Tom Brady is known for his seven Super Bowl wins and strict performance-enhancing diet. The NFL quarterback eats mostly plant-based with a focus on anti-inflammatory and alkalizing foods that are almost always organic and locally sourced. When he consumes animal products, it’s lean protein sources like fish.

As the oldest quarterback in NFL history to start and win a Super Bowl, Brady made sports headlines regularly. In recent years, Brady's eating regimen gained nearly as much attention as his performance on the field. People became interested in his diet when he revealed he eats mostly plant-based.

The Tom Brady diet—also known as the TB12 diet—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.

While rules on the Tom Brady diet are strict, the plan is nutrient-dense and designed to minimize or eliminate certain foods he believes can cause inflammation. Brady claims his diet boosts energy, prevents bone injuries, enhances athletic performance, and increases recovery.

Like many professional athletes and celebrities, Brady has private chefs who cook healthy meals. His former personal chef, Allen Campbell, worked with Brady to develop the TB12 Nutrition Manual, centered around a vegan diet and seasonal, organic, and local produce.

Tom Brady’s diet inspired his 2017 bestselling book, “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance.” The book details the benefits of his anti-inflammatory and alkalizing diet and features recipes developed by Campbell, who holds a certificate in plant-based nutrition. While the effects of the TB12 method seem evident given his successful football career that spans 10 Super Bowls, remember Brady does not hold a degree in nutrition or health.

What Can You Eat on the Tom Brady Diet?

Many foods are eliminated from the TB12 diet, including nightshade vegetables and foods containing gluten, dairy, corn, soy, and MSG. There is no coffee or alcohol permitted, and foods containing GMOs, sugar, or trans fats are not allowed. The diet focuses on consuming whole foods over processed ones.

The plan follows an 80/20 pattern, consisting of about 80% vegetables, whole grains, and beans. The other 20% is lean meats. Certain fruits, protein powders, protein bars, nuts, and seeds are on regular rotation on the Tom Brady diet. Snacks on the plan usually include dehydrated fruits, raw veggies with hummus or guacamole, a protein bar, or bone broth.

What You Need to Know

Like the standard American diet, the Tom Brady diet includes breakfast, lunch, and dinner. Snacks are also allowed. However, the eating patterns on this plan are highly regimented, making this program challenging to follow 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 have whole grains like quinoa with wilted greens and herbs. Having a private chef eliminates time spent planning, preparing, and cooking meals compliant with the diet.

The Tom Brady diet also encourages people to drink plenty of water, but the timing is specific. The plan states 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. Drinking water during meals can help aid in the digestive process.

Most Vegetables

The bulk of Brady’s lunches and dinners are composed of vegetables, ideally, those that are organic and locally sourced. Nightshade vegetables and fungi are off-limits, however.

Fruits, Especially Banana

Brady is a proponent of protein shakes and smoothies. His breakfast almost always consists of a fruit smoothie with nuts and seeds. His go-to fruit is a banana. Aside from the morning smoothie, the diet does not involve a large quantity or variety of fruit.

Whole Grains

Complex carbohydrates are a staple for many professional athletes. The Tom Brady diet includes plenty of brown rice, quinoa, and millet because they provide greater nutrition than their refined counterparts.

Beans

Since Brady’s diet is predominantly plant-based, he gets some of his protein from beans.

Lean Proteins

The diet does allow for the occasional serving of lean meat, fish, and seafood.

TB12 Protein Powders and Protein Bars

A big focus of the diet is plant-based protein and supplementing with protein powder. The TB12 website sells protein supplements including TB12 Plant-Based Protein, TB12 Whey Protein Isolate, and TB12 Protein Bars. For fans of the quarterback, these products may have additional appeal.

Dairy

Brady frequently describes his diet as anti-inflammatory. He eliminated all dairy products because he believes they can cause inflammation. It should be noted, however, that this assumption isn't necessarily supported by scientific evidence. A 2017 review of 52 clinical studies reported that cow's milk does not have anti-inflammatory effects unless there is an allergy.

Gluten

Gluten is eliminated on the Tom Brady diet, free of white flour and even soy sauce containing gluten. Refined carbs containing gluten aren’t compliant because of Brady's belief that they have an inflammatory effect on the body. However, there is not enough evidence to show that gluten causes inflammation unless you have a gluten sensitivity or celiac disease.

GMOs and MSG

Brady's elimination of GMOs and MSG was partially inspired by his former chef. Campbell had already been cooking professionally without these ingredients. In recent years, Brady has publicly spoken out against food companies that use GMOs.

However, GMOs are safe to consume and highly regulated, according to the U.S. Food and Drug Administration (FDA). MSG is also considered safe and may help decrease overall sodium intake by 40% when added to meals and recipes since it helps maintain desirable flavor in place of salt.

Corn and Soy

Brady doesn’t consume corn and soy because he believes that soy is acidic, which goes against his alkalizing principles. Corn is typically a GMO food, which explains why he avoids it.

Overly Processed Foods

Brady has referred to processed, sugary foods like Frosted Flakes and Coca-Cola as "poison." Processed foods often contain added sugars, GMOs, trans fats, gluten, and dairy.

Sugar and Artificial Sweeteners

Brady's meals don't contain added sugar or artificial sweeteners. He believes that sugar is the root of most people’s health problems, and to a certain extent, he's right. Excess sugar consumption is a leading cause of obesity in the U.S., and excess weight can lead to chronic diseases.

Artificial sweeteners sold in the U.S. are generally considered safe to consume in small amounts and may benefit people with pre-diabetes or diabetes.

Nightshade Vegetables and Fungi

Despite being mostly plant-based, many vegetables are excluded from this plan. Brady doesn’t eat nightshade vegetables or fungi because he believes they are inflammatory. This means no tomatoes, bell peppers, eggplants, potatoes, or mushrooms. But these vegetables and fungi contain antioxidants, which would make them anti-inflammatory.

Coffee and Alcohol

Brady’s diet is caffeine-free. In fact, he claims to have never even tried coffee. Occasionally he will have a cup of tea but doesn’t have coffee because of its acidity. It should be noted, however, that the kidneys and lungs work naturally to balance the body's pH so that it's neither too alkaline nor acidic.

In addition, Brady drinks alcohol only on special occasions. He generally avoids it because he believes it can lead to inflammation when consumed in excess.

Trans Fat and Saturated Fat

While olive oil and coconut oil are approved on the plan, they must be free of trans fat. For this reason, Brady's meals are never cooked with canola oil. He consumes olive oil raw and uses coconut oil for cooking. Brady avoids trans fat and saturated fat as part of his anti-inflammatory regimen.

The American Heart Association recommends avoiding trans fats and limiting saturated fats to no more than 5% to 6% of daily calories. This helps to reduce blood cholesterol levels (not inflammation).

Tom Brady Diet: Sample Shopping List

Those who follow the Tom Brady diet plan may wish to shop at their local farmers market for fresh, seasonal produce. If you don't have a farmers market, look for organic and local fruits and vegetables at the grocery store. If you're not sure what's in season or shopping organic is outside of your budget, choose produce that looks fresh.

The following shopping list offers suggestions to get started with the Tom Brady diet. Note this is not a definitive shopping list and you may find other foods that work better for you.

• Organic lean protein (salmon, halibut, chicken, trimmed pork loin)
• Seasonal local vegetables (spinach, kale, arugula, broccoli, cauliflower, carrots, fresh herbs)
• Seasonal local fruits (grapefruit, oranges, bananas, blueberries, avocados)
• Whole grains (brown rice, quinoa, millet)
• Dried legumes (black beans, lentils, chickpeas)
• Nuts and seeds (walnuts, almonds, cashews, chia seeds, flax seeds)
• Olive oil and coconut oil
• Organic local eggs
• Almond milk
• Protein powders and bars (Optional: TB12 nutritional supplements)

Sample Meal Plan

While the Tom Brady diet is extremely restrictive, several creative recipes are available. Since the TB12 method emphasizes whole, unprocessed foods, you can do most of the cooking yourself. What you eat and the ingredients you cook with will depend on how closely you adhere to the diet. For example, whether or not you choose to include nightshades, organic foods, GMOs, gluten, or dairy will inform what you eat at each meal.

The following three-day meal plan offers suggestions for starting with a flexible version of the TB12 plan that includes three meals per day with a snack. This plan is not all-inclusive and there may be other meals that are more suitable for your tastes, preferences, and budget.

Day 1

• Pre-Breakfast: A 10-ounce glass of water mixed with electrolytes
• Breakfast: 2 scrambled eggs; 2 strips turkey bacon; 1/2 sliced avocado
• Snack: Protein bar; 1 banana
• Lunch: 1 cup Southwest Quinoa Salad (substitute coconut oil for cooking; omit bell pepper if you prefer to avoid nightshades)
• Dinner: 4-ounce filet baked or poached salmon; 1 cup steamed broccoli; 3 ounces mixed greens dressed with extra virgin olive oil

Day 2

• Pre-Breakfast: A 10-ounce glass of water mixed with electrolytes
• Breakfast: 1 cup cooked oatmeal (use gluten-free rolled oats) topped with sliced banana
• Snack: Tom Brady's Favorite Smoothie Recipe (banana, blueberries, almond butter, walnuts, almond milk, hemp milk, whey powder, chia seeds, flax seeds)
• Lunch: 1 3/4 cup Red Curry Lentil Soup With Kale (cooked in coconut oil)
• Dinner: 1 cup Trinidad-Style Curried Channa; 1 cup cooked brown rice

Day 3

• Pre-Breakfast: A 10-ounce glass of water mixed with electrolytes
• Breakfast: 1 serving Vegetable Omelette Roulade (substitute coconut oil for cooking; omit feta and bell pepper)
• Snack: 1/2 cup dried fruit and nut mix (no sugar added)
• Lunch: 1 cup Asian Shrimp Salad (substitute amino acids for soy sauce)
• Dinner: 1 serving Ginger Chicken with Baby Bok Choy (substitute gluten-free tamari for soy sauce; substitute coconut oil for sesame oil); 1 cup cooked brown rice

Pros and Cons

Pros of the Tom Brady Diet

The TB12 diet's emphasis on consuming whole, unprocessed foods allows for plenty of nutrients, protein, and dietary fiber. The diet is free of dairy, corn, soy, and gluten, making it easy for anyone with these allergies, sensitivities, or restrictions to adhere to this plan.

The Tom Brady diet is suitable for athletes of all ages and levels. It is designed to boost energy, reduce recovery time, and benefit athletes. And though the TB12 diet is not promoted as a weight-loss plan, a mostly plant-based diet emphasizing nutrient-dense whole foods could lead to weight loss.

Cons of the Tom Brady Diet

The Tom Brady diet has significant drawbacks, including its many restrictions. Only consuming fresh, organic, and seasonal produce is unrealistic for many people as it tends to be expensive. Eliminating all dairy, corn, gluten, and nightshade vegetables may not be realistic or necessary for many people. and makes the diet extremely limited.

In his book, Brady makes bold claims about the benefits of alkaline foods. He believes his diet neutralizes the pH level in the body by reducing acidity. However, health claims about alkaline diets do not have enough evidence to support their effectiveness.

Is the Tom Brady Diet a Healthy Choice?

The Tom Brady diet is often compared to vegan or plant-based diets, even though it contains the occasional serving of animal products. 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’s also uncommon for a high-protein diet to be high in fiber. Despite its rules and restrictions, it is relatively nutritionally balanced compared with federal guidelines for a healthy diet.

The U.S. Department of Agriculture's 2020–2025 Dietary Guidelines for Americans recommends consuming a variety of nutrient-dense whole foods, including vegetables of all types (especially dark, leafy greens), whole fruits, whole grains, lean protein, low-fat dairy products, legumes, and healthy fats for a balanced diet.

Many of the USDA's recommended foods—like nightshades, mushrooms, dairy products, corn, and animal protein—are limited or avoided on the Tom Brady diet. However, health experts agree that plant-based diets can be nutritious as long as animal protein from dairy products are replaced by plant-based sources.

The USDA also recommends a daily calorie intake of 2,000 calories for weight management and 1,500 a day for weight loss; this number can vary based on factors like age, gender, weight, and level of physical activity. Professional athletes like Brady will likely require more calories than the average person. There is no calorie counting on the TB12 plan, but it's a good idea to know your daily calorie target to stay on track with your goals. To determine that number try this calculator weight-loss calorie goal calculator.

Health Benefits

While the TB12 diet lacks scientific research, myriad studies support the health benefits of a plant-based diet. Adding more plant-based meals to your eating pattern may provide some advantages, even if you don't follow other restrictions in the Tom Brady diet.

Supports Weight Loss

The benefits of a plant-based diet are well-supported by scientific research. One study published in JAMA Network Open found a plant-based diet can help lower cholesterol, boost metabolism, and support weight loss.

Improves Heart Health

Plant-based diets are associated with a lower risk of cardiovascular disease. Numerous studies link vegetarian and vegan diets, and other plant-based eating plans to improve heart-related outcomes. One study in Clinical Cardiology found a plant-based diet reduces risk factors for cardiovascular disease.

Reduces Risk of Chronic Diseases

Studies show people who follow vegetarian and vegan diets have lower rates of cancer; some researchers cite a 10% to 12% reduction in overall cancer risk. Additionally, consumption of certain meat products (like processed meats) is linked to higher rates of cancer.

Research also shows eating a plant-based diet may lower the risk of type 2 diabetes and improve blood glucose control in people with diabetes.

May Help Fight Inflammation

Most of the criticism of the TB12 diet questions the alkalizing component of the eating plan and the restriction of foods thought to cause inflammation, such as nightshades. While certain anti-inflammatory foods may have credibility for preventing and treating certain chronic diseases, there is little evidence to back Brady's claims that nightshade vegetables trigger inflammation.

Still, many fruits and vegetables contain antioxidants, which fight inflammation. They are also associated with improved health outcomes.

Health Risks of the Tom Brady Diet

While the benefits of eating a diet rich in fruits, vegetables, whole grains, and lean protein are well-known, the TB12 diet advocates many restrictions that may be unnecessary. In some cases, they may even be harmful.

Could Lead to a B12 Deficiency

The Academy of Nutrition and Dietetics states that while plant-based diets can help prevent chronic diseases, there is the potential for a vitamin B12 deficiency, particularly among vegans. Those following a vegan diet should ensure they get adequate sources of B12 from fortified foods or other sources, according to the Academy.

May Cause Disordered Eating

Similar to other restrictive diets, the TB12 plan walks a fine line between healthy eating and obsession. Getting caught up in labeling foods “good” or “bad” can create an unhealthy relationship to food and lead to disordered eating behaviors such as orthorexia, which is an obsession with "clean" eating.

Potential for Too Much Protein

Current USDA guidelines indicate that 75% of Americans meet or exceed the recommendation for animal protein but fall short of the recommendations for plant-based protein. Health risks like heart disease and colon cancer are mitigated when you choose plant-based protein over animal protein.

Brady consumes lean animal protein in moderation, which is part of a balanced diet and likely does not pose health risks. He also has at least one protein shake a day with as many as three scoops of protein powder and consumes protein bars regularly as snacks. However, professional athletes may require far more protein than the average person.

Since the TB12 method doesn’t keep a close track of protein consumption, some people may exceed the recommended amount of protein. Experts warn that consuming too much protein can cause kidney stones.

A Word From Verywell

Tom Brady and the followers of his diet claim many benefits from this way of eating. This may be a suitable option for athletes who need lots of protein, electrolytes, and nutrients to stay healthy and energized for sports performance. However, most are not professional athletes and have different nutritional requirements. What works best for Brady may not be the best plan for you.

Remember, following a long- or short-term diet may not be necessary for you, and many diets out there don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight-loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.