The Bodybuilder’s Order at Nando’s (That Still Tastes Good)
Going for a cheeky Nando’s? Don't let a Friday night dinner ruin your week of progress. We break down the exact order to hit over 50g of protein for under 500 calories—and why you need to stop ordering the Spicy Rice.
MyMacroGo
Read Time: 3 Mins
Nando’s is the unofficial restaurant of the UK fitness industry. Walk into any Nando’s on a Friday night, and you will see at least three people in gym shark hoodies staring intensely at the menu.
Why? Because it’s chicken. It should be healthy, right?
Technically, yes. But Nando’s is also a trap. If you order a Sunset Burger with a side of PERi-Salted Chips and Spicy Rice, you are suddenly smashing 1,200 calories in one sitting. That is fine if you are bulking, but if you are trying to lose fat, you just ate half your daily allowance in 20 minutes.
Here is how to eat like a bodybuilder at Nando’s (high protein, low calorie) without sitting there eating plain dry breast while your mates enjoy their food.
The Main Event: Butterfly Chicken
Forget the wraps. Forget the pittas. Forget the burgers.
The bread at Nando’s is filler. It adds about 200–250 calories of refined carbs that do nothing for your hunger levels. The "Bodybuilder Order" is always the Butterfly Chicken.
What it is: Two chicken breasts joined by skin.
The Stats: ~332 kcal | 57g Protein | 8g Fat
Why it wins: You are getting nearly 60g of protein for roughly 330 calories. That is an elite protein-to-calorie ratio.
Tip: Ask for it "Medium" or "Hot." The basting adds minimal calories, but plenty of flavour.
The Sides Strategy (The Danger Zone)
This is where people mess up.
You get two sides. Most people autopilot to Chips + Spicy Rice.
Regular Chips: ~380 kcal
Spicy Rice: ~397 kcal
If you add those to your chicken, your "healthy" meal is now 1,100+ calories.
The Bodybuilder Swaps:
Long Stem Broccoli: It sounds boring, but Nando’s actually cooks this really well with garlic and lemon.
Stats: ~24 kcal (Yes, really).
Corn on the Cob: It takes time to eat (which helps satiety) and feels like "real" food.
Stats: ~144 kcal.
Macho Peas: If you need carbs, pick these over the rice. They are mashed with mint, chilli, and parsley.
Stats: ~141 kcal | +7g extra Protein.
The Sauce Trap
The invisible calories.
Nando’s sauce is generally fine. A generous drizzle of Medium or Hot sauce is usually less than 20–30 calories.
The enemy is PERinaise. A small tub of Creamy PERinaise is roughly 160 calories. That is more calories than the Corn on the Cob. If you dip every chip in that, you are adding an entire extra meal’s worth of fat to your dinner.
The Fix: Use the free bottles of standard chilli sauce on the counter. Avoid the creamy dips.
The Ultimate "Cut" Order
If you walk up to the counter and order this, you leave full, you hit your protein target, and you barely dent your calorie allowance.
Main: Butterfly Chicken (Hot)
Side 1: Long Stem Broccoli
Side 2: Corn on the Cob (or Macho Peas if you're hungry)
Drink: Coke Zero (Bottomless)
Total Stats:
Calories: ~500 kcal
Protein: ~62g
The Verdict: You are eating a massive plate of food for 500 calories. You saved 600 calories compared to the "Burger and Chips" order, and you got double the protein.
Tracking Nando's is Easy
The Nando’s menu is huge, and the nutritional info is usually hidden on a PDF on their website.
Don't sit there zooming in on a tiny spreadsheet on your phone.
Download MyMacroGo. We have the full Nando’s menu verified in our database. Search "Butterfly Chicken," tap "Add," and enjoy your meal.
Read Time: 3 Mins
Nando’s is the unofficial restaurant of the UK fitness industry. Walk into any Nando’s on a Friday night, and you will see at least three people in gym shark hoodies staring intensely at the menu.
Why? Because it’s chicken. It should be healthy, right?
Technically, yes. But Nando’s is also a trap. If you order a Sunset Burger with a side of PERi-Salted Chips and Spicy Rice, you are suddenly smashing 1,200 calories in one sitting. That is fine if you are bulking, but if you are trying to lose fat, you just ate half your daily allowance in 20 minutes.
Here is how to eat like a bodybuilder at Nando’s (high protein, low calorie) without sitting there eating plain dry breast while your mates enjoy their food.
The Main Event: Butterfly Chicken
Forget the wraps. Forget the pittas. Forget the burgers.
The bread at Nando’s is filler. It adds about 200–250 calories of refined carbs that do nothing for your hunger levels. The "Bodybuilder Order" is always the Butterfly Chicken.
What it is: Two chicken breasts joined by skin.
The Stats: ~332 kcal | 57g Protein | 8g Fat
Why it wins: You are getting nearly 60g of protein for roughly 330 calories. That is an elite protein-to-calorie ratio.
Tip: Ask for it "Medium" or "Hot." The basting adds minimal calories, but plenty of flavour.
The Sides Strategy (The Danger Zone)
This is where people mess up.
You get two sides. Most people autopilot to Chips + Spicy Rice.
Regular Chips: ~380 kcal
Spicy Rice: ~397 kcal
If you add those to your chicken, your "healthy" meal is now 1,100+ calories.
The Bodybuilder Swaps:
Long Stem Broccoli: It sounds boring, but Nando’s actually cooks this really well with garlic and lemon.
Stats: ~24 kcal (Yes, really).
Corn on the Cob: It takes time to eat (which helps satiety) and feels like "real" food.
Stats: ~144 kcal.
Macho Peas: If you need carbs, pick these over the rice. They are mashed with mint, chilli, and parsley.
Stats: ~141 kcal | +7g extra Protein.
The Sauce Trap
The invisible calories.
Nando’s sauce is generally fine. A generous drizzle of Medium or Hot sauce is usually less than 20–30 calories.
The enemy is PERinaise. A small tub of Creamy PERinaise is roughly 160 calories. That is more calories than the Corn on the Cob. If you dip every chip in that, you are adding an entire extra meal’s worth of fat to your dinner.
The Fix: Use the free bottles of standard chilli sauce on the counter. Avoid the creamy dips.
The Ultimate "Cut" Order
If you walk up to the counter and order this, you leave full, you hit your protein target, and you barely dent your calorie allowance.
Main: Butterfly Chicken (Hot)
Side 1: Long Stem Broccoli
Side 2: Corn on the Cob (or Macho Peas if you're hungry)
Drink: Coke Zero (Bottomless)
Total Stats:
Calories: ~500 kcal
Protein: ~62g
The Verdict: You are eating a massive plate of food for 500 calories. You saved 600 calories compared to the "Burger and Chips" order, and you got double the protein.
Tracking Nando's is Easy
The Nando’s menu is huge, and the nutritional info is usually hidden on a PDF on their website.
Don't sit there zooming in on a tiny spreadsheet on your phone.
Download MyMacroGo. We have the full Nando’s menu verified in our database. Search "Butterfly Chicken," tap "Add," and enjoy your meal.