Ryan Mercer - RM Nutrition

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Ryan Mercer - RM Nutrition MNU Registered Nutritionist
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M&S KOREAN BBQ CHICKEN, NOODLES & RICE 🤩🤩🤩🤩🤩🤩🤩🤩🤩UNDER 500 CALORIES 🔥🔥🔥🔥This is the perfect FAKEWAWAY OPTION WITH NO COOK...
23/10/2026

M&S KOREAN BBQ CHICKEN, NOODLES & RICE 🤩🤩🤩🤩🤩🤩🤩🤩🤩

UNDER 500 CALORIES 🔥🔥🔥🔥

This is the perfect FAKEWAWAY OPTION WITH NO COOKING REQUIRED!!!!! 🤩🤩🤩🤩

Ingredients 👇🏻👇🏻

1/2 Korean Chicken Pack 🍗 275
1/3 Lentil Noodles 🍝 170
150g Cauliflower Rice 🍚 51

Steps 👇🏻👇🏻👇🏻

1- Heat everything in the micro & you’re good to go 💪🏻💪🏻

27g PROTEIN 💪🏻😀

M&S CRISPY CHICKEN MAC & CHEESE 🤩🤩🤩🤩🤩🤩🤩Only 560 CALORIES!!!!!!! 🍾🍾🍾& 34g PROTEIN 💪🏻😀This was seriously good 🔥🔥🔥🔥I’m lovi...
23/10/2026

M&S CRISPY CHICKEN MAC & CHEESE 🤩🤩🤩🤩🤩🤩🤩

Only 560 CALORIES!!!!!!! 🍾🍾🍾

& 34g PROTEIN 💪🏻😀

This was seriously good 🔥🔥🔥🔥

I’m loving these new M&S Meals For One 🔥🔥🔥🔥

Pair one with a nice protein source & you’ve got yourself a cracking meal 💪🏻😀

Ingredients 👇🏻👇🏻

1x Mac & Cheese 🧀 328
1x Chicken Steak 🍗 233

Steps 👇🏻👇🏻

1- Oven bake the Mac & Cheese 200c for 15 mins

2- Air fry the chicken 200c for 12-15 mins.

This one was honestly fantastic & pretty great on the calorie & protein front 💪🏻😀

M&S HIGH PROTEIN MEATBALL MARINARA 🥪🥪🥪🥪🥪🥪🥪🥪🥪🥪Only 340 calories 🔥🔥🔥🔥🔥& 34g PROTEIN 💪🏻💪🏻💪🏻💪🏻💪🏻Ingredients 👇🏻👇🏻👇🏻120g 3% Le...
23/10/2026

M&S HIGH PROTEIN MEATBALL MARINARA 🥪🥪🥪🥪🥪🥪🥪🥪🥪🥪

Only 340 calories 🔥🔥🔥🔥🔥

& 34g PROTEIN 💪🏻💪🏻💪🏻💪🏻💪🏻

Ingredients 👇🏻👇🏻👇🏻

120g 3% Lean Mince 🥩 150
1x Reduced Size Bun 🍞 120
15g Mozzarella 🧀 50
Tomato Sauce 🥫 20

Steps 👇🏻👇🏻👇🏻👇🏻

1- Roll up the balls & salt + pepper.

2- Air fry 200c for 10 mins.

3- Cut the bun into 3 & discard the middle.

4- Add the cheese to one half of the bun.

5- Air fry the top & bottom of the bun 170c for 3-5 mins.

6- Load the meatballs & enjoy

This one was NEXT LEVEL GOOD 🤩🤩🤩

M&S VALUE BUY 🤩🤩🤩🤩£1.25 per pack 💪🏻😀You might not have seen this before as it’s usually hidden on the bottom shelf 💪🏻😀20...
23/10/2026

M&S VALUE BUY 🤩🤩🤩🤩

£1.25 per pack 💪🏻😀

You might not have seen this before as it’s usually hidden on the bottom shelf 💪🏻😀

200 calories per half pack 🥔

Great for meal prep 💪🏻😀

12x M&S CHICKEN STEAKS FOR £12 🔥🔥🔥🔥🔥🔥🔥🔥🔥This is an INCREDIBLE DEAL 🤩🤩🤩🤩PER STEAK 👇🏻👇🏻👇🏻233 CALORIES 🔥29g PROTEIN 💪🏻12-15...
23/10/2026

12x M&S CHICKEN STEAKS FOR £12 🔥🔥🔥🔥🔥🔥🔥🔥🔥

This is an INCREDIBLE DEAL 🤩🤩🤩🤩

PER STEAK 👇🏻👇🏻👇🏻

233 CALORIES 🔥

29g PROTEIN 💪🏻

12-15 MINS IN THE AIR FRYER 🤩

PART OF THE 3 FOR £12 DEAL 💴

They’re soooooo good 🤩🤩🤩🤩

PEPPERONI CRUMB EGGS 🤩🤩🤩🤩Only 230 CALORIES 🔥🔥🔥🔥& 20g PROTEIN 💪🏻💪🏻💪🏻💪🏻This was……. NEXT LEVEL EPIC 😍😍😍Scramble up 3x small...
23/10/2026

PEPPERONI CRUMB EGGS 🤩🤩🤩🤩

Only 230 CALORIES 🔥🔥🔥🔥

& 20g PROTEIN 💪🏻💪🏻💪🏻💪🏻

This was……. NEXT LEVEL EPIC 😍😍😍

Scramble up 3x small eggs 🍳 180

Pan fry 10g of pepperoni crumb 🍕 47

& that’s it 💪🏻😀

HIGH PROTEIN SAUSAGE & EGG BREAKFAST MUFFINS 🤩🤩🤩🤩🤩🤩31g PROTEIN 🔥🔥🔥🔥 (per muffin)Ingredients 👇🏻👇🏻 (per piece)100g 5% Pork...
23/10/2026

HIGH PROTEIN SAUSAGE & EGG BREAKFAST MUFFINS 🤩🤩🤩🤩🤩🤩

31g PROTEIN 🔥🔥🔥🔥 (per muffin)

Ingredients 👇🏻👇🏻 (per piece)

100g 5% Pork Mince 🐖 129
1x Small Egg 🥚 60
1x Reduced Size Muffin 🍞 120
1x Reduced Slice Of Cheese 🧀 36

Steps 👇🏻👇🏻

1- Roll the mince into balls, flatten, salt & air fry 200c for 10 mins.

2- Pan fry the eggs I didn’t use oil.

3- I cut 1/3 of the muffin away to save a few cals.

4- Toast the muffin & piece it all together.

Per muffin 👇🏻👇🏻

345 calories 🔥🔥

31g protein 💪🏻💪🏻

AIR FRIED DIPPY EGGS & HASH BROWN FRIES 🤩🤩🤩🤩🤩🤩🤩Name me a better combo??? Only 360 CALORIES 🤩🤩🤩Ingredients 👇🏻👇🏻👇🏻70g Hash...
23/10/2026

AIR FRIED DIPPY EGGS & HASH BROWN FRIES 🤩🤩🤩🤩🤩🤩🤩

Name me a better combo???

Only 360 CALORIES 🤩🤩🤩

Ingredients 👇🏻👇🏻👇🏻

70g Hash Brown Fries 🍟 180
3x Small Eggs 🍳 180

Steps 👇🏻👇🏻

1- Air fry the fries 200c for 10-12 mins.

2- Air fry the eggs 160c for 8 mins.

EASY WORK 💪🏻😀

🛒⭐️ NEW M&S FESTIVE RANGE SOUPS 😍😍😍😍😍😍This is definitely a day for soup 🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶Turkey & Ham 🦃 147 calories per hal...
23/10/2026

🛒⭐️ NEW M&S FESTIVE RANGE SOUPS 😍😍😍😍😍😍

This is definitely a day for soup 🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶

Turkey & Ham 🦃

147 calories per half pot 🔥

Honey Roast Parsnip 🌲

147 calories per half pot 🔥

M&S DOUBLE CHOCOLATE COOKIE DOUGH POT 🤩🤩🤩🤩🤩🤩🤩I’m very unhappy 👇🏻👇🏻👇🏻👇🏻I feel like this is going to be my new addiction 🤪...
22/10/2026

M&S DOUBLE CHOCOLATE COOKIE DOUGH POT 🤩🤩🤩🤩🤩🤩🤩

I’m very unhappy 👇🏻👇🏻👇🏻👇🏻

I feel like this is going to be my new addiction 🤪🤪🤪🤪

The only problem is it’s 467 calories per pot😳😳😳😳

This was too good 🍫🍫🍫🍫

11/10 💪🏻💪🏻💪🏻

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