Ryan Mercer - RM Nutrition

Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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You Can Literally Have All Of This Food For Only 1,400 CALORIES 🔥🔥🔥🔥🍳 Breakfast (278 kcal)Breakfast Subs 💪🏽💪🏽💪🏽• Sub min...
21/09/2026

You Can Literally Have All Of This Food For Only 1,400 CALORIES 🔥🔥🔥🔥

🍳 Breakfast (278 kcal)

Breakfast Subs 💪🏽💪🏽💪🏽

• Sub mini (M&S): 1.5 units — 100 kcal 🥖
• Eggs 2 eggs — 120 kcal 🥚
• Bacon medallions 2 rashers — 59 kcal 🥓

🌮 Lunch (327 kcal)

Chicken Taco Boats 🌮

• Taco Boats (Old El Paso): 2 tortillas — 150 kcal 🌮
• Chicken Breast (Cooked): 80 grams — 132 kcal 🍗
• Perinaise Mayonnaise (Nandos): 10g g — 30 kcal 🔥
• Salad Mix: 1.5 c — 15 kcal 🥗

🍽️ Dinner (367 kcal)

Chicken & Katsu Rice 🔥🔥

• Chicken Breast (Cooked): 120 grams — 198 kcal 🍗
• Katsu Curry Rice (Uncle Bens): 90 g — 141 kcal 🍚
• Broccoli: 80 g — 27 kcal 🥦

🍿 Snacks (512 kcal)

Choc Fix 🍫🍫🍫

• Dairy Milk Bar (Cadbury's): 6 Chunks — 147 kcal 🍫
Low Cal Meal 👇🏻

• Egg Whites 5 Whites — 85 kcal 🥚
• Nimble Bread (Hovis): 22 gram — 51 kcal 🍞

Additional Snacks 👇🏻

• Mousse (Myprotein): 200 g— 168 kcal 🍮
• Popcorn: 1.8 cup, popped — 61 kcal 🍿

1,480 calories 🔥🔥

147g protein 💪🏽💪🏽

M&S KATSU CURRY FRIED RICE HIGH PROTEIN PREP BOXES 🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩455 CALORIES 🔥🔥47g PROTEIN 💪🏻💪🏻💪🏻Ingredients 👇🏻👇🏻120g Cooke...
21/09/2026

M&S KATSU CURRY FRIED RICE HIGH PROTEIN PREP BOXES 🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩

455 CALORIES 🔥🔥

47g PROTEIN 💪🏻💪🏻💪🏻

Ingredients 👇🏻👇🏻

120g Cooked Chicken Breast 🍗 200
50g Katsu Curry 🍛 35
1/2 Pack Egg Fried Rice 🍚 190
Vegetables 🥒 30

Steps 👇🏻👇🏻

1- Mix the cooked chicken in with the sauce.

2- Cook the veg.

3- Box everything up.

This was soooo good 🤩🤩🤩🤩🤩

M&S BUTTERMILK CHICKEN BUFFALO RANCH TORTILLA 🔥🔥🔥🔥🔥CALORIE DEFICIT APPROVED ✅ Ingredients 👇🏻120g Buttermilk Tenders 🍗 ...
21/09/2026

M&S BUTTERMILK CHICKEN BUFFALO RANCH TORTILLA 🔥🔥🔥🔥🔥

CALORIE DEFICIT APPROVED ✅

Ingredients 👇🏻

120g Buttermilk Tenders 🍗 240
10g Buffalo Sauce 🦬 33
1x Protein Wrap 🌮 170
Salad 🥗

Steps 👇🏻👇🏻

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

2- Load the wrap

This was EPIC 🤩🤩🤩🤩

443 calories 🔥🔥

32g protein 💪🏻💪🏻

M&S SWEET & SOUR FAT LOSS MEAL PREP BOXES 🔥🔥🔥🔥🔥💪🏻💪🏻ULTRA LOW CALORIE 🤩🤩🤩🤩46g PROTEIN PER SERVING 🔥🔥🔥🔥🔥Ingredients 👇🏻👇🏻 (...
21/09/2026

M&S SWEET & SOUR FAT LOSS MEAL PREP BOXES 🔥🔥🔥🔥🔥💪🏻💪🏻

ULTRA LOW CALORIE 🤩🤩🤩🤩

46g PROTEIN PER SERVING 🔥🔥🔥🔥🔥

Ingredients 👇🏻👇🏻 (per box)

125g Chicken Breast 🍗 200
100g Cauliflower 🤩 34
Vegetables🥦 40
50g Sauce 🔥 40

Steps 👇🏻👇🏻

1- Mix cooked chicken breast in with the sauce.

2- Stir or microwave the cauliflower rice.

3- Cook the broccoli & box up,

314 CALORIES 🔥🔥

46g PROTEIN 💪🏻💪🏻

CADBURYS CRUNCHIE CARAMEL PROTEIN POT 🍫🍫🍫🍫🍫🍫M&S & CADBURYS MASH UP 🍫🍫🍫Only 265 CALORIES 🔥🔥🔥🔥24g PROTEIN 💪🏻💪🏻💪🏻💪🏻This was...
21/09/2026

CADBURYS CRUNCHIE CARAMEL PROTEIN POT 🍫🍫🍫🍫🍫🍫

M&S & CADBURYS MASH UP 🍫🍫🍫

Only 265 CALORIES 🔥🔥🔥🔥

24g PROTEIN 💪🏻💪🏻💪🏻💪🏻

This was INSANE 🤩🤩🤩

Ingredients

• 200g Honeycomb Yogurt 🍦 140
• 100g Strawberries 🍓 30
• 7g Caramel Sauce 🤩 30
• 1/2 Crunchie 🍫 60
• Sprinkles 🍭 5

One word…….. INCREDIBLE🤩🤩🤩

THIS IS INSANE 😳😳😳😳THE 3x INGREDIENT BEEF BURGER CONTAINS 451 CALORIES 😳& THE CHICKEN TIKKA BURGER CONTAINS JUST 168 🔥🔥...
21/09/2026

THIS IS INSANE 😳😳😳😳

THE 3x INGREDIENT BEEF BURGER CONTAINS 451 CALORIES 😳

& THE CHICKEN TIKKA BURGER CONTAINS JUST 168 🔥🔥

Per 100g the chicken burger also has more protein 💪🏻💪🏻👇🏻

Making this a very SMART SWAP 🔥🔥🔥🔥🔥

EXACTLY WHAT I HAVE FOR BREAKFAST DAILY ON HOLIDAY 💪🏻😀
21/09/2026

EXACTLY WHAT I HAVE FOR BREAKFAST DAILY ON HOLIDAY 💪🏻😀

4x Ultra Low Calorie Breakfast Options Under 270 Calories 🔥🔥🔥🔥🔥🍳 Breakfast Option 1 (213 kcal)Eggs & Sausages 💪🏻😀• Eggs:...
21/09/2026

4x Ultra Low Calorie Breakfast Options Under 270 Calories 🔥🔥🔥🔥🔥

🍳 Breakfast Option 1 (213 kcal)

Eggs & Sausages 💪🏻😀

• Eggs: 2 small eggs (120 kcal) 🥚🥚
• Mallons Turkey Sausage: 2 (86 kcal) 🌭
• Raw Spinach: 1 cup (7 kcal) 🍃

27g protein 💪🏻💪🏻

🥪 Breakfast Option 2 (231 kcal)

Scrambled Eggs & Toast 🍞

• Eggs: 3 small eggs (180 kcal) 🥚🥚🥚
• Hovis Nimble Bread: 22g (51 kcal) 🍞

22g protein 💪🏻💪🏻

🥔 Breakfast Option 3 (269 kcal)

Eggs & Patatas Bravas (potatoes with paprika) 🔥

• Eggs: 2 small eggs (120 kcal) 🥚🥚
• White Potato: 160g (147 kcal) 🥔
• Tesco Rocket: 9g (2 kcal) 🌿

17g protein 💪🏻💪🏻

🥓 Breakfast Option 4 (221 kcal)

Mini Cooked Breakfast 🍳

• Egg: 2 small egg (120 kcal) 🥚
• Oak Park Turkey Lardons: 40g (39 kcal) 🥓
• Mushrooms: 0.5 cup (11 kcal) 🍄
• Baked Beans: 30g (31 kcal) 🥫
• Raw Spinach: 1 cup (7 kcal) 🍃
• Tomato: (12 kcal) 🍅

25g protein 💪🏻💪🏻

21/09/2026

Stop winging 🤣

21/09/2026

£26 Hotel Room In Thailand 💪🏻😀

This has been my favourite so far 💪🏻💪🏻

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