Ryan Mercer - RM Nutrition

Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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Old me would have demolished this even though I feel like I’ve had enough 😳😳Like don’t get me wrong I could easily polis...
05/09/2026

Old me would have demolished this even though I feel like I’ve had enough 😳😳

Like don’t get me wrong I could easily polish this off but I don’t want to go from feeling a little full to over the edge where I feel like I’ve eaten too much.

What would you do?

Get rid of it?

Or smash it? 🤪

M&S CORONATION CHICKEN NOODLES 🤩🤩🤩🤩🤩🤩🤩CALORIE DEFICIT APPROVED 🔥🔥🔥This was absolutely PHENOMENAL 😍😍Ingredients 👇🏻👇🏻1/3 L...
05/09/2026

M&S CORONATION CHICKEN NOODLES 🤩🤩🤩🤩🤩🤩🤩

CALORIE DEFICIT APPROVED 🔥🔥🔥

This was absolutely PHENOMENAL 😍😍

Ingredients 👇🏻👇🏻

1/3 Lentil Noodles Pack 🍜 170
1/3 Coronation Chicken 🍗 130

Steps 👇🏻👇🏻

1- Air fry the chicken 200c for 10 mins

2- Heat up the noodles

300 CALORIES 🔥🔥

30g PROTEIN 💪🏻💪🏻

LOW CALORIE AIR FRIED BBQ CHICKEN & BACON TACO PIZZA 🍕🍕🍕🍕🍕🍕🍕🍕313 CALORIES 🔥🔥28g PROTEIN 💪🏻💪🏻Ingredients 👇🏻👇🏻50g Cooked C...
05/09/2026

LOW CALORIE AIR FRIED BBQ CHICKEN & BACON TACO PIZZA 🍕🍕🍕🍕🍕🍕🍕🍕

313 CALORIES 🔥🔥

28g PROTEIN 💪🏻💪🏻

Ingredients 👇🏻👇🏻

50g Cooked Chicken Breast 🍗 82
1x Mini Tortilla 💪🏻 90
20g Mozzarella 🧀 66
30g BBQ Sauce 🤩 30
1x Streaky Bacon 🥓 45
Mushroom 🍄‍🟫

Steps 👇🏻👇🏻

1- Add the BBQ sauce to the tortilla.

2- Then add the cheese.

3- Next up is the toppings.

4- Air fry 170c for around 7 min.

Tip*

Goes great with some garlic & herb pizza sauce 🤩🤩🤩🤩🧀🧀

£2.66 CALORIE DEFICIT APPROVED PREP MEAL 🤩🤩🤩🤩🤩🤩🤩I grabbed a few of these on Tescos 3 for £8 deal 😍😍😍This was the…… Thai ...
05/09/2026

£2.66 CALORIE DEFICIT APPROVED PREP MEAL 🤩🤩🤩🤩🤩🤩🤩

I grabbed a few of these on Tescos 3 for £8 deal 😍😍😍

This was the……

Thai Green Chicken Curry & Rice 🇹🇭

• Calories: 🔥 370 kcal ⚡
• Protein: 💪 30g 🏆
• Fruit & Veg Portions: 🥦 2 of your 5 a day 🫛🌶️

Summary 👇🏻👇🏻👇🏻

It tasted pretty good 💪🏻😀

The protein was pretty decent 💪🏻💪🏻

Cals were low 🔥🔥

& the best bit is it was packed with veg 😍😍😍😍

I’m impressed at this price point 💪🏻💪🏻

THERE’S LESS THAN 400 CALORIES IN THE FULL PACK 🤩🤩🤩🤩🤩🤩🤩🤩🤩TESCOS CRINKLE CUT CHIPS 😍😍😍388 calories 🔥🔥🔥🔥£1.15 cost 🔥🔥🔥🔥The...
05/09/2026

THERE’S LESS THAN 400 CALORIES IN THE FULL PACK 🤩🤩🤩🤩🤩🤩🤩🤩🤩

TESCOS CRINKLE CUT CHIPS 😍😍😍

388 calories 🔥🔥🔥🔥

£1.15 cost 🔥🔥🔥🔥

These were so good & saves so much hassle 💪🏻😀

Another great easy option to add to your menus 😜

M&S CORONATION CHICKEN FLATTIES 🤩🤩🤩🤩🤩🤩🤩🤩These are my favourite of the bunch 🤤🤤🤤🤤396 calories per pack 🔥68g protein 💪🏻3 f...
05/09/2026

M&S CORONATION CHICKEN FLATTIES 🤩🤩🤩🤩🤩🤩🤩🤩

These are my favourite of the bunch 🤤🤤🤤🤤

396 calories per pack 🔥

68g protein 💪🏻

3 for £12 deal 💰

10 mins in the air fryer 😍

These ones are honestly so good 💪🏻😀

Great for ……

Salads 🥗

Wraps 🥙

Burgers 🍔

Tacos 🌮

Protein boxes 📦

M&S DUBAI CHOCOLATE PROTEIN PLATE 🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫Only 265 CALORIES 🤩🤩🤩🤩& 23g PROTEIN 💪🏻💪🏻💪🏻💪🏻This was EXQUISITE 😍😍😍😍😍Ingredie...
05/09/2026

M&S DUBAI CHOCOLATE PROTEIN PLATE 🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫

Only 265 CALORIES 🤩🤩🤩🤩

& 23g PROTEIN 💪🏻💪🏻💪🏻💪🏻

This was EXQUISITE 😍😍😍😍😍

Ingredients 👇🏻👇🏻

1x Protein Yogurt 🍦 140
15g Chocolate Pistachio 🍫 50
7g Pistachio Creme 🍭 40
100g Strawberries 🍓 30
Shredded Wheat 🌾 5

Tip 👇🏻👇🏻

I heated up the sauce & pistachio creme 😜

TESCOS HIGH PROTEIN READY MEALS 🔥🔥🔥🔥🔥🔥🔥3 for £8 💪🏻💪🏻💪🏻💪🏻These aren’t bad at all! All of the meals have a sufficient prot...
05/09/2026

TESCOS HIGH PROTEIN READY MEALS 🔥🔥🔥🔥🔥🔥🔥

3 for £8 💪🏻💪🏻💪🏻💪🏻

These aren’t bad at all!

All of the meals have a sufficient protein amount & 2 portions of fruit & veg per meal.

Can’t be bad to that with the price point 💪🏻😀

🌯🍗 Chicken Shawarma 🔥

• Calories: 🔥 474 kcal ⚡
• Protein: 💪 34g 🏆
• Fruit & Veg Portions: 🥗 2 of your 5 a day 🌱🍅

🍝🧀🍅 Chicken, Tomato & Mozzarella Pasta 🇮🇹

• Calories: 🔥 468 kcal ⚡
• Protein: 💪 30g 🏆
• Fruit & Veg Portions: 🌿 2 of your 5 a day 🥦🫑

🌶️🥩🍚 Chilli Beef & Rice 🇲🇽

• Calories: 🔥 468 kcal ⚡
• Protein: 💪 30g 🏆
• Fruit & Veg Portions: 🫘 2 of your 5 a day 🌽🌶️

🍛🔥 Jerk Chicken & Rice 🇯🇲

• Calories: 🔥 450 kcal ⚡
• Protein: 💪 30g 🏆
• Fruit & Veg Portions: 🍠 2 of your 5 a day 🫘🌿

🥥🍛🌱 Thai Green Chicken Curry & Rice 🇹🇭

• Calories: 🔥 370 kcal ⚡
• Protein: 💪 30g 🏆
• Fruit & Veg Portions: 🥦 2 of your 5 a day 🫛🌶️

I got some meals to review so I’ll keep you’s posted 💪🏻💪🏻💪🏻💪🏻

M&S CRISPY POTATO, EGG & BACON HOLLANDAISE BREAKFAST WRAP 🔥🔥🔥🔥🔥🔥🔥🔥This was NEXT LEVEL 🤩🤩🤩🤩& less cals than a supermarket...
05/09/2026

M&S CRISPY POTATO, EGG & BACON HOLLANDAISE BREAKFAST WRAP 🔥🔥🔥🔥🔥🔥🔥🔥

This was NEXT LEVEL 🤩🤩🤩🤩

& less cals than a supermarket wrap 😍😍😍

Ingredients 👇🏻👇🏻

1x High Protein Tortilla 💪🏻 170
2x Small Eggs 🍳 120
1x Streaky Bacon 🥓 47
50g Crispy Potatoes 🥔 120
10g Hollandaise 🔥 32

Steps 👇🏻👇🏻

1- Air fry the crispy potatoes & bacon (200c for 6-8 mins)

2- Scramble the eggs in the micro.

3- Load the wrap & add sauce.

4- Crisp in the air fryer 190c for 4 mins.

489 calories 🔥🔥

28g protein 💪🏻💪🏻

NEW M&S CHOCOLATE PISTACHIO BOMB 🍫🍫🍫🍫🍫🍫🍫🍫I’m sold 🤩🤩🤩Where do I sign up??? One of the things I think M&S do best is choc...
05/09/2026

NEW M&S CHOCOLATE PISTACHIO BOMB 🍫🍫🍫🍫🍫🍫🍫🍫

I’m sold 🤩🤩🤩

Where do I sign up???

One of the things I think M&S do best is choc pistachio 😍😍😍😍😍

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