Ryan Mercer - RM Nutrition & Personal Training

Ryan Mercer - RM Nutrition & Personal Training MNU Registered Nutritionist
Online Coach
Calorie Deficit Tips
DM For Coaching Programmes

You Can Literally Have All Of This Food For Just 1,700 Calories!!!!! 🔥🔥🔥🔥🔥This is not a drill 💪🏽💪🏽💪🏽🔥🍳Breakfast (234 kca...
18/01/2026

You Can Literally Have All Of This Food For Just 1,700 Calories!!!!! 🔥🔥🔥🔥🔥

This is not a drill 💪🏽💪🏽💪🏽

🔥🍳Breakfast (234 kcal)

Eggs, Bacon & Sausage 🥓

• 2 Eggs: 🥚🥚 (124 kcal)
• Streaky Bacon: Lidl, 1.4 rashers 🥓 (66 kcal)
• Turkey Sausage: Mallons, 1 sausage 🌭 (43 kcal)

🥪 Lunch (391 kcal)

Chicken Mayo Rolls & Fries 🍟

• Chicken Breast: Cooked, 80g 🍗 (132 kcal)
• Sub Mini: M&S, 1.5 units 🥖 (110 kcal)
• Light Mayo: 0.5 tbsp 🥄 (18 kcal)
• White Potato: 130g 🥔 (120 kcal)
• Beefsteak Tomato: 0.5 medium 🍅 (12 kcal)

🍝 Dinner (405 kcal)

Pasta, Eggs & Turkey Bacon 🥓

• Pasta: Dry weight, 55g 🍝 (200 kcal)
• Tomato & Basil Sauce: Et Voila, 80g 🍅🌿 (42 kcal)
• 2 Eggs: Tesco Value 🥚🥚 (124 kcal)
• Turkey Lardons: Oak Park, 40g 🥓 (39 kcal)

🍿 Snacks (654 kcal)

• Kinder Bueno: 43g 🍫🤤 (244 kcal) Aero Mousse (80kcal)

Chicken Dinner 🍗

• Chicken Breast: 80g 🍗 (132 kcal)
• Honey Roast Parsnips: Morrisons, 100g 🥕🍯 (118 kcal)
• White Potato: 80g 🥔 (74 kcal)
• Kale: Steamed, 0.2 cup 🥬 (10 kcal)

Veg Plate 💪🏽💪🏽

• Cherry Tomatoes: 🍅🍅 (61 kcal)
• Mini Cucumber: 2 units 🥒 (15 kcal)

1,760 calories 🔥🔥
123g protein 💪🏽💪🏽

£2.50 CALORIE DEFICIT APPROVED PREP POTS 🔥🔥🔥🔥🔥🔥🔥All under 310 calories 😍😍😍😍🤪I found these in Asda today? Definitely a gr...
18/01/2026

£2.50 CALORIE DEFICIT APPROVED PREP POTS 🔥🔥🔥🔥🔥🔥🔥

All under 310 calories 😍😍😍😍🤪

I found these in Asda today? Definitely a great meal or snack option if you’re in a rush 💪🏽💪🏽

1- Thai Chicken Curry 🍛

224 calories 20g protein

2- Chicken Chow Mein 🔥

261 calories 18g protein

3- Creamy Chicken Korma 🫑

305 calories 22g protein

4- Chicken & Veg Pasta 🍝

308 calories 19g protein

THE BEST CALORIE DEFICIT SNACK OF ALL TIME 😍😍😍😍😍😍😍😍I don’t care what anyone says, the Mini Oreo McFlurry is my top rated...
18/01/2026

THE BEST CALORIE DEFICIT SNACK OF ALL TIME 😍😍😍😍😍😍😍😍

I don’t care what anyone says, the Mini Oreo McFlurry is my top rated calorie deficit approved sweet snack 🔥🔥🔥

Why???

It tastes great & the most important part it contains just 130 calories 💪🏽💪🏽💪🏽💪🏽

This is an absolute solid option & wayyyyyy more filling than a chocolate bar.

Can I give out a prize for the most ridiculous comment of all time??? 😅😂😂Collect your free bag of…….Tayte & Lyle from yo...
18/01/2026

Can I give out a prize for the most ridiculous comment of all time??? 😅😂😂

Collect your free bag of…….

Tayte & Lyle from your nearest outlet.

The Milky bars are on me 💪🏽😂

157 CALORIE CHOCOLATE CAKE DESSERT 🍬🍫🍭🍬🍫🍭🍬🍫🍭🍫This was absolutely insane!!!!! All you need is 3 ingredients 👇🏽👇🏽• Milk Sl...
18/01/2026

157 CALORIE CHOCOLATE CAKE DESSERT 🍬🍫🍭🍬🍫🍭🍬🍫🍭🍫

This was absolutely insane!!!!!

All you need is 3 ingredients 👇🏽👇🏽

• Milk Slice (Nesquik) 🥛 — 105 🔥
• Chocolate Mousse (Aero) 1/2 pot 🍫 — 42
• Sprinkles (0.5 tsp) ✨ — 10 🍬

Thank me later 🤪

250 CALORIE BREAKFAST MEAL PREP 🔥🔥🔥🔥🔥This is absolutely great if you’re that person that doesn’t have much of an appetit...
18/01/2026

250 CALORIE BREAKFAST MEAL PREP 🔥🔥🔥🔥🔥

This is absolutely great if you’re that person that doesn’t have much of an appetite in the morning & needs something quick & easy 💪🏽💪🏽

Per Box 👇🏽👇🏽

2x Eggs 🥚(120kcal)
2x Turkey Sausages 🥓(86kcal)
Tomato 🍅
Spinach 🥬
Spoonful Of Beans 🥓 (30kcal)

This is the easiest way to create a full batch 👇🏽👇🏽

1- Air fry the turkey sausages 200c for 10-12 mins

2- Scramble the eggs in the microwave.

3- You can use a pan for the spinach & tomato. Then heat the beans in the microwave.

Each box contains 👇🏽👇🏽

250 calories 🔥🔥
28g protein 💪🏽💪🏽

Absolutely everything I spent, ate & drank 6am-3pm today in Thailand 💪🏽😎
18/01/2026

Absolutely everything I spent, ate & drank 6am-3pm today in Thailand 💪🏽😎

370 CALORIE BREAKFAST WRAP 🔥🔥🔥You only need 4x ingredients for this one 💪🏽💪🏽💪🏽💪🏽This is exactly what hat you’re going to...
18/01/2026

370 CALORIE BREAKFAST WRAP 🔥🔥🔥

You only need 4x ingredients for this one 💪🏽💪🏽💪🏽💪🏽

This is exactly what hat you’re going to need 👇🏽👇🏽

50g Turkey Lardons 🔥 (50kcal)

1x High Protein Wrap 🥖 (170kcal)

Reduced Fat Cheese 🧀 (34kcal)

2x Eggs 🥚 120kcal)

Steps 👇🏽👇🏽

1- Air fry the lardons

2- Scramble the eggs in the micro

3- Load the wrap with everything.

4- Wrap & air fry 190c for 7 mins.

& enjoy 💪🏽💪🏽

370 calories 🔥🔥

35g protein 💪🏽💪🏽

Serve with a hash brown for just 80 extra calories.

18/01/2026

I Use This Restaurant Calorie Saving Hack All The Time 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

You know what I’m talking about…..

You decide to go for the “better option”

So you order the Caesar which is all good until you find out the chef still half drunk from the night before pours 5 litres of sauce on the dish 😂

That Caesar salad that you pictured being 400-600 calories is now 1,200 😳😳😳😳😂😂😂

Ordering the sauce separate means that you’re in control & can use as little or as much as you want.

17/01/2026

800 Calories Vrs 800 Calories 🔥🔥🔥🔥🔥🔥🔥🔥

You Can Have This Absolutely Insane Amount Of Food For Only 1,300 Calories 🔥🔥🔥🔥🌅 Breakfast (250 kcal)• Eggs 2 eggs 🥚🥚 — ...
17/01/2026

You Can Have This Absolutely Insane Amount Of Food For Only 1,300 Calories 🔥🔥🔥🔥

🌅 Breakfast (250 kcal)

• Eggs 2 eggs 🥚🥚 — 124 kcal
• Streaky Bacon: 3 rashers 🥓 — 90kcal
• Baked Beans: 30 g 🫘 — 31 kcal

🥗 Lunch (295 kcal)

Grilled Chicken & SP Fries 🍟

• Chicken Breast: 80 g cooked 🍗 — 132 kcal
• Sweet Potato: 150 g 🍠 — 129 kcal
• Rocket Salad: 6.94 g 🥗 — 8 kcal
• Perinaise: 10.5 g Nando's Peri-Peri Mayo 🔥 — 27 kcal

🍽️ Dinner (128 kcal)

Ham Sandwich 🥪

• Nimble Bread: 44 g Hovis 🍞 — 102 kcal
• Light Mayo: 0.5 tbsp 🥄 — 18 kcal
• Rocket Salad: 6.94 g 🥗 — 8 kcal
• Baked Ham: 0.6 g 🍖 — 48 kcal

🍿 Snacks (720 kcal)

• Chocolate Protein Shake: 1.3 bottles 🥤 — 222 kcal

Chocolate Protein Dessert 🍨

• Greek Yogurt: 100g No Fat Tesco 🍦 — 55 kcal
• Hershey's Milk Chocolate: C4 Whey Protein, 20 g 🍫 — 77 kcal
• Sprinkles: 0.5 tsp ✨ — 10 kcal

Pepperoni Pizza Peppers 🫑

• Reduced Fat Mozzarella: 60 g Tesco 🧀 — 99 kcal
• Turkey Pepperoni: 10 g 🍕 — 33 kcal
• Red Pepper: 28 g 🫑 — 31 kcal
• Pizza Sauce: 30 g Tomato & Herb 🍅 — 20 kcal

• Strawberries: 150 g Tesco 🍓 — 45 kcal

Ice Cream Dessert 🍦

• Vanilla Ice Cream: 0.2 cup 🍨 — 56 kcal
• Toffee Sauce: 10 ml 🍯 — 36 kcal
• Biscoff Cookie: 1 Lotus cookie 🍪 — 35 kcal

1,394 calories 🔥🔥

120g protein 💪🏽💪🏽

M&S CALORIE DEFICIT APPROVED BBQ CHICKEN PIZZA 🤤🤤🤤🤤🤤🤤This was absolutely unbelievable 💪🏽😃& did I mention the meal contai...
17/01/2026

M&S CALORIE DEFICIT APPROVED BBQ CHICKEN PIZZA 🤤🤤🤤🤤🤤🤤

This was absolutely unbelievable 💪🏽😃

& did I mention the meal contains nearly 50g of protein 🔥🔥🔥🔥

Ingredients 👇🏽👇🏽

1- 100g Chicken Breast 🍗 (160kcal)

2- 1x M&S High Protein Tortilla 🥖(170kcal)

3- Pizza Sauce 🍅 (20kcal)

4- 40g Reduced Fat Mozzarella 🧀 (70kcal)

5- Peppers 🫑

6- BBQ Sauce (20kcal) 🍖

All It Takes Is 3 Easy Steps 👇🏽👇🏽

1- Spread the pizza sauce into the tortilla (add the BBQ sauce top or bottom.

2- Add the toppings.

4- Oven bake 12-14 mins 200c

440 calories 🔥🔥

48g protein 💪🏽💪🏽

Address

Bangor

Website

https://www.facebook.com/RYANMERCERNUTRITION/subscribe/

Alerts

Be the first to know and let us send you an email when Ryan Mercer - RM Nutrition & Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Ryan Mercer - RM Nutrition & Personal Training:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram