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Ryan Mercer - RM Nutrition & Personal Training MNU Registered Nutritionist
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Calorie Deficit Tips
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Calorie Deficit Breakfast Idea πŸ’ͺπŸ½πŸ˜€You can have this full plate of food for just 224 calories πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽What you’ll need ...
02/10/2025

Calorie Deficit Breakfast Idea πŸ’ͺπŸ½πŸ˜€

You can have this full plate of food for just 224 calories πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽

What you’ll need πŸ‘‡πŸ½πŸ‘‡πŸ½

4x Egg Whites

1x Potato Waffle

1/5 Cup Baked Beans

Mushrooms

Steps πŸ‘‡πŸ½πŸ‘‡πŸ½

1- Scramble the egg whites

2- Toast or oven bake the waffle πŸ’ͺ🏽

3- Dry fry, salt & pepper the mushrooms.

4- Heat up your baked beans

5- enjoy

224 calories πŸ’ͺ🏽πŸ’ͺ🏽

17g protein πŸ”₯πŸ”₯

14 Day Mini Cut Fat Loss Phase - Day 2 The just of it is I want to drop the few lbs that I gained while travelling πŸ’ͺ🏽πŸ’ͺ🏽C...
01/10/2025

14 Day Mini Cut Fat Loss Phase - Day 2

The just of it is I want to drop the few lbs that I gained while travelling πŸ’ͺ🏽πŸ’ͺ🏽

Calories have been great with some bonus low days πŸ’ͺ🏽

Fruit & veg needs to be better πŸ₯’

My protein intake needs to improve 😳

I’m still a little unorganised from being away but I’m getting there πŸ’ͺ🏽πŸ’ͺ🏽

You Can Have All Of This Food (Including A 12’’ Pizza) For Only 1,650 Calories 😍😍😍😍Breakfast (224 Calories)Cooked Breakf...
01/10/2025

You Can Have All Of This Food (Including A 12’’ Pizza) For Only 1,650 Calories 😍😍😍😍

Breakfast (224 Calories)

Cooked Breakfast 😍😍

Egg white 4 large 69kcal
Potato Waffle 94kcal
Mushroom 0.5 cup 10kcal
Baked beans 0.20 cup 51kcal

Lunch (274 Calories)

Chinese Chicken Lettuce Boats

Chicken breast 130 g 214
Lettuce cup 20. 20
Tomato. 0.25 cup 9
Spicy Mayo 2 tsp(s) 31

Dinner (516 Calories)

12” Margherita Pizza πŸ•

Large Wrap 90g 266kcal
Mozzarella 120g 198kcal
Tomato Sauce100 g 52kcal

Snacks (631 Calories)

Item Quantity Calories
Jelly beans 20g 110
Strawberries 100 g 35
Banana 79
Choc caramel 80 g 72
Chicken Breast 100 g. 165
Express Rice 62.5 g 100
Rocket 1 cup 5
Broccoli 100 g 39
Gravy (Bisto) 100 ml. 26

01/10/2025

1,650 Calories Of Cake

& 1,650 Calories Of Food πŸ‘‡πŸ½πŸ‘‡πŸ½πŸ‘‡πŸ½

Breakfast (224 Calories)

* Egg white: 4 large (69 cal)
* Potato Waffle (Birdseye): 1 waffle (58g) (94 cal)
* Chanterelle Mushroom: 0.5 cup (10 cal)
* Baked beans: 0.19 cup (51 cal)

Lunch (274 Calories)

* Chicken breast: 130 g (214 cal)
* Lettuce (Spring mix lettuce): 2 cup (20 cal)
* Chopped tomatoes: 0.25 cup, chopped or sliced (9 cal)
* Spicy Mayo (Japanese): 2 tsp(s) (31 cal)

Snacks (631 Calories)

* Chicken Breast (cooked): 100 gram (165 cal)
* Whole Grain Express Rice (Uncle Bens): 62.5 g (100 cal)
* Rocket: 1 cup (5 cal)
* Broccoli: 100 g (39 cal)
* Gravy (Bisto): 50 milliliter (13 cal)
* Gravy (Bisto): 50 milliliter (13 cal)
* Jelly beans (Brach’s): 10 pieces (110 cal)
* Strawberries: 100 g (35 cal)
* Banana: 1 extra small (79 cal)
* Choc caramel (Muller): 80 g (72 cal)

Dinner (516 Calories)
* Burrito Wraps 90 gram (266 cal)
* Reduced Fat Mozzarella 120 gram (198 cal)
* Pasta Sauce: 100 g (52 cal)

12” Margherita Pizza For 500 Calories 😍😍😍😍What you’ll need 😍😍😍1x Very Large Tortilla Wrap 120g Reduced Fat Mozzarella To...
01/10/2025

12” Margherita Pizza For 500 Calories 😍😍😍😍

What you’ll need 😍😍😍

1x Very Large Tortilla Wrap

120g Reduced Fat Mozzarella

Tomato Sauce

Steps πŸ‘‡πŸ½πŸ‘‡πŸ½

1- Add sauce to the wrap

2- Add mozzarella

3- Oven bake 12-15 mins 200c

& enjoy 😍😍

510 calories πŸ’ͺ🏽πŸ’ͺ🏽

33g protein πŸ’ͺ🏽πŸ’ͺ🏽

Tortilla Wraps Ranging From 70-266 Calories πŸ’ͺ🏽1- Tescos Corn Tortillas (70 calories)2- Tescos Mini Tortilla Wraps (88 ca...
01/10/2025

Tortilla Wraps Ranging From 70-266 Calories πŸ’ͺ🏽

1- Tescos Corn Tortillas (70 calories)

2- Tescos Mini Tortilla Wraps (88 calories)

3- Mission Mini Wraps (97 calories)

4- Deli Carb Light (127 calories)

*Notice that β€œcarb light” is number 4 when it comes to calories”

5- Tescos Chargrilled Burrito Wraps (266 calories)

I had to buy these for a few recipes πŸ’ͺπŸ½πŸ˜€

When it comes to calories size matters 😜

This wrap from my local deli contains nearly 1,000 calories 😳😳😳I was able to create a similar version for just over 500 ...
01/10/2025

This wrap from my local deli contains nearly 1,000 calories 😳😳😳

I was able to create a similar version for just over 500 calories with 50 grams of protein πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽

The deli wrap was made with 2 large pork sausages which are extremely high in fat & deep fried. The sausages along would be 560-600 calories.

I used 4x Turkey sausages for the lower calorie wrap (172 calories for all 4)

The high calorie wrap had a thick cut slice of bacon again it was fried (200kcal estimation)

In the lower calorie version I used 2x medallions (70kcal)

The high calorie wrap had a fried egg (85kcal)

I used 2x small eggs & didn’t use any oil (124kcal)πŸ’ͺ🏽πŸ’ͺ🏽

Both wraps were 170kcal

That’s why the garage wrap was 1,000 calories

& my version was only 536 calories πŸ’ͺ🏽πŸ’ͺ🏽

Smart swaps save a tonne of calories 😜

Fat Loss Phase Day 1 πŸ™ŒπŸ™ŒπŸ™ŒIt wasn’t perfect……
30/09/2025

Fat Loss Phase Day 1 πŸ™ŒπŸ™ŒπŸ™Œ

It wasn’t perfect……

I’m A Millionaire On Paper πŸ’Έ1- When did this happen 😳 Β£6.35 for a packet of beef strips!!!!!2- I think I might have just...
30/09/2025

I’m A Millionaire On Paper πŸ’Έ

1- When did this happen 😳 £6.35 for a packet of beef strips!!!!!

2- I think I might have just achieved millionaire status because I’ve a freezer full of beef products.

Was about to buy these for one of my plans but no thanks πŸ™Œ

You Can Literally Have 5x Meals & Snacks For Just 1,400 Calories!!!! πŸ’ͺ🏽πŸ’ͺ🏽Its an insane amount of food 😍😍Breakfast (364 ...
30/09/2025

You Can Literally Have 5x Meals & Snacks For Just 1,400 Calories!!!! πŸ’ͺ🏽πŸ’ͺ🏽

Its an insane amount of food 😍😍

Breakfast (364 calories)

Protein Pancakes πŸ₯ž 36g Pro

* Banana: 90 g, 75 calories
* Strawberry (Tesco): 50 g, 15 calories
* Toffee Flavour Dessert Sauce 5 g, 21 calories
* Drinking chocolate, powder: 5 g, 19 calories
* Reese’s PB Whey Protein 30g 110 calories
* 2x Eggs 124 calories

* Lunch (292 calories)

Chicken & SP Fries πŸ•

* Chicken Breast: 80g cooked (132cal)
* Sweet Potato (150kcal)
* Salad (10kcal)

* Dinner (225 calories)

Spicy Mayo Chicken Salad πŸ₯—

* Chicken Breast: 100 g cooked (165 cal)
* Salad Mix: 10.5 c (30 cal)
* Spicy Mayo 30kcal

Meal 4 (292 cal)

* Chicken Breast: 80g cooked (132 cal)
* Broccoli (30 cal)
* Chinese Express Rice (100kcal)
* Blackbean Sauce (30kcal

* Snacks (434 calories)

Fruit πŸ‡

* Strawberries 200g (60kcal)

Cheeseburger πŸ”

* Beef Mince: 80 g (99 cal)
* Wholemeal Bap: 1 bap (96 cal)
* Reduced Fat Cheese Slice: 10.5 g (21 cal)
* Salad Mix: 1.5 c (10 cal)

Dessert 🧁

* Caramilk Mousse 70kcal

1,450 calories πŸ”₯πŸ”₯

30/09/2025

1,400 Calories Of Cake Vrs 1,400 Calories Of Food 🍫🍫🍫🍫🍫πŸ₯’

1,400 Calorie Slice Of Cake 🍰 Vrs 1,400 Calories Worth Of Food πŸ₯˜ The cake came in a tiny Tupperware type container πŸ™ŒIs s...
30/09/2025

1,400 Calorie Slice Of Cake 🍰

Vrs

1,400 Calories Worth Of Food πŸ₯˜

The cake came in a tiny Tupperware type container πŸ™Œ

Is say I would have needed 7 containers for the food.

High food volume VRs low πŸ’ͺ🏽πŸ’ͺ🏽

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