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Nando’s healthy options

Tamara Willner
Written by

Tamara Willner

Medically reviewed by

Fiona Moncrieff

3 min read
Last updated July 2024

Here are the healthiest options at Nando’s

Order without adjustments

These options can be ordered-as-is and enjoyed as part of a healthy diet plan:

  1. ¼ peri-peri chicken + corn on the cob + chargrilled veg
  2. 5 chicken wings + fino coleslaw + macho peas
  3. Chicken thighs + corn on the cob + fino coleslaw
  4. Caesar salad with chicken breast fillet
  5. House salad + halloumi cheese (v)

Order with a few adjustments

These options can be slightly adjusted to be healthier:

  1. Beanie burger + corn on the cob + fino coleslaw (v)
    Ask to swap the bun for a side salad
  2. Chicken burger + macho peas + fino coleslaw
    Ask to swap the bun for a side salad

Enjoy less frequently

These are more indulgent options to be enjoyed, just less often:

  1. Any peri-peri chicken + garlic bread + coleslaw
  2. Any burger + peri-peri chips + corn on the cob
  3. Any pitta + peri-peri chips + coleslaw

Eating out at restaurants is an enjoyable social experience that you shouldn’t have to miss out on for the sake of your health journey.

Many people worry that going to restaurants always means overindulging; however, it’s possible to eat healthily when eating out.

Nando’s is a ‘cheeky’ British classic that caters to various tastes. The food is primarily Portuguese style, with peri-peri chicken as the signature dish. It’s easy to find options on the menu that fit into a healthy eating plan.

Enjoying chips with your chicken when you want them is entirely ok. The important thing is that this isn’t a frequent indulgence, and you focus on finding the motivation to return to your healthy habits afterwards.

Science suggests that a reduced carbohydrate diet is the most effective diet for weight loss.

Lower-carb diets are particularly effective for those who struggle with blood glucose control (e.g. people with type 2 diabetes).

Additionally, eating plenty of non-starchy vegetables (e.g. broccoli or peppers), protein (e.g. meat or fish), and healthy fats (e.g. olive oil or nuts) has many health benefits.

If you’re looking for a long-term weight loss solution that encourages flexibility so you can still enjoy eating out at restaurants, you could try Second Nature.

Second Nature’s approach: Indulgent but supports weight loss 

In 2022, the NHS published data in the British Medical Journal from the National Weight Management and Diabetes Prevention programme, where five providers delivered weight loss services in the UK.

The results showed that after 12 months, Second Nature was more than twice as effective as the four other providers.

How does Second Nature’s approach work?

We approach nutrition and healthy eating differently. We don’t count calories, track macros, weigh food, or assign strict targets on your intake.

We provide you with evidence-based guidance on a balanced diet and teach you to understand what your physical and emotional drivers for eating are to reach your weight loss goals.

We also provide tools, such as our hunger scale and mindful eating techniques, that help you tune into your physical hunger cues and manage your food choices.

Alongside this, we help you build healthy habits that you can enjoy for a lifetime to help you maintain a healthy weight.

Our feedback inbox is filled with people like Jo, who lost over eight stone to achieve a healthy body weight on Second Nature after following our nutrition guidelines and receiving the support of our app and health coaches.

The difference is that members of Second Nature learn to love food again. They’re no longer restricted. They’re liberated.

If you’d like to join over 150,000 others who’ve joined Second Nature, lost weight and kept it off while enjoying eating out at their favourite restaurants, then click here to take our health quiz.

Take home message

  • Enjoy chips or a burger bun when you want one, then focus on staying motivated to return to healthy habits afterwards.
  • Reduced carb diets seem to be the most effective for weight loss.
  • If you don’t want to indulge, you can order several healthy, lower-carb options.
  • Second Nature’s approach to weight loss is proven to be more effective than other weight loss programmes despite its flexibility with eating out.
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