Ryan Mercer - RM Nutrition & Personal Training

Ryan Mercer - RM Nutrition & Personal Training MNU Registered Nutritionist
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CALORIE DEFICIT APPROVED BREAKFAST 🔥🔥🔥🔥🔥🔥🔥🔥PIZZA OMELETTE SANDWICH 🤤🤤🤤🤤🤤🤤380 calories 💪🏽💪🏽25g protein 💪🏽💪🏽1- Mix up 3 sm...
05/03/2026

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

PIZZA OMELETTE SANDWICH 🤤🤤🤤🤤🤤🤤

380 calories 💪🏽💪🏽

25g protein 💪🏽💪🏽

1- Mix up 3 small eggs.

2- Add it to the pan at medium heat.

3- Top with 30g pepperoni

4- Cut it up & add to toasted bread (Nimble 50 calories)

Everything I ate today for fat loss 💪🏽💪🏽💪🏽
04/03/2026

Everything I ate today for fat loss 💪🏽💪🏽💪🏽

You Can Have This Insane Amount Of Food For Just 1,500 Calories 🔥🔥🔥🔥Breakfast 🍳 (301 calories)Steak, Eggs & Crinkle Cut ...
04/03/2026

You Can Have This Insane Amount Of Food For Just 1,500 Calories 🔥🔥🔥🔥

Breakfast 🍳 (301 calories)

Steak, Eggs & Crinkle Cut Fries 🍟

• Eggs 🥚1 egg - 62 cal
• Rump steak 🥩: Rump steak, 80 g - 156 cal
• Potato 🥔 90 g - 83 cal

🥪 Lunch 🥗 (226 calories)

Chicken Meatball Sub With Mozzarella 😍

• Chicken mince 🐔: 75 gram - 126 cal
• sub mini 🥖: m&s, 1 units - 73 cal
• Reduced Fat Mozzarella 🧀: 15 gram - 25 cal
• Rocket 🌿: 9 g - 2 cal

🌙 Dinner 🍚 (261 calories)

Chicken, Rice & Veg 💪🏽

• Vegetable 🥕: 100g - 55g
• White rice, cooked 🍚: 0.5 cup - 102 cal
• Chicken Breast 🍗: Cooked, 80 grams - 132 cal

🍬 Snacks Galore! 🍿 (704 calories)

Chicken Curry & Noodles 🍜

• Chicken Breast 🐔: Cooked, 60 grams - 99 cal
• Vegetable 🥒: 1.2 oz - 27 cal
• Singapore Noodles 🍜: 100 gram - 162 cal
• Sauce 🌶️: Curry sauce, 0.2 cup - 32 cal

Berries & Ice-Cream 🔥🔥

• Mixed berries 🍓🫐: 160g (🍊 Lots of Vitamin C!) - 50 cal
• Mint Vienetta May 2021 🍦: Walls, 80 ml - 96 cal

Discretionary 🍫🍫🍫

• Oreo Ice Cream Sandwich 🍪: 100kcal
• Biscoff ☕: Lotus, 2 cookies - 70 cal
• Aero dark and milk mousse 🍫: 55 gram - 81 cal

1,540 calories 🔥🔥

118g protein 🔥🔥

Have This Insane Amount Of Food For Just 1,600 CALORIES 🔥🔥🔥🔥🔥🔥🍳 Breakfast (265 kcal)• Eggs: 3 eggs 🥚 — 180 kcal• Hash Br...
04/03/2026

Have This Insane Amount Of Food For Just 1,600 CALORIES 🔥🔥🔥🔥🔥🔥

🍳 Breakfast (265 kcal)

• Eggs: 3 eggs 🥚 — 180 kcal
• Hash Brown Fries: 🍟 — 85 kcal

🥗 Lunch (268 kcal)

• Sub Mini: 2 M&S units 🥖 — 146 kcal
• Meatballs: 1/3 pack of M&S 3% fat meatballs 🧆 — 87 kcal
• Pizza Sauce: 30g Tomato & Herb 🍅 — 20 kcal
• Salad Mix: 1.5 cups of fresh greens 🥬 — 15 kcal

🍝 Dinner (246 kcal)

• Chicken Breast: 80g cooked 🍗 — 132 kcal
• Streaky Bacon: 2 🥓 — 95 kcal
• Béchamel Sauce: 🥣 — 32 kcal
• Courgette: 100g 🥒 — 17 kcal

🍫 Snacks & Treats (860 kcal)

Yogurt plate 💪🏽💪🏽

• Yogurt & Granola: 185g M&S Vanilla 🍦 — 200 kcal (I didn’t use all of the granola mix)
• Banana: 80g 🍌 — 67 kcal
• Peanut Butter: 0.28 tbsp 🥜 — 29 kcal

Chicken Stir Fry 🥗

• Chicken: 100 cooked 💪 — 165 kcal
• Stir Fry: 1 cup of veggies 🥢 — 40 kcal

Chocolate fix 🍫

• Maltesers Ice Cream Bar 🍦🍫 — 124kcal
• Kvarg Raspberry 🍮 — 83
Popcorn 30 calories

Protein 💪🏽💪🏽

1,680 calories 🔥🔥

172g protein 💪🏽💪🏽

EASY MEAL IDEA 🔥🔥🔥🔥🔥🔥🔥Crispy Chorizo & Egg Fried Rice 👨‍🍳👨‍🍳• 🍚 Egg Fried Rice 1/2 Pack — 172 kcal• 🥚 1 Egg — 60 kcal• 🍕...
04/03/2026

EASY MEAL IDEA 🔥🔥🔥🔥🔥🔥🔥

Crispy Chorizo & Egg Fried Rice 👨‍🍳👨‍🍳

• 🍚 Egg Fried Rice 1/2 Pack — 172 kcal
• 🥚 1 Egg — 60 kcal
• 🍕 Chorizo Diced ( 20g) — 70 kcal

Steps 👇🏽👇🏽

1- Heat the rice 💪🏽💪🏽

2- Fry the egg & chorizo 🔥🔥

& that’s a job done 💪🏽💪🏽

300 calories 💪🏽💪🏽💪🏽

420 Calorie Chippy Dinner 🤤🤤🤤🤤If you got this from an actual chippy it would be 1800 calories easy 😳😳Save 1400+ with thi...
04/03/2026

420 Calorie Chippy Dinner 🤤🤤🤤🤤

If you got this from an actual chippy it would be 1800 calories easy 😳😳

Save 1400+ with this version 💪🏽💪🏽💪🏽

Shopping list 👇🏽👇🏽

1- Potatoes or pre cut chips 🍟

2- M&S 3% fat sausages 🔥

3- Eggs 🍳

4- Beans 🫘

Ingredient Amounts 👇🏽

1- 200g potatoes 🥔

2- 2x sausages 🔥

3- 1x small eggs 🍳

4- 40g beans 🫘

Steps 👇🏽👇🏽

1- Air fry the chips & sausages.

2- Fry the egg & heat up the beans

420 calories 🔥🔥

39g protein 💪🏽💪🏽

CALORIE DEFICIT APPROVED 🔥🔥🔥🔥270 calories 🔥🔥37g protein 💪🏽💪🏽Minimal prep time ✅ ✅Chicken Katsu Curry, Kale & C Rice 🔥Wha...
04/03/2026

CALORIE DEFICIT APPROVED 🔥🔥🔥🔥

270 calories 🔥🔥

37g protein 💪🏽💪🏽

Minimal prep time ✅ ✅

Chicken Katsu Curry, Kale & C Rice 🔥

What you’ll need 👇🏽👇🏽

• 🍗 Chicken Breast (Cooked, 100g) — 165 kcal
• 🥦 Cauliflower (100g) — 34 kcal
• 🥬 Kale (, 0.2 cup) — 10 kcal
• 🍶 Katsu Sauce (, 3 tbsp) — 60 kcal

Steps 👇🏽👇🏽👇🏽

1- Heat the chicken & mix in with the sauce.

2- Heat the rice.

3- & then plate it up with some kale 💪🏽💪🏽

M&S HONEYCOMB & CADBURY’S CRUNCHIE MASH UP 🍫🍫🍫🍫🍫🍫🍫🍫Honeycomb & Chocolate High Protein Pots 🔥🔥🔥🔥🔥🔥& you only need 2x ingr...
04/03/2026

M&S HONEYCOMB & CADBURY’S CRUNCHIE MASH UP 🍫🍫🍫🍫🍫🍫🍫🍫

Honeycomb & Chocolate High Protein Pots 🔥🔥🔥🔥🔥🔥

& you only need 2x ingredients 💪🏽💪🏽

-1x M&S Honeycomb Protein Pot 👨‍🍳

- 1x Cadburys Crunchie 🍫

Steps 👇🏽👇🏽

1- Distribute the yogurt between the 2 pots.

2- Smash up crunchie & add half to each.

Per pot 👇🏽👇🏽

145 calories 💪🏽💪🏽

11g protein

Eggs, Avo & Turkey Bacon 🥓 🍳🥑Vrs Eggs, Avo & Streaky Bacon 🥓 🍳🥑 Let’s check the calories 👇🏽👇🏽The turkey bacon option has...
04/03/2026

Eggs, Avo & Turkey Bacon 🥓 🍳🥑

Vrs

Eggs, Avo & Streaky Bacon 🥓 🍳🥑

Let’s check the calories 👇🏽👇🏽

The turkey bacon option has 246 calories 🔥

While the streaky bacon version has 286 🔥

Protein 👇🏽👇🏽👇🏽

The turkey bacon option has 4 more grams of protein than the streaky bacon.

Processing 👇🏽👇🏽👇🏽

Both are ultra processed so none are better than the other.

In a nut shell 👇🏽👇🏽👇🏽

The turkey bacon option has less calories & more protein but it’s nothing major in this quantity 💪🏽💪🏽

What would you choose??

CALORIE DEFICIT APPROVED BREAKFAST BAP 🔥🔥🔥🔥🔥🔥🔥Egg, Turkey Bacon & Crispy Sweet Potato 😍😍😍😍😍😍😍Ingredients 👇🏽👇🏽 (as shown ...
04/03/2026

CALORIE DEFICIT APPROVED BREAKFAST BAP 🔥🔥🔥🔥🔥🔥🔥

Egg, Turkey Bacon & Crispy Sweet Potato 😍😍😍😍😍😍😍

Ingredients 👇🏽👇🏽 (as shown in the photos)

1x M&S High Protein Bun 🍔(195)

2x Turkey Bacon Slices 🥓 (56)

1x Small Egg 🍳 (60)

1x Sweet Potato Hash Brown 👨‍🍳 (80)

Steps 👇🏽👇🏽👇🏽

1- Air fry the hash brown & Turkey bacon.

2- Dry fry the egg.

3- Toast the bun

& then that’s you 💪🏽💪🏽💪🏽

390 calories 🔥🔥

32g protein 💪🏽💪🏽

This is exactly what I ate today for fat loss 💪🏽💪🏽💪🏽
03/03/2026

This is exactly what I ate today for fat loss 💪🏽💪🏽💪🏽

If I Had No Choice But To Consume 1,400 Calories Today This Is Exactly How I’d Do It 👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳☀️ Breakfast (212...
03/03/2026

If I Had No Choice But To Consume 1,400 Calories Today This Is Exactly How I’d Do It 👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳👨‍🍳

☀️ Breakfast (212 kcal)

High Protein Cooked Breakfast 🍳

• Turkey bacon, cooked: 🥓 x2 (48kcal)
• Eggs 🥚 2 egg (120 kcal)
• Baked beans: 🥫 30 g (31 kcal)
• Mushrooms: 🍄 10 gram (2 kcal)
• Spinach, raw, fresh: 🌿 (2 kcal)

🥙 Lunch (Total: 439 kcal)

Mexican Burrito 🌯

• High protein tortilla wrap (M&S): 🌯 1 wrap (170 kcal)
• Mexican Rice🍚 0.9 cup (112 kcal)
• Sauce, Southwest 🌶️ 1 tbsp (25 kcal)
• Rocket Salads: 🥬 (5kcal)
• Chicken Breast Cooked: 🍗 70 grams (116 kcal)

🥣 Dinner (Total: 176 kcal)

Chicken Black Bean & Asparagus 👨‍🍳

• Chicken Breast Cooked: 🍗 70 grams (116 kcal)
• Chilli Blackbean Sauce 🌶️ 40 gram (33 kcal)
• Asparagus: 🌱 1 cup (27 kcal)

🍫 Snacks (Total: 662 kcal)

Choc Oat Dessert 🍨

• Yoghurt chocolate kvarg: 🥄 2 pot (95 kcal)
• Oats: 🥣 20 g (76 kcal)
• Mixed berries: 🍓 0.5 cup (31 kcal)

Discretionary 🍬🍫🍭🍬🍫🍭

• Aero dark and milk mousse: 🍮 55 gram (81 kcal)
• Kinder Pingui: 🍰 1 slice (134 kcal)
• Squashies (Swizzles): 🍬 6 pieces (76 kcal)

Protein Dessert 💪🏽

• mousse (Myprotein): 🥛 200 gram (168 kcal)

1,478 calories 🔥🔥

123g protein

Address

Bangor

Website

https://www.facebook.com/RYANMERCERNUTRITION/subscribe/, https://rm-nutrition-personal-training.

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