Ryan Mercer - RM Nutrition

Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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250 CALORIE PROTEIN PANCAKE STACK 🔥🔥🔥🔥🔥🔥🔥🔥🔥& you’ll only need 3x ingredients 👇🏽👇🏽👇🏽👇🏽Pancake Ingredients 👇🏽👇🏽 1x Small E...
14/06/2026

250 CALORIE PROTEIN PANCAKE STACK 🔥🔥🔥🔥🔥🔥🔥🔥🔥

& you’ll only need 3x ingredients 👇🏽👇🏽👇🏽👇🏽

Pancake Ingredients 👇🏽👇🏽

1x Small Egg 🍳 60
1x Medium Banana 🍌 80
30g Whey Protein 💪🏽 110

Cooking Steps 👇🏽👇🏽

1- Blend all the ingredients together.

2- Cook on medium heat & use 1kcal spray oil.

Pancakes Total Cals & Protein 👇🏽👇🏽

250 kcal 🔥🔥

28g protein 💪🏽💪🏽

The toppings 👇🏽👇🏽👇🏽(use whatever you’d like)

1x Small Banana 🍌 67
15g Peanut Butter 🧈 85
15g Dark Choc Chips 🍫 85

The calories & protein for the version shown in the photo 👇🏽👇🏽👇🏽

487 CALORIES 🔥🔥

33g PROTEIN 💪🏽💪🏽

This is a pretty impressive portion size for 480 calories 🔥🔥🔥🔥🔥🔥🔥You could easily get 2-3 meals out of this. This was p...
14/06/2026

This is a pretty impressive portion size for 480 calories 🔥🔥🔥🔥🔥🔥🔥

You could easily get 2-3 meals out of this.

This was part of a 3 for 2 offer in Tescos 💪🏽💪🏽 so it’s works out between 44-66p per portion which isn’t bad at all 💪🏽😃

325 CALORIE BBQ CHICKEN TORTILLA PIZZA 🔥🔥🔥🔥🔥🔥🔥🔥🔥You can literally save yourself 1,000+ calories by making your pizza thi...
13/06/2026

325 CALORIE BBQ CHICKEN TORTILLA PIZZA 🔥🔥🔥🔥🔥🔥🔥🔥🔥

You can literally save yourself 1,000+ calories by making your pizza this way 🤩🤩🤩🤩🤩🤩

Ingredients 👇🏽👇🏽👇🏽

1x M&S High Protein Wrap 🍕 170
30g Reduced Fat Mozzarella 🧀 50
50g Cooked Chicken Breast 🍗 82
20g BBQ Sauce 👨‍🍳 20
Peppers 🫑

Steps 👇🏽👇🏽

1- Add the bbq sauce to the pizza base.

2- Next up is the mozzarella.

3- & then finally add the toppings.

4- Oven bake 200c 12-14 mins.

325 CALORIES 🔥🔥

32g PROTEIN 💪🏽💪🏽

13/06/2026

Making 1,000 CALORIES look like 4,000 CALORIES 😍😍😍😍😍

M&S-FIL-A Crispy Chicken Wrap 😍😍😍😍😍😍🤩🤩🤩Under 350 calories!!!!!!!This thing was absolutely insane!!!!!! 🔥🔥🔥🔥🔥🔥🔥🔥What you’...
13/06/2026

M&S-FIL-A Crispy Chicken Wrap 😍😍😍😍😍😍🤩🤩🤩

Under 350 calories!!!!!!!

This thing was absolutely insane!!!!!! 🔥🔥🔥🔥🔥🔥🔥🔥

What you’ll need 👇🏽👇🏽

1x Southern Fried Chicken Tender 🍗 127
1x M&S High Protein Wrap 🥖 170
10g Chick Ol-A Sauce 👨‍🍳 52
Lettuce 🥬

Steps 👇🏽👇🏽

1- Air fry the chicken 🍗

2- & then wrap it up 💪🏽💪🏽

349 cals 🔥🔥🔥

20g protein 💪🏽💪🏽💪🏽

WISPA GOLD PROTEIN POT 🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫M&S & CADBURYS MASH UP 🍭🍭🍭This was absolutely EPIC!!!!! 🤩🤩🤩🤩🤩1- Chop & add a medium ba...
13/06/2026

WISPA GOLD PROTEIN POT 🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫🍫

M&S & CADBURYS MASH UP 🍭🍭🍭

This was absolutely EPIC!!!!! 🤩🤩🤩🤩🤩

1- Chop & add a medium banana to a pot.

2- Next up add 200g of vanilla protein yogurt.

3- Chop half a Wispa Gold up & add.

4- Top with 10g Belgian Chocolate Sauce & Sprinkles.

360 CALORIES 🔥🔥

24g PROTEIN 💪🏽💪🏽

M&S PIZZA POCKET 485 CALORIES & 20g PROTEIN 😳😳😳😳😳😳😳My version using M&S Ingredients 👇🏽👇🏽👇🏽362 CALORIES 🔥🔥21g PROTEIN 💪🏽💪...
13/06/2026

M&S PIZZA POCKET 485 CALORIES & 20g PROTEIN 😳😳😳😳😳😳😳

My version using M&S Ingredients 👇🏽👇🏽👇🏽

362 CALORIES 🔥🔥

21g PROTEIN 💪🏽💪🏽

Ingredients 👇🏽👇🏽

60g Light Mozzarella 🧀 98
Roti Bread 🫓 214
1/8 Tub Bolognese Sauce 🍅 50

Steps 👇🏽👇🏽

1- Add the sauce & mozzarella to the middle of the roti.

2- Fold & air fry 170c for around 8 mins 💪🏽💪🏽💪🏽

MCDONALDS MEDIUM FRIES 🍟 337 CALORIES VRS 500g POTATOES 🥔 410 CALORIES This is shocking!!!!!!!!!!! 😮 Do you know what Mc...
13/06/2026

MCDONALDS MEDIUM FRIES 🍟 337 CALORIES

VRS

500g POTATOES 🥔 410 CALORIES

This is shocking!!!!!!!!!!! 😮

Do you know what McD’s medium fries weigh???

114 grams! It’s absolutely crazy when you look at it this way!!

Per 100g McDonald’s Fries have 260% more calories than 100% potato 🥔

Bit shocking when you see it this way right??

THE GREATEST BREAKFAST OF ALL TIME 🤩🤩🤩🤩🤩🤩🤩I’ve never seen a hash brown this big before 😍😍😍Plate Sized Hash Brown with St...
13/06/2026

THE GREATEST BREAKFAST OF ALL TIME 🤩🤩🤩🤩🤩🤩🤩

I’ve never seen a hash brown this big before 😍😍😍

Plate Sized Hash Brown with Streaky Bacon, Perfect Scrambled Eggs & Avo 🔥🔥🔥🔥🔥

This was the dream 😍😍😍😍

Ingredients 👇🏽👇🏽

1x Plate Sized Hash Brown 🍟 364
2x Streaky Bacon Slices 🥓 95
2x Small Eggs 🍳 120
1/3 Small Avocado 🥑 50

Steps 👇🏽👇🏽

1- I air fried the hash brown 200c for 15 mins (just about got it in)

2- Pan fried the bacon.

3- Scrambled the eggs in the microwave.

4- & then pieced it all together.

630 CALORIES 🔥🔥

25g PROTEIN 💪🏽💪🏽

EGGS, BACON & AVO UNDER 350 CALORIES 🔥🔥🔥🔥🔥🔥🔥🔥🔥Avocado has got a bit of a bad rep as it’s supposedly “really high in calo...
13/06/2026

EGGS, BACON & AVO UNDER 350 CALORIES 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Avocado has got a bit of a bad rep as it’s supposedly “really high in calories”

In reality there’s only 160g per 100g 💪🏽💪🏽

Ingredients 👇🏽👇🏽👇🏽

3x Small Eggs 🍳 180
1/2 Small Avocado 🥑 70
2x Streaky Bacon Slices 🥓 95

Total Meal Cals - 345 🔥🔥

Total Protein- 27g 💪🏽💪🏽

This is a solid option if your goal is fat loss 💪🏽💪🏽💪🏽💪🏽

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