Madeleine Hull
Tom Brady is a record-breaking American football player with an exceptionally long career. He has credited his success and longevity in the sport to his diet and exercise routine. Known as the TB12 Method, Brady's diet is a holistic, plant-based approach that combines anti-inflammatory, alkaline, and Mediterranean foods. The TB12 diet is high in protein and fibre and focuses on whole, organic, and locally-grown foods. It also has a long list of restricted foods, including gluten, dairy, sugar, caffeine, and alcohol.
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What You'll Learn
The TB12 Method
The TB12 diet is unique in that it doesn't focus on macronutrients like fat or carbs but has a long list of restrictions. It excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, processed foods, and more. Some fruits and vegetables such as nightshades are off-limits, as are certain oils. The diet focuses on consuming whole, real foods that are grown, not manufactured, and locally-sourced. It recommends eating meat, poultry, and fish in portions the size of one's palm and vegetables in portions the size of two palms.
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High-protein, plant-based
Tom Brady's diet, known as the TB12 diet, is based on a mostly plant-based eating pattern. It is a high-protein, plant-based diet that excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, processed foods, and more. Some fruits and vegetables such as nightshades are off-limits, as are certain oils.
The TB12 diet includes smoothies made with pea protein from the TB12 brand. The athlete also meets his protein goals through almond butter, which provides 5 to 7 grams of protein per 2-tablespoon serving. Nuts and seeds are also a part of his diet, which he eats as snacks. Eggs are also included in the diet, not only for their protein content but also for their choline content, which is good for brain health.
A typical day for Tom starts at 6:00 a.m. with 20 ounces of water mixed with TB12 Electrolytes. After that, he has a high-calorie, high-fat, high-protein smoothie. The usual ingredients are bananas, blueberries, nuts, and seeds. At noon, he assembles his lunch according to his core principle of mostly plants. About 20% of his plate is a healthy protein like fish, and the rest is vegetables, whole grains, and dark leafy greens.
Some high-protein, plant-based meal ideas include:
- Banana Oatmeal Bake
- Sweet Potato Chia Pancakes
- Chickpea Tortilla Soup
- Kale Pesto Zucchini Linguini
- Pineapple Fried Rice
- Watermelon Poke Bowl
- Black Bean Fudge Brownies
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Excludes gluten, dairy, corn, soy, and more
The Tom Brady diet, also known as the TB12 Method, is a holistic diet that combines anti-inflammatory, alkaline, and Mediterranean foods. It is a high-protein, plant-based diet that excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, processed foods, and more.
The TB12 diet is unique in that it doesn’t focus on macronutrients (like fat or carbs) but has a long list of restrictions. It is relatively nutritionally balanced compared to federal guidelines for a healthy diet. The diet is rich in fiber from fruit, vegetables, and legumes. Research highlights that a high-fiber diet can help a person feel fuller for longer.
Tom Brady's diet recommends eating meat, poultry, and fish in portions the size of one's palm and vegetables in portions the size of two palms. It also recommends eating only real, whole foods and avoiding processed foods, including white bread, chips, and foods with added sugar that come in boxes or bags.
The diet also emphasizes the importance of hydration and electrolytes. Brady recommends drinking half of your body weight in ounces of water each day, starting with 20 ounces of water with electrolytes first thing in the morning.
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Electrolytes and hydration
Tom Brady's diet, also known as the TB12 Method, is a holistic diet that combines anti-inflammatory, alkaline, and Mediterranean foods. It is primarily a plant-based diet that focuses on whole, organic, local, and seasonal foods.
A big tenet of Brady's nutrition plan is hydration. He starts his day at 6 am by drinking 20 ounces of water with his branded electrolyte mix. He recommends drinking at least half of your body weight in ounces of water daily and hydrating during workouts to replenish the fluid lost through exercise. He drinks water with electrolytes at 20-minute intervals throughout his workout.
Brady's diet also includes a list of foods and ingredients he considers pro-inflammatory and therefore avoids. These include non-organic grass-fed dairy, refined carbohydrates, trans and saturated fats, added sugars, salt, alcohol, and caffeine.
The TB12 Method recommends gluten-free whole grains, such as buckwheat, maize, rice, and quinoa, as well as the consumption of nutritional supplements, such as whey protein powder, protein bars, multivitamins, and probiotics.
While Brady's diet is strict, he doesn't consider it a strict regimen. He told People magazine, "I think it’s just trying to make healthy choices that allow me to live the life I want to live."
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Whole, unprocessed foods
Tom Brady's diet, also known as the TB12 Method, is a holistic diet that combines anti-inflammatory, alkaline, and Mediterranean foods. It is a predominantly plant-based diet, with 80% plant-based foods and 20% animal-based foods.
The TB12 Method focuses on consuming whole, unprocessed foods. This means eating only real, whole foods and avoiding processed foods, including white bread, chips, and foods with added sugar that come in boxes or bags. Brady recommends eating meat, poultry, and fish in portions the size of one's palm and vegetables in portions the size of two palms. He also suggests eating local, seasonal, and organic produce.
The diet includes a lot of vegetables, especially dark, leafy greens, whole grains, and legumes. It also incorporates several smoothies made with plant-based protein powder or pea protein, bananas, blueberries, nuts, and seeds.
The TB12 Method recommends gluten-free whole grains, such as buckwheat, maize, rice, and quinoa, as well as nutritional supplements like whey protein powder, protein bars, multivitamins, and probiotics. It is important to note that Brady's diet avoids a list of foods and ingredients that he considers pro-inflammatory, including non-organic grass-fed dairy, refined carbohydrates, trans and saturated fats, added sugars, salt, alcohol, and caffeine.
The Tom Brady diet is known for its long list of restrictions, and while it is relatively nutritionally balanced, it does limit or avoid certain foods recommended by the USDA, such as mushrooms, dairy products, corn, and animal protein.
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Frequently asked questions
Tom Brady's diet is called the TB12 Method.
The TB12 Method is a holistic diet that combines anti-inflammatory, alkaline, and Mediterranean foods. It is a high-protein, plant-based diet that excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, processed foods, and more.
Tom Brady's lunch consists of 80% vegetables and whole grains, and 20% lean protein, such as fish or organic chicken.
