Ryan Mercer - RM Nutrition

This Fridays Low Calorie McDonald’s Order 🤩🤩🤩🤩🤩🤩🤩

Only 620 CALORIES 🔥🔥🔥🔥

Burger, Ice Cream & Salad 🤩🤩🤩

The order 👇🏻👇🏻

1x McCrispy 🍔 470
1x Mini Oreo McFlurry 🍦 130
1x Side Salad 🥗 17
Diet Coke 🥤

Not bad for 620 calories right??

I also think there’s like 26 grams of protein in the McCrispy 💪🏻💪🏻💪🏻

You Can Literally Have All Of This Food For Just 1,300 Calories 🍦✨🍗🥑🍕🥖🍫

Breakfast: (367 calories) 🍳🧇

Waffle Fries & Scrambled Eggs With Cheese 🍟🧀

• 3 eggs: 186 calories 🥚
• 0.5 slice of cheese: 43 calories 🧀
• 150g white potato: 138 calories 🥔

Lunch: (198 calories) 🥗😋

Beef Bolognese on Courgette 🥒🍝

• 100g beef mince (5% fat): 124 calories 🥩
• 1 medium courgette: 33 calories 🥒
• 0.25 cup pasta sauce: 30 calories 🍅
• 0.5 cup mushrooms: 11 calories 🍄

Dinner: (232 calories) 🍛🍜

Chicken Curry & Noodles 🍜✨

• 100g cooked chicken breast: 165 calories 🍗
• 0.2 cup curry sauce: 32 calories 🍛
• 300g konjac noodles: 12 calories 🥢
• 1 oz vegetable: 22 calories 🥦

Snacks: (248 calories) 🍓🍦
• 200g strawberries: 60 calories 🍓
• 1 Oreo Ice Cream Sandwich: 100 calories 🍪🍦
• 150g Kvargh Lindahl Raspberry: 83 calories 🥣💖

Meal 4: (301 calories) 🍗🍠

Chicken & SP Fries 🍟

• 80g cooked chicken breast: 132 calories 🍗
• 180g sweet potato: 154 calories 🍠
• 1.5 cups salad mix: 15 calories 🥗

1,341 kcal 🔥🔥

127g protein 💪🏽💪🏽🚀

M&S HIGH PROTEIN PEANUT BUTTER POTS 🍭🍭🍭🍭🍭🍭🍭

Using the VIRAL BIG DADDY BAR 🍫🍫🍫🍫

Only 210 calories per pot 🔥🔥

Less cals than a protein bar & wheyyyy more filling 💪🏻😀

Per Pot 👇🏻👇🏻

1/2 Big Daddy Bar 🍫 85
1/2 Vanilla Protein Pot 👨🏻‍🍳 70
7g Peanut Butter 🍭 25
100g Strawberries 🍓 30

210 cals 💪🏻💪🏻

13g protein 💪🏻💪🏻

M&S CHICKEN BIG MAC MINI SUBS 🔥🔥🔥🔥🔥🔥

Only 130 CALS PER SUB 🤩🤩🤩🤩🤩🤩🤩

HIGH PROTEIN ⬆️⬆️⬆️

Ingredients 👇🏻👇🏻 (per sub)

50g Lean Chicken Mince 🍗 60
1x Mini Sub (Reduced Size) 🥖 50
7g Burger Sauce 💪🏻 20
Rocket 🥗

Steps 👇🏻👇🏻

1- Roll the meat into sub shapes.

2- Season with BBQ

3- Air fry 200c for 10-12 mins.

4- Cut 1/3 out of the sub.

5- Piece together.

12g protein per sub 🔥🔥🔥

M&S HOMEMADE MEAL DEAL 🤩🤩🤩🤩🤩🤩🤩🤩🤩

For only 410 CALORIES 🤩🤩🤩🤩

That’s literally 1,000 cals less than some meal deals 🔥🔥🔥🔥🔥

Ingredients 👇🏻👇🏻

1x Tandoori Chicken Thigh 🍗 180
2x Bao Buns 👨🏻‍🍳 140
10g Reduced Fat Mayo 💪🏻 30
Rocket 🥗

Snack 👇🏻👇🏻

300g Plum Tomatoes 🍅 60

All you literally need to do is cook the chicken thighs 💪🏻😀

410 cals 🔥🔥

33g protein 💪🏻💪🏻

M&S CRISPY CHILLI CHICKEN SALAD 🔥🔥🔥🔥🔥🔥🔥

UNDER 280 CALORIES 🤩🤩🤩🤩

INGREDIENTS 👇🏻👇🏻👇🏻

1x Crispy Chicken Breast 🍗 240
Salad 🥗 19
10g Sweet Chilli Sauce 20

Steps 👇🏻👇🏻

1- All you need to do is air fry the breast 🤩🤩🤩

279 cals 🔥🔥

27g protein 💪🏻💪🏻

180 CALORIES OF UNCOOKED PASTA 🍝

&

180 CALORIES OF TOMATOES 🍅

Weights 👇🏻👇🏻

50g pasta weight

&

900g tomatoes

LOW CALORIE EGGS, BACON, TOAST & AVO 🥑🥑🥑🥑🥑🥑🥑

ONLY 335 cals for the lot 🤩🤩🤩

Ingredients 👇🏻👇🏻

1/2 Small Avocado 🥑 70
Nimble Slice 🥖 50
2x Streaky Bacon 🥓 95
2x Small Eggs 🍳 120

Steps 👇🏻👇🏻

1- Air fry the bacon.

2- Scramble the eggs in the micro,

3- Pepper the avocado.

335 calories 🔥🔥

23g protein 💪🏻💪🏻

BREAKFAST FRIED RICE 🔥🔥🔥🔥🔥🔥

Cajun Fried Rice Topped With Fried Eggs, Crispy Bacon & Crispy Hash Brown Fries 🤩🤩🤩🤩

Ingredients 👇🏻👇🏻

1/2 Pack Cajun Rice 🌾 180
2x Small Eggs 🍳 120
2x Bacon 🥓 95
3x Hash Brown Fries 🍟 126

Steps 👇🏻👇🏻

1- Air fry the hash brown fries.

2- Pan fry the eggs & bacon.

3- Heat up the rice.

511 calories 🔥🔥

27g protein 💪🏻💪🏻

Guys I’ve just went wayyyyyy overboard on Tapas 😳😳 😂😂

How many calories have I consumed???

Zombie Cocktail 🍹

Honey Aubergine 🍆

Langoustine Fritters 🦐

Ham Croquettes 🤩

Paella 🥘

Hangar Steak 🥩

Patatas Bravas 🇪🇸