026

M&S BUTTERMILK CHICKEN BUFFALO RANCH TORTILLA ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

CALORIE DEFICIT APPROVED โœ…

Ingredients ๐Ÿ‘‡๐Ÿป

120g Buttermilk Tenders ๐Ÿ— 240
10g Buffalo Sauce ๐Ÿฆฌ 33
1x Protein Wrap ๐ŸŒฎ 170
Salad ๐Ÿฅ—

Steps ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

1- Air fry the chicken 200c for 12 mins.

2- Load the wrap

This was EPIC ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

443 calories ๐Ÿ”ฅ๐Ÿ”ฅ

32g protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

M&S SWEET & SOUR FAT LOSS MEAL PREP BOXES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐ŸปULTRA LOW CALORIE ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ46g PROTEIN PER SERVING ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅIngredients ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป (...
21/09/2026

M&S SWEET & SOUR FAT LOSS MEAL PREP BOXES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

ULTRA LOW CALORIE ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

46g PROTEIN PER SERVING ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Ingredients ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป (per box)

125g Chicken Breast ๐Ÿ— 200
100g Cauliflower ๐Ÿคฉ 34
Vegetables๐Ÿฅฆ 40
50g Sauce ๐Ÿ”ฅ 40

Steps ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

1- Mix cooked chicken breast in with the sauce.

2- Stir or microwave the cauliflower rice.

3- Cook the broccoli & box up,

314 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ

46g PROTEIN ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

CADBURYS CRUNCHIE CARAMEL PROTEIN POT ๐Ÿซ๐Ÿซ๐Ÿซ๐Ÿซ๐Ÿซ๐ŸซM&S & CADBURYS MASH UP ๐Ÿซ๐Ÿซ๐ŸซOnly 265 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ24g PROTEIN ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐ŸปThis was...
21/09/2026

CADBURYS CRUNCHIE CARAMEL PROTEIN POT ๐Ÿซ๐Ÿซ๐Ÿซ๐Ÿซ๐Ÿซ๐Ÿซ

M&S & CADBURYS MASH UP ๐Ÿซ๐Ÿซ๐Ÿซ

Only 265 CALORIES ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

24g PROTEIN ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

This was INSANE ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

Ingredients

โ€ข 200g Honeycomb Yogurt ๐Ÿฆ 140
โ€ข 100g Strawberries ๐Ÿ“ 30
โ€ข 7g Caramel Sauce ๐Ÿคฉ 30
โ€ข 1/2 Crunchie ๐Ÿซ 60
โ€ข Sprinkles ๐Ÿญ 5

One wordโ€ฆโ€ฆ.. INCREDIBLE๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ

THIS IS INSANE ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณTHE 3x INGREDIENT BEEF BURGER CONTAINS  451 CALORIES ๐Ÿ˜ณ& THE CHICKEN TIKKA BURGER CONTAINS JUST 168 ๐Ÿ”ฅ๐Ÿ”ฅ...
21/09/2026

THIS IS INSANE ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ๐Ÿ˜ณ

THE 3x INGREDIENT BEEF BURGER CONTAINS 451 CALORIES ๐Ÿ˜ณ

& THE CHICKEN TIKKA BURGER CONTAINS JUST 168 ๐Ÿ”ฅ๐Ÿ”ฅ

Per 100g the chicken burger also has more protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ‘‡๐Ÿป

Making this a very SMART SWAP ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

EXACTLY WHAT I HAVE FOR BREAKFAST DAILY ON HOLIDAY ๐Ÿ’ช๐Ÿป๐Ÿ˜€
21/09/2026

EXACTLY WHAT I HAVE FOR BREAKFAST DAILY ON HOLIDAY ๐Ÿ’ช๐Ÿป๐Ÿ˜€

4x Ultra Low Calorie Breakfast Options Under 270 Calories ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿณ Breakfast Option 1 (213 kcal)Eggs & Sausages ๐Ÿ’ช๐Ÿป๐Ÿ˜€โ€ข Eggs:...
21/09/2026

4x Ultra Low Calorie Breakfast Options Under 270 Calories ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

๐Ÿณ Breakfast Option 1 (213 kcal)

Eggs & Sausages ๐Ÿ’ช๐Ÿป๐Ÿ˜€

โ€ข Eggs: 2 small eggs (120 kcal) ๐Ÿฅš๐Ÿฅš
โ€ข Mallons Turkey Sausage: 2 (86 kcal) ๐ŸŒญ
โ€ข Raw Spinach: 1 cup (7 kcal) ๐Ÿƒ

27g protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

๐Ÿฅช Breakfast Option 2 (231 kcal)

Scrambled Eggs & Toast ๐Ÿž

โ€ข Eggs: 3 small eggs (180 kcal) ๐Ÿฅš๐Ÿฅš๐Ÿฅš
โ€ข Hovis Nimble Bread: 22g (51 kcal) ๐Ÿž

22g protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

๐Ÿฅ” Breakfast Option 3 (269 kcal)

Eggs & Patatas Bravas (potatoes with paprika) ๐Ÿ”ฅ

โ€ข Eggs: 2 small eggs (120 kcal) ๐Ÿฅš๐Ÿฅš
โ€ข White Potato: 160g (147 kcal) ๐Ÿฅ”
โ€ข Tesco Rocket: 9g (2 kcal) ๐ŸŒฟ

17g protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

๐Ÿฅ“ Breakfast Option 4 (221 kcal)

Mini Cooked Breakfast ๐Ÿณ

โ€ข Egg: 2 small egg (120 kcal) ๐Ÿฅš
โ€ข Oak Park Turkey Lardons: 40g (39 kcal) ๐Ÿฅ“
โ€ข Mushrooms: 0.5 cup (11 kcal) ๐Ÿ„
โ€ข Baked Beans: 30g (31 kcal) ๐Ÿฅซ
โ€ข Raw Spinach: 1 cup (7 kcal) ๐Ÿƒ
โ€ข Tomato: (12 kcal) ๐Ÿ…

25g protein ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

21/09/2026

Stop winging ๐Ÿคฃ

21/09/2026

ยฃ26 Hotel Room In Thailand ๐Ÿ’ช๐Ÿป๐Ÿ˜€

This has been my favourite so far ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

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