Ryan Mercer - RM Nutrition

Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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350 CALORIE CHICKEN BURGER & MEX RICE COMBO 🔥🔥🔥🔥🔥🔥🔥🔥🔥Meal Prep Made Easy 💪🏽💪🏽💪🏽Air fry the burger 🍔 Load the rice into t...
02/05/2026

350 CALORIE CHICKEN BURGER & MEX RICE COMBO 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Meal Prep Made Easy 💪🏽💪🏽💪🏽

Air fry the burger 🍔

Load the rice into the box 📦

I like pairing the meal with a side salad 🥗

27g protein 💪🏽💪🏽💪🏽💪🏽

Ok so why do we not have these in the UK 😳😳😳😳😳😳I’m filling my suitcase with Kitkat Biscoff 😂😂😂😂😂😂
02/05/2026

Ok so why do we not have these in the UK 😳😳😳😳😳😳

I’m filling my suitcase with Kitkat Biscoff 😂😂😂😂😂😂

This Is Exactly What To Get From The Breakfast Buffet If You’re Watching Your Calories On Holiday 👇🏽👇🏽👇🏽1x 3 egg omelett...
02/05/2026

This Is Exactly What To Get From The Breakfast Buffet If You’re Watching Your Calories On Holiday 👇🏽👇🏽👇🏽

1x 3 egg omelette with onions, peppers & mushrooms. (230)

Watermelon & Strawberry Plate (90)

Mini Pain Au Cholate (200)

520 calories & a load of food 😍😍😍

How Drinking Rum Saved Me From Gaining An Extra 1.3lbs of Fat!! Long story cut short I was supposed to have an apartment...
02/05/2026

How Drinking Rum Saved Me From Gaining An Extra 1.3lbs of Fat!!

Long story cut short I was supposed to have an apartment but it fell through & I’ve spent the last 10 days at a hotel.

It’s put me in an environment that has led to me to have a few drinks daily!

My usual order when it comes to alcohol is 👇🏽👇🏽

Single Rum, Diet Coke & a Wedge Of Lime 🍋‍🟩

That’s 80 calories….

A pint is 220 calories 😳😳😳

I’ve had an average of 3 drinks per day which I don’t think is a massive amount especially taking the environment into consideration.

That’s 30 drinks in 10 days.

If I stuck with pints I would have consumed 4,200 calories more than I have 😳😳

If it was cocktails it could be even worse

Smart swaps save a tonne of calories 🔥🔥🔥🔥🔥

CALORIE DEFICIT APPROVED BREAKFAST BUN 🔥🔥🔥🔥🔥🔥🔥470 CALORIES 🔥🔥29g PROTEIN 💪🏽💪🏽💪🏽💪🏽💪🏽A breakfast bun is a must on a Saturd...
02/05/2026

CALORIE DEFICIT APPROVED BREAKFAST BUN 🔥🔥🔥🔥🔥🔥🔥

470 CALORIES 🔥🔥

29g PROTEIN 💪🏽💪🏽💪🏽💪🏽💪🏽

A breakfast bun is a must on a Saturday morning 🌅

& super easy to create 👇🏽👇🏽

1- Air fry the sausages & bacon.

2- Fry the eggs (no oil used)

3- Load the bun.

I opted to use M&S 6 ingredient sausages as they are a less processed version.

Make sure you save this one 💪🏽😀

The Amount Of Calories In Scrambled Eggs may Shock You 🫣🫣🫣🫣🫣🫣Eggs depending on their size usually range between 54 to 80...
02/05/2026

The Amount Of Calories In Scrambled Eggs may Shock You 🫣🫣🫣🫣🫣🫣

Eggs depending on their size usually range between 54 to 80 calories.

In this photo there’s 2 medium eggs.

One egg which is boiled (medium 70 calories)

& one egg which is scrambled….

The scrambled egg was created using cream & butter so it’s likely that this egg contains 140 CALORIES!!!!

That’s a hell of a difference 🙌

Does this surprise you?

Breakfast (299 calories) 🥞 M&S Protein Yogurt Plate 🍽️ M&S Vanilla & yogurt granola: 👨‍🍳185g (231 calories)60% Cacao Dar...
01/05/2026

Breakfast (299 calories) 🥞

M&S Protein Yogurt Plate 🍽️

M&S Vanilla & yogurt granola: 👨‍🍳185g (231 calories)
60% Cacao Dark Chocolate Chips 🍫: 10g (53 calories)
Strawberry 🍓 50g (15 calories)

Lunch (298 calories)

High Protein Greek Kebab 🍔

Persian-style flatbread 🥖 (103 calories)
Chicken breast 🫜100g cooked (165 calories)
Salad mix 🥗 (30 calories)

Dinner (133 calories)

Konjac Bacon Carbonara 🍝

Bacon medallion 🔥2 medallions (60 calories)
Konjac noodles 🍜 300g (12 calories)
Carbonara sauce 👨‍🍳50 calories)
Red onion:🧅 (11 calories)

Meal 4 (256 calories)

Turkey Sausage Hot Dogs & Coleslaw 🌭

Turkey sausage 🌭 2 sausages (86 calories)
Hot dog bun 🌭 1 bun (130 calories)
Coleslaw, 🔥 Reduced Fat 40 calories)

Snacks (251 calories)

Clear whey protein 💪🏽87 calories)
Popcorn 🍿(59 calories)
Halo Vanilla Ice Cream: 🍦(80 calories)
Biscoff Lotus cookies 🍪 1 cookie (35 calories)

1,245 Calories 🔥🔥

130g Protein 💪🏽💪🏽

CALORIE DEFICIT APPROVED HOT HAWAIIAN TACO PIZZA 🍍 🍍🍍🍍🍍🍍🍕🍕🍕🍕🍕🍕VIVA LA PINEAPPLE 🍍 I have a feeling this post may INCITE...
01/05/2026

CALORIE DEFICIT APPROVED HOT HAWAIIAN TACO PIZZA 🍍 🍍🍍🍍🍍🍍🍕🍕🍕🍕🍕🍕

VIVA LA PINEAPPLE 🍍

I have a feeling this post may INCITE public hostility against me 🤪🤪🤪

This one couldn’t be any easier to create 😍😍😍

Ingredients 👇🏽👇🏽 (I sourced all ingredients from M&S)

1x M&S High Protein Tortilla 🍕(170kcal)

50g Reduced Fat Mozzarella 🥗 (90)

Pineapple 🍕(40kcal)

9x M&S Pepperoni Slices 🔥 (100)

M&S Pizza Sauce🥫(30kcal)

Steps 👇🏽👇🏽

1- Cover the tortilla with pizza sauce & add the mozzarella.

2- Add the pineapple & pepperoni.

4- Oven bake at 200c for 13-15 mins.

430 calories 🔥🔥

27g protein 💪🏽💪🏽

Honey would also go great on this 😍😍😍

190 CALORIE M&S CORONATION CHICKEN FLATTIE BURGER 🔥🔥🔥🔥🔥🔥This was absolutely insane 😍😍😍Steps 👇🏽👇🏽I basically just air fri...
01/05/2026

190 CALORIE M&S CORONATION CHICKEN FLATTIE BURGER 🔥🔥🔥🔥🔥🔥

This was absolutely insane 😍😍😍

Steps 👇🏽👇🏽

I basically just air fried the flattie which too about 7 mins at 200c

& then loaded it into a 96kcal bun.

This would also go great with an M&S Japanese Milk Bun 😍😍 (126).

I was stuck with what sauce to use on it though 🙌 what goes best with coronation chicken??

190 calories🔥🔥

21g protein 💪🏽💪🏽

You Will Not Believe The Price Of These Sandwiches 😍😍😍😍They range from £2.80-£4 😍😍😍I’m feeling like these would be 7-£10...
01/05/2026

You Will Not Believe The Price Of These Sandwiches 😍😍😍😍

They range from £2.80-£4 😍😍😍

I’m feeling like these would be 7-£10 in the UK easy 🇬🇧

It’s actually cheaper to buy a sandwich from the deli out here than to make it yourself.

The Easiest Possible Way To Hit 60 Grams Of Protein At Lunch 🔥🔥🔥🔥🔥🔥🔥🔥POV - If you got this from a supermarket it would b...
01/05/2026

The Easiest Possible Way To Hit 60 Grams Of Protein At Lunch 🔥🔥🔥🔥🔥🔥🔥🔥

POV - If you got this from a supermarket it would be around 600-700 calories & 24g protein.

The Chicken & Bacon 👇🏽👇🏽👇🏽👇🏽

1- Season & cook a chicken breast (150g cooked weight)

2- Cook 2x bacon medallions (30kcal each)

3- Add to a wholmeal tortilla wrap with some lettuce & lighter than light mayo.

488 calories 🔥🔥

60g protein 💪🏽💪🏽

CALORIE DEFICIT APPROVED READY MEALS 🔥🔥🔥🔥🔥SPOTTED IN TESCO 🙌🙌Some of these look absolutely great 😍😍😍1- Lasagne Mac & Che...
01/05/2026

CALORIE DEFICIT APPROVED READY MEALS 🔥🔥🔥🔥🔥

SPOTTED IN TESCO 🙌🙌

Some of these look absolutely great 😍😍😍

1- Lasagne Mac & Cheese 🧀 35g pro 492kcal

2- Chicken Curry 🍛 46g pro 432kcal

3- Beef & Mash 👨‍🍳28g pro 396kcal

4- Spicy Chicken Noodles 🍜 30g pro 420kcal

5- Pasta Bolognese 😍 33g pro 472kcal

6- Chicken Pasta 🍝 41g pro 504kcal

Observations 👇🏽👇🏽

The lasagne Mac & cheese looked the best for me 🙌🙌🙌

The chicken curry has the best macros 💪🏽😀

Address

Bangor

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