How Mounjaro works
Mounjaro works by mimicking hormones that regulate hunger and fullness, fundamentally altering how our body responds to food.
The medication reduces appetite and hunger, helping us eat fewer calories to support weight loss.
Mounjaro also slows gastric emptying, meaning food stays in your stomach longer. This creates a prolonged feeling of fullness and can make fast or ultra-processed foods difficult to enjoy, potentially worsening side effects such as nausea and bloating.
One of the most significant changes people notice is the reduction in ‘food noise’, those constant thoughts about food and cravings that previously drove food choices.
Taste preferences often change on Mounjaro. Many people report losing interest in very sweet or heavily fried foods, and some find their spice tolerance decreases significantly.
The medication can also affect how your body processes different types of food. Flame-grilled options, such as Nando’s chicken, tend to be easier to digest than heavily processed or fried alternatives.
Best whole food options at Nando’s
When taking Mounjaro, we recommend choosing options that include vegetables, protein, healthy fats, and complex carbohydrates.
Nando’s menu offers several good choices when you know what to look for.
| Option |
Protein content |
Why it’s a good option |
Best for |
| Butterfly Chicken Breast |
High |
Lean protein + flame-grilled + customisable spice level |
Full meal when appetite allows |
| Chicken Thighs (2-3 pieces) |
High |
Higher fat content + more flavourful + easier to digest |
Satisfying smaller portion |
| Mixed Leaf Salad |
Low |
Fresh vegetables + fibre + light base for protein |
Side dish or light meal base |
| Chargrilled Vegetables |
Medium |
Cooked vegetables + easy to digest + good fibre |
Nutritious side option |
| Macho Peas |
Medium |
Plant protein + fibre + filling |
Substantial side dish |
| Spicy Rice |
Low |
Complex carbohydrates + manageable portion |
Energy source with meals |
Grilled chicken portions are Nando’s strongest offerings for Mounjaro users. The butterfly chicken breast provides substantial lean protein without any coating that’s deep fried, which could trigger side effects.
Chicken thighs offer slightly more fat, which can be helpful for feeling satisfied with smaller portions and may be easier to tolerate if you’re experiencing nausea.
Fresh sides help create a balanced meal. The mixed leaf salad provides essential vegetables and fibre, whilst chargrilled vegetables offer cooked vegetables that are often easier to digest than raw options.
Macho peas are an excellent side choice, providing both plant protein and fibre in a sensible portion.
Spicy rice provides a reasonable portion of complex carbohydrates, although you may find that you need less than usual.
For lighter eating, half chicken portions or chicken strips can provide quality protein in smaller, more manageable amounts when you’re feeling less hungry.
Managing side effects through food choices
Over 65% of people taking Mounjaro experience some gastrointestinal side effects, particularly nausea and constipation.
Nando’s flame-grilled preparation generally makes their food easier to tolerate than heavily processed alternatives.
Their chicken is cooked without heavy batters or excessive oils that can trigger nausea, and you can control the spice level to match your current tolerance.
Many people find that spicy food becomes much more intense while taking Mounjaro. Start with mild peri-peri sauce and work up to a more intense heat if you prefer it.
Constipation affects nearly half of Mounjaro users, making fibre intake important. Nando’s vegetable sides and salads offer a good source of fibre.
Their chargrilled vegetables, mixed salads, and macho peas all contribute to daily fibre needs without being too heavy on the stomach.
We recommend building a plate that includes protein from their grilled chicken, vegetables from their sides, and perhaps a portion of rice or other carbohydrates the size of a closed fist.
This naturally moves you towards the balanced plate approach we recommend: 50% vegetables, 25% protein, 25% complex carbohydrates, and at least one serving of fat.
Timing your meal also matters. Allow at least 20 minutes to eat your meal, especially since Nando’s portions can be substantial, and eating too quickly may cause discomfort.
What to order
For lunch or dinner: Start with a butterfly chicken breast or 2-3 chicken thighs with mild or medium peri-peri sauce. Add a mixed leaf salad and chargrilled vegetables for a balanced meal.
If you want carbohydrates, a small portion of spicy rice provides energy without being too heavy.
When appetite is very small: Order chicken strips with a side salad and macho peas. This gives you protein, vegetables, and plant-based protein in smaller portions.
For sharing or larger appetites: A half chicken with two substantial sides, such as chargrilled vegetables and macho peas, creates a meal that you can adjust based on your hunger levels.
For customisation: Ask for sauce on the side so you can control the spice level and amount. Request extra salad or vegetables instead of chips if you want more fibre.
You can also ask for smaller portions of sides or share a main chicken portion between two people if full portions feel overwhelming.
For hydration: Stick to water or sugar-free drinks where possible. Nando’s fruity drinks can be very sweet and may trigger nausea or blood sugar spikes.
Spice level guidance: Start conservatively with mild spice levels, especially during your first few visits while taking Mounjaro. You can always add more sauce, but you can’t take it away once it’s cooked in.
Building sustainable habits beyond Nando’s
Eating out is part of life, and you don’t need to be perfect every time you grab food on the go.
The goal when losing weight on Mounjaro should be to develop a healthy lifestyle that includes cooking with fresh ingredients most of the time. This is what supports long-term health and weight loss maintenance.
If your lifestyle means you eat out more often – whether that’s due to work, travel, or other commitments – then Nando’s can be a reasonable choice considering their flame-grilled preparation and customisable options.
What’s useful about Nando’s is that their cooking method can inspire home preparation.
Grilling chicken and vegetables is simple to replicate at home with similar flavours.
Their peri-peri marinades are available to buy, so you can recreate similar meals at home with fresh ingredients.
The mental clarity that comes with reduced food cravings on Mounjaro is helpful for developing cooking skills.
When you’re not constantly thinking about food, you have more headspace to plan meals and experiment with grilling techniques.
When you do visit Nando’s, the goal is simply to make choices that feel good at the time and align with your body’s current needs.
Frequently asked questions
Will eating at Nando’s stop Mounjaro from working?
No, occasional Nando’s visits won’t interfere with Mounjaro’s effectiveness. Their flame-grilled chicken and fresh sides can actually fit well within a healthy eating pattern.
The key is choosing grilled options with vegetables rather than heavily sauced or fried alternatives.
What’s the best Nando’s option for someone on Mounjaro?
Butterfly chicken breast with mild or medium peri-peri sauce, paired with mixed leaf salad and chargrilled vegetables, provides balanced nutrition without overwhelming your digestive system.
For smaller appetites, chicken strips with macho peas and salad offer quality nutrition in more manageable portions.
Why might Nando’s food cause problems on Mounjaro?
The main issues are usually related to spice level and portion size. Many people find their spice tolerance decreases significantly on Mounjaro, so hot or extra hot sauces may cause discomfort.
Large portions can also feel overwhelming when your appetite has decreased, leading to uncomfortable fullness.
Can I handle spicy food while taking Mounjaro?
This varies greatly between individuals. Many people find they need to reduce their usual spice level significantly. Start with mild peri-peri sauce and increase gradually if your body tolerates it well.
Some people actually find that mild spices help settle their stomach, while others become much more sensitive to any heat.
Are Nando’s chips okay on Mounjaro?
Nando’s chips are heavily seasoned and quite oily, which may trigger nausea in some people taking Mounjaro. If you want carbohydrates, spicy rice or corn on the cob tends to be better tolerated.
You could also ask for a smaller portion of chips and pair them with extra vegetables.
What about Nando’s wraps and burgers?
The wraps can work well if you focus on the chicken and vegetables inside, though you might find the wrap itself quite filling. Their burgers tend to be quite large and rich, which may feel too heavy when taken with Mounjaro.
Stick to simpler preparations, such as grilled chicken with sides, for the most comfortable eating experience.
Take home message
Nando’s flame-grilled approach makes it a reasonable choice among casual dining options when you’re taking Mounjaro.
Generally, we recommend eating meals based on whole foods that you’ve prepared yourself, the majority of the time.
Still, Nando’s focus on grilled chicken and customisable spice levels means you can create a meal that works with your changing appetite and taste preferences.
When you do visit Nando’s, focus on their grilled chicken options with vegetable sides whilst listening to your body’s hunger and fullness signals rather than worrying about making perfect choices.
The real benefit of Mounjaro is how it quietens food noise and cravings, giving you the headspace to build healthier long-term habits.
Use this clarity to focus on developing a sustainable eating pattern based on whole foods, with plenty of vegetables, high-quality proteins, and complex carbohydrates.
Nando’s visits are part of real life, and their cooking methods mean you can enjoy a meal out without completely derailing your health goals when chosen mindfully.
The most important thing is not to stress about occasional restaurant visits. When you end up at Nando’s, choose grilled options with vegetables, start with milder spice levels than usual, and stop eating when you feel comfortably satisfied.
Second Nature’s medication programme
Second Nature provides Mounjaro as part of our Mounjaro weight-loss programme.
Why should you choose Second Nature over other providers assuming you’re eligible?
For peace of mind.
Second Nature has worked with the NHS for over 6 years, providing weight-loss programmes across the UK.
While our Mounjaro weight-loss programme is private and not currently used by the NHS, we’ve built the programmes focusing on scientific evidence, patient safety, and data security.
We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.
