Ryan Mercer - RM Nutrition

Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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M&S BEEF CHILLI & RED CHEDDAR SLOPPY JO 🤩🤩🤩🤩LOW CALORIE ⬇️⬇️⬇️This was EPIC 🔥🔥🔥🔥Ingredients 👇🏻👇🏻1x Reduced Size Bun 🍔 13...
13/09/2026

M&S BEEF CHILLI & RED CHEDDAR SLOPPY JO 🤩🤩🤩🤩

LOW CALORIE ⬇️⬇️⬇️

This was EPIC 🔥🔥🔥🔥

Ingredients 👇🏻👇🏻

1x Reduced Size Bun 🍔 130
1/2 Chilli Tin 🤩 240
15g Red Cheddar 🧀 60
Rocket 🥗

Steps 👇🏻👇🏻

1- Add the cheese & chilli to a bowl & micro for 60-90 seconds.

2- I cut the middle out of the bun to save a few calories.

3- Load the bun & enjoy 💪🏻😀

430 CALORIES 🔥🔥

25g PROTEIN 💪🏻💪🏻

M&S CALORIE DEFICIT APPROVED MEAL PREP🔥🔥🔥🔥🔥🔥🔥🔥Only 430 CALORIES 💪🏻💪🏻💪🏻💪🏻& 34g PROTEIN 💪🏻💪🏻Tandoori Chicken, Lentil Noodl...
13/09/2026

M&S CALORIE DEFICIT APPROVED MEAL PREP🔥🔥🔥🔥🔥🔥🔥🔥

Only 430 CALORIES 💪🏻💪🏻💪🏻💪🏻

& 34g PROTEIN 💪🏻💪🏻

Tandoori Chicken, Lentil Noodles & Curry Sauce 🤩🤩🤩🤩

Ingredients 👇🏻👇🏻 (per box)

1x Chicken Thigh 🍗 (230)
1/3 Pack Lentil Noodles 🍜 170
30g Curry Sauce 🤩 30

Steps 👇🏻👇🏻

This is such an easy one 👇🏻👇🏻

1- Air fry the chicken & then box it all up.

Tip* serve with a large side of veg or salad 🤩

RESTAURANT GRADE CRISPY SWEET POTATO FRIES 🤤🤤🤤🤤🤤🤤🤤Less Than 500 Calories Per Pack 🔥🔥🔥These are on power with eating out ...
13/09/2026

RESTAURANT GRADE CRISPY SWEET POTATO FRIES 🤤🤤🤤🤤🤤🤤🤤

Less Than 500 Calories Per Pack 🔥🔥🔥

These are on power with eating out 🤤🤤

This is going to be controversial but I actually feel like Sweet Potato Fries are better than White Potato 🥔 (let me know if you agree or disagree) lol.

480 cals per pack 🔥🔥

10 mins cook time 🕰️ 🕰️

£1.65 per pack (if bought in the 3 for 2 deal)

TESCO’ S £2.66 READY MEAL 🤩🤩🤩🤩🤩🤩🤩🤩🤩This is exactly what I’d be going for instead of a meal deal 👇🏻👇🏻👇🏻👇🏻This has 50% mor...
13/09/2026

TESCO’ S £2.66 READY MEAL 🤩🤩🤩🤩🤩🤩🤩🤩🤩

This is exactly what I’d be going for instead of a meal deal 👇🏻👇🏻👇🏻👇🏻

This has 50% more protein than a supermarket wrap or sandwich & costs 50% less.

Chilli Beef & Rice 🇲🇽

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

I actually really enjoyed this one 💪🏻😀

These are part of the 3 for £8 deal

GALAXY CARAMEL PROTEIN POTS 🍭🍭🍭🍭🍭🍭🍭🍭🍭M&S & GALAXY MASH UP 🤤🤤🤤🤤🤤Only 160 CALORIES 🍫🍫🍫🍫🍫🍫This was honestly NEXT LEVEL 🤤🤤🤤🤤...
13/09/2026

GALAXY CARAMEL PROTEIN POTS 🍭🍭🍭🍭🍭🍭🍭🍭🍭

M&S & GALAXY MASH UP 🤤🤤🤤🤤🤤

Only 160 CALORIES 🍫🍫🍫🍫🍫🍫

This was honestly NEXT LEVEL 🤤🤤🤤🤤🤤

Ingredients 👇🏻👇🏻 (per pot)

1/2 Ripple Bar 🍫 60
7g Caramel 🍭 30
100g Vanilla Pro Yogurt 🍦 70

160 cals 🔥🔥

11g PROTEIN 💪🏻💪🏻

THIS CALORIE SWAP WILL SAVE YOU A TONNE OF CALORIES!!!!! 🔥🔥🔥🔥🔥THE MARS BAR LITERALLY HAS 50% MORE CALORIES THAN THE ICE ...
13/09/2026

THIS CALORIE SWAP WILL SAVE YOU A TONNE OF CALORIES!!!!! 🔥🔥🔥🔥🔥

THE MARS BAR LITERALLY HAS 50% MORE CALORIES THAN THE ICE CREAM 😳😳😳😳😳😳

MAKE THE SWAP & SAVE 66 CALORIES 💪🏻😀

For reference 👇🏻👇🏻

Mars Bar 🍫 - 198 kcal

Mars Ice Cream 🍦 - 132 kcal

M&S PERFECT POACHED EGGS, WAFFLE FRIES & BEANS 🤩🤩🤩🤩🤩🤩🤩🤩CALORIE DEFICIT APPROVED BREAKFAST 🔥🔥UNDER 400 CALORIES 🔥🔥🔥🔥🔥25g ...
13/09/2026

M&S PERFECT POACHED EGGS, WAFFLE FRIES & BEANS 🤩🤩🤩🤩🤩🤩🤩🤩

CALORIE DEFICIT APPROVED BREAKFAST 🔥🔥

UNDER 400 CALORIES 🔥🔥🔥🔥🔥

25g PROTEIN 💪🏻💪🏻💪🏻💪🏻💪🏻

Ingredients 👇🏻👇🏻

3x Small Eggs 🍳 180
1/4 Waffle Fries 🍟 130
100g Baked Beans 🫘 83

Steps 👇🏻👇🏻

1- Air fry the waffle fries 200c for 10 mins.

2- I poached the eggs in the micro.

3- Heat up the beans & serve.

393 CALORIES 🔥🔥🔥🔥🔥

THE VIRAL M&S HASH BROWN FRIES 🔥🔥🔥🔥🔥🔥🔥670 cals per pack 💪🏻42 calories per piece 💪🏻🤩£3.50 total cost 💲 Find them in the f...
13/09/2026

THE VIRAL M&S HASH BROWN FRIES 🔥🔥🔥🔥🔥🔥🔥

670 cals per pack 💪🏻

42 calories per piece 💪🏻🤩

£3.50 total cost 💲

Find them in the fridge section not the freezer 🥶

These go great with….

Breakfast 💪🏻😀

Fakeaways 🤩🤩

& Main Meals 😍😍

M&S CHICKEN TIKKA KEBAB ON CHIP WITH GARLIC SAUCE 🤩🤩🤩🤩🤩🤩LOW CALORIE/HIGH PROTEIN MEAL 😍😍😍Save 1,000+ CALORIES with this ...
12/09/2026

M&S CHICKEN TIKKA KEBAB ON CHIP WITH GARLIC SAUCE 🤩🤩🤩🤩🤩🤩

LOW CALORIE/HIGH PROTEIN MEAL 😍😍😍

Save 1,000+ CALORIES with this version compared with a takeaway 🔥🔥🔥

Ingredients 👇🏻👇🏻

300g Potato 🥔 249
1/5 Tandoori Chicken Pack 🍗 230
100g Lettuce 🥬 30
15g Garlic Sauce 🤩 45
Red Onion 🧅

Steps 👇🏻👇🏻👇🏻

1- Air fry the chips 200c for 20 mins.

2- The chicken goes in at 200c for 15 mins.

3- Add the salad to the top of the fries.

4- Then add the chicken & sauce.

554 CALORIES 🔥🔥

38g PROTEIN 💪🏻💪🏻💪🏻

M&S CHICKEN TENDERS & FRIES 🤩🤩🤩🤩🤩🤩🤩🤩Such a great weekend option 🔥🔥🔥When split in 2 👇🏻👇🏻 (per portion) 513 CALORIES 🔥🔥31g...
12/09/2026

M&S CHICKEN TENDERS & FRIES 🤩🤩🤩🤩🤩🤩🤩🤩

Such a great weekend option 🔥🔥🔥

When split in 2 👇🏻👇🏻 (per portion)

513 CALORIES 🔥🔥

31g PROTEIN 💪🏻💪🏻

Or split into 3 👇🏻👇🏻

342 CALORIES 🔥🔥

21g PROTEIN 💪🏻💪🏻

Ingredients 👇🏻👇🏻

1x Frites Pack 🍟 390
1x Classic Chicken Tenders Pack 🍗 636

How I Cooked It 👇🏻👇🏻

Air fried at 200c for 10-12 mins.

Total Cost 👇🏻👇🏻

£7.50 🔥🔥🔥🔥🔥🔥

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Bangor

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