Here's the good news no one tells you: Nando's is flame-grilled, not fried. Stripped of the wrong sides, it's one of the easiest high-street meals to fit around a training day.
The main: go butterfly
The butterfly chicken breast is the hero. It's a double chicken breast, roughly 40g of protein for around 350 calories before sides. Order it plain-grilled with your choice of heat (anything up to medium adds basically no calories). The chicken thighs and a quarter chicken (breast) are solid too. The wrap and the burger add bread you don't need, so skip those if protein-per-calorie is the goal.
The sides: where the day is won or lost
- Best picks: Macho Peas, mixed leaf salad, corn on the cob, spicy rice. Volume and fibre without the grease.
- Handle with care: Peri-Peri chips and halloumi are tasty but calorie-dense. Have one, not both.
- The swap: trading chips for Macho Peas or salad can save 300–400 calories and you'll still leave full.
The sauce
The bottled Peri-Peri sauces on the table are almost free, calorie-wise, so pile them on for flavour. The thing to watch is the creamy garlic dressing and Perinaise, which are fat-heavy. A drizzle is fine; a tub is not.
- Butterfly chicken, medium heat.
- Macho Peas + corn (or a small spicy rice).
- Peri-Peri sauce for flavour, easy on the Perinaise.
- Lands around 550 kcal and 45g+ protein. A proper meal that fits.
Order before you sit down.
MyMacroGo carries verified Nando's macros, so you can build the perfect plate in seconds.