Tom Brady Diet Food List

The Benefits Of Tom Bradys Diet

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Eating a wide range of vegetables has many proven advantages for health. Aside from maintaining a lower weight than non-vegans, other benefits include reducing the chances of cancer, diabetes, and other diseases.

Were all aware that processed food is bad for us. What about sugar, grains, and other modern foodstuffs? Well, theres a reason the Paleo diet has become popular in recent years. Eating Paleo can lower the risk of diabetes and heart disease.

I Tried The Tom Brady Diet For A Week Here’s My Daily Diary

Day 1: Monday

I started off the first day of the Tom Brady Diet by drinking 8 ounces of electrolyte water followed by a 16-ounce fruit smoothie and took a B12 and multivitamin supplement once there was something in my belly. At 11 a.m., I did a 20-minute workout on the rowing machine Im simultaneously testing, followed by 40 minutes of upper-body work .

Time for my next nutrition: a 16-ounce protein shake , along with 12 ounces of water mixed with BCAA. Between 2 p.m. and 6 p.m. that afternoon, my snacks consisted of an apple, boiled egg, avocado , and some mixed nuts I also took my Glucosamine/Chondroitin/MSM supplement around 4pm.

At 8 p.m., I cooked myself a dinner of pan-seared salmon with sauteed greens, onions, and garlic steamed Brussels sprouts and broccoli and a dollop of salsa. I took a couple more supplements afterward and had a few more handfuls of mixed nuts around 10pm. Before heading off to bed, I had a cup of Yogi Soothing Caramel Bedtime Tea at 11 p.m.

So far so good! Its a lot of prep work for dinner, but I dont usually eat much before 2 p.m. anyway, so easing into my day with a small smoothie was just my speed. And Im pretty handy with stovetop cooking, so dinner wasnt exactly barren in the flavor department.

Day 2: Tuesday

Day 3: Wednesday

Day 4: Thursday

Around 2 p.m. I had a 16-ounce smoothie , an RX protein bar, and my Glucosamine/Chondroitin/ MSM supplements.

Day 5: Friday

Day 6: Saturday

Day 7: Sunday

What You Need To Know

Like the standard American diet, the Tom Brady diet includes breakfast, lunch, and dinner. Snacks are also allowed. But the eating patterns on this plan are highly regimented, which can make this program difficult to follow for the long term.

For instance, Brady begins his day with electrolyte-infused water. Breakfast is usually a fruit smoothie with nuts and seeds. After his workout, he will have a protein shake with almond milk.

Lunch and dinner are heavy on vegetables. Brady’s private chef selects fresh vegetables based on seasonality. These meals are typically served with a protein source like fish. Some plant-based meals consist of whole grains like quinoa with wilted greens and herbs. Having a private chef eliminates time spent planning, preparing, and cooking meals that are compliant with the diet.

The Tom Brady diet also encourages people to drink plenty of water, but the timing is specific. The plan states that you should drink water 30 minutes before meals and then avoid drinking water during meals and for one hour afterward. There is no scientific evidence to suggest this is necessary. In fact, drinking water during meals can help aid in the digestive process.

If the Tom Brady diet is too restrictive for your lifestyle, try incorporating more whole, unprocessed foods into your diet. Even if that includes drinking coffee and eating nightshade vegetables, corn, or dairy products, it can still be nutritious and balanced.

  • Trans fats and saturated fat

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The Surprising Foods That Tom Brady Never Eats According To His Personal Chef

On Sunday, Tom Brady made history. At 43 years old, the Tampa Bay Buccaneers quarterback is the oldest player to ever play in a Super Bowl. He also has had more appearances in the big game than any other player in NFL history at 107 of which he and his team took the championship title. While it’s a given that Brady’s hard work and training play a big role in his success over the years, there are some other lifestyle changes he’s made that have helped the quarterback stay fit and agile in his later years.

Thanks to Alex Guerrero, Brady’s personal trainer and body coach, the quarterback reportedly goes to sleep at 9 p.m. and focuses a lot on his flexibility. But perhaps the most important change is adhering to an anti-inflammatory diet.

With the help of Brady’s personal chef, Allen Campbell, the quarterback developed and follows a fairly strict, plant-based diet that leaves out many popular foods.

“My philosophy is that a plant-based diet has the power to reverse and prevent disease,” Campbell said in an interview with the Boston Globe in 2016.

Brady’s meals consist of roughly 80 percent plant-based foods and 20 percent animal-based foods, according to a TB12 blog post. But there are many foodsboth plant and animal-basedthat Brady avoids, and he’s attributed this avoidance to a lot of his athletic performance.

It Might Improve Heart Health

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The TB12 Method is similar to the Mediterranean diet, which is widely known as one of the healthiest diets out there. Its consistently linked to heart health and a reduced risk of chronic diseases.

Because these two diets/lifestyles are so similar, it makes sense that the TB12 Method would have similar effects.

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What Can You Eat On Tom Bradys Diet

Major emphasis is placed on eating vegetables , as well as fruits, whole grains, beans, nuts, seeds, and other plant foods. The eating plan is plant-heavy but not totally vegetarian since meat, poultry and fish are all includedjust in smaller amounts than the typical American diet, and they only make up about 20% of his total food intake. All produce should be organic, when possible, and washed. Meat and poultry should be organic, grass-fed, and free of hormones and antibiotics, and fish should be wild.

Here’s what’s off-limits or should be greatly limited, due to their inflammatory effect in the body:

  • Gluten and refined carbs like bread, snack foods, cereals, pastas
  • Trans and saturated fats
  • Dairy like milk, cheese, and yogurt
  • Excessive salt
  • Nightshade vegetables such as tomatoes, eggplants, potatoes, and bell peppers
  • Excessive caffeine and alcohol
  • Processed foods and added sugars

Tom Brady Used To Be Really Strict About The Foods He Eats

In his 2017 book, Brady explained that he was focused on eating alkalizing foods, or foods meant to decrease inflammation in your body. For lunch, Brady would eat fish and vegetables, and his personal chef revealed that 80 percent of what the Brady household eats is vegetables.

However, Brady saysthat he now gives himself some breathing room when it comes to his diet. “I have a friend who freaks out if its not the most organic this or that, and Im like, ‘That stress is going to harm you way more than eating that chip is,'” he explained.

That said, Brady does favor routine: berry-and-banana smoothies pre-workout avocado and eggs for breakfast salads with nuts and fish for lunch hummus, guacamole, or mixed nuts for snacks and roasted vegetables and chicken for dinner.

And in his gym and fridge tour, Brady revealed a fridge full of fruits like grapes, blueberries, apples, pears, bananas, and veggies like cucumbers, kale, and spinach. He likes to add TB12 electrolytes to his water, and he’s a fan of recovery fluids.

On gamedays, his meals are simple: a smoothie and an almond butter and jelly sandwich.

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May Improve Athletic Performance And Recovery

Some aspects of the Tom Brady Diet may help boost athletic performance and recovery.

For instance, its rich in vitamins, minerals, and beneficial plant compounds that work together to boost your immune system and limit excess inflammation both of which are important for optimal performance and recovery .

This is especially important for professional athletes, whose busy competition and travel schedules can wreak havoc on their immune systems and limit recovery opportunities .

Proper hydration, which is strongly promoted on this diet, is another factor crucial to sports performance and recovery .


The Tom Brady Diet encourages adequate hydration and eating minimally processed, anti-inflammatory, nutrient-rich foods. This may protect against various diseases and enhance athletic performance and recovery.

Despite its potential benefits, there are several downsides associated with the Tom Brady Diet.

It Might Help You Lose Weight

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Lets be clear, The TB12 Method is not marketed as a weight loss gimmick diet. It was created with athletic performance in mind, and its meant to give you a healthier lifestyle and improve performance.

Still, it can certainly lead to weight loss. The diet discourages processed foods and eating before bed. Eliminating both of these things can contribute to weight loss.

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The 80/20 Diet: A Plant

Tom Bradys diet is mostly plant-based. Does that mean hes a vegetarian? No, but dont expect to see him ripping into cheeseburgers and Flinstone-esque steaks.

According to Bradys personal chef Allen Campbell, the NFL legends meals are 80% fresh, organic vegetables, locally sourced and in-season. Another 20% is lean meats like beef, chicken and occasionally wild-caught salmon or fish.

A plant-based diet is good for you in dozens of ways. The overwhelming medical research shows plant-based means lower blood pressure, lower cholesterol, better blood sugar, less inflammation, faster healing and less cancer risk. Or as Brady himself puts it, I dont believe you could be a 39-year-old quarterback in the NFL and eat cheeseburgers every day. I want to be able to do what I love to do for a long time.

Tom Brady Nutrition Manual via

Heres What A Dietitian Really Thinks About Tom Bradys Diet

Lots of athletes follow specific eating regimens, but most dont make headlines. Yet, Tom Bradys diet is one of continuous intrigue for athletes and non-athletes, and has even been featured in Mens Journal, The Washington Post, The Boston Globe, and Business Insider.

Is it the NFL players picturesque life with supermodel Gisele Bundchen that makes people want to know more? Or is there solid science behind his diet principles that we should all be following?

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The Rules To Tom Brady’s Diet

Jessica Booth of the Greatist went into great detail about Tom Brady’s diet, and Amy Richter, RD, reviewed her report from a medical perspective, lending her vote of confidence.

There are four rules Tom Brady follows in his diet. The NFL icon avoids eating meat, poultry, fish or dairy with carbohydrates. He always has a mix of vegetables with proteins or carbs.

Tom Brady’s personal trainer/life coach/diet guru Alex Guerrero said he expects the Buccaneers QB to play at least two more seasons, allowing him to fulfill his goal of playing in the NFL until the age of 45.

Adam Schefter

While eating fruit, Brady sticks to just the fruit and doesn’t add any other foods. He also drinks water 30 minutes before he eats. An hour after finishing his meal, he drinks more water instead of drinking it during his meal.

What Tom Brady Eats In A Day To Stay Fit And Lean From Fish Salads To Almond Butter And Jelly Sandwiches

The Tom Brady Diet: Pros, Cons, and What You Can Eat
  • Tom Brady wrote a book outlining his lifestyle, and is often asked about his strict diet.

  • Brady drinks 12-25 cups of water a day and 80% of the food in his house is vegetables.

  • Still, Brady will occasionally “cheat” on his diet and have pizza or bacon – if it’s high quality.

  • Visit Insider’s homepage for more stories.

Tom Brady is in the midst of his 22nd NFL season at the age of 44, and he’s still performing as if he were in the prime of his career.

Brady follows one of the strictest diets of any athlete, detailed in his 2017 book, “The TB12 Method,” which he’s now spun off into a health and wellness brand.

Famously, he has earmarked several major food groups as completely off limits, including dairy, sugar, gluten, refined carbs, caffeine, processed meats, and some fruits and vegetables like strawberries, eggplant, and tomatoes.

The idea, he says, is that he’s eating alkaline-heavy foods, which he believes reduces inflammation and have anti-aging properties.

This leaves Brady with fewer options than the average person in terms of what he can eat, but his personal trainer and business partner, Alex Guerrero, says his rigorous meal plans ensure he gets a healthy balance of nutrients.

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Brady Wakes Up At 6am And Immediately Starts Hydrating

Brady drinks anywhere from 14-37 cups of water per day, according to Forbes. His water is infused with electrolytes, according to Men’s Health.Studies suggest electrolytes aid hydration and balance the levels of acid and alkaline in the body.

Brady drinks a 20-ounce glass of water as soon as he wakes up at 6AM.

He then drinks a smoothie with over 30 grams of protein and lots of fruit.

Not Everyone Believes The Tb12 Method Works The Way Brady Claims

Voxs Julia Belluz wrote a detailed rebuttal of Bradys dietary claims. Belluz agrees that Bradys diet is healthy, and helps him on the football field. However, Belluz notes Bradys dietary recommendations may not have the exact impact he lays out in his book.

Before we go any further, lets just be clear: Theres nothing wrong with Bradys diet. While he takes some of the food restrictions to the extreme, cutting down on junk food, sugar, and alcohol while loading up on fruits and vegetables is always a good idea.

But there are many problems with the claims Brady makes about the effects of the diet. Theres no good scientific evidence that the diet does the specific things Brady claims neutralize the bodys pH level or improve muscle recovery.

Stuart Phillips, a kinesiology professor at McMaster University, explained to Vox why Bradys claims may be unfounded.

After doing nutrition and exercise research for almost 25 years,Phillips told Vox. Theres lots of examples where people who are successful athletes have attributed their success to one practice or another. But the main point is: If you pull it back and start to look at the science that underpins what people are saying, there is none there.

Overall, Bradys adherence to a healthy diet is sure to help his desire to play into his mid-40s. It just may not have the causation Brady has claimed for his recovery and longevity.

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Integrate Food Into Your Workouts

  • Fuel your body before your workout by drinking a high-calorie, high-protein, high-fat smoothie or shake.
  • Jumpstart your post-workout recovery by having a protein-packed shake after exercise.

If youre looking to eat more like Tom, start with the 80/20 rule outlined above… make sure 80% of your plate consists of plant-based food, with the other 20% representing animal product. This will help insure youare reducing any unnecessary inflammation, giving you the energy to recover faster and perform better.

Consume Protein Throughout The Day

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And lastly, TB12 suggests including enough protein throughout your day. Brady begins his day with a high-protein breakfast and enjoys a handful of protein shakes sprinkled throughout the rest of the day.

Obviously, a professional athlete like Brady is going to have very different protein needs than the rest of us, so you likely don’t need multiple protein shakes every day. But including protein-heavy snacks in between meals like Greek yogurt, nuts, or almond butter can help you make sure you’re getting enough protein on a daily basis.

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Is Tom Bradys Diet Coach A Quack

Brady learned most of his food philosophy from quack doctor Alex Guerrero. According to, Guerrero was fined by the Federal Trade Commission for making illegal claims. Guerrero said a study of 200 terminally ill cancer patients showed 192 of them were still alive after eight years of using his Supreme Greens supplement. One problem: the study never existed.

The FTC later banned Guerrero from making any health claims about Supreme Greens and from calling himself a doctor. Even so, teammate Julian Edelman likened Guerrero to Mr. Miyagi, and Brady credits the pseudo-doc with a huge part of his success. From Bradys point of view, mainstream nutrition is quackery.


Tom Brady Consumes An Astounding Amount Of Liquid

After he hops out of bed at 6 a.m., the first thing Brady reaches for is a 20-ounce glass of water infused with electrolytes. Then he sips a smoothie, which typically contains in blueberries, bananas, nuts, and seeds. Pretty normal.

During his 8 a.m. workout, he drinks more electrolyte-infused water, followed by a post-workout protein shake.

Brady stresses the importance of hydration and drinks anywhere between 12 to 25 glasses of water a daywhich is probably enough to fill the fish tank you always wanted as a kid.

However, Brady trains a lot harder than the average human being, so the 25 glasses of water make sense.

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Make Your Diet 80% Vegetables

Many people think that Brady is vegan, but this isn’t true. He still eats meat in his diet, but he does so much less frequently than many Americans. Brady calls his diet a plant-based one “that is all about balance.” This is why TB12 recommends filling your plate with mostly vegetables and whole grains, with a small portion of protein, like lean meat or fish.

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