by The Strict Diet of NFL Legend Tom Brady
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Tom Brady is widely considered one of the greatest quarterbacks of all time in the NFL. At 44 years old, he continues to defy age and play at an elite level, leading the Tampa Bay Buccaneers to a Super Bowl victory in 2021. Much of Brady’s longevity and sustained success has been attributed to his intense focus on health, wellness, and nutrition. He follows a plant-based, anti-inflammatory diet known as the TB12 Method, which emphasizes whole, nutrient-dense foods and avoids processed ingredients. Let’s take a deeper look into some of the key components of Brady’s strict diet.
Avocados
Avocados are a staple in Brady’s diet and for good reason. They are packed with healthy fats and fiber, both of which are important for feeling full and satisfied. Avocados contain monounsaturated fatty acids, the same type of “good” fat found in olive oil. These fats have been shown to help reduce inflammation in the body and promote heart health when consumed as part of an overall healthy diet. Beyond their healthy fat content, avocados also provide important vitamins and minerals like potassium, vitamin K, vitamin C, vitamin E, folate, and riboflavin.
Brady enjoys avocados both as a snack on their own and incorporated into other dishes. Some favorite ways he prepares them include mashing them onto toast with salt and pepper for breakfast, slicing them onto salads, and blending them into green smoothies. The creamy texture and mild flavor of avocados make them very versatile and able to be enjoyed either savory or sweet preparations. Their healthy fats also provide sustained energy to fuel an intense NFL workout or practice. It’s no wonder avocados have become a staple high-performance food for Tom Brady.
Berries
Like avocados, berries are another anti-inflammatory superfood that Brady incorporates regularly into his diet. Berries are packed with antioxidants that can help reduce oxidative stress in the body. The specific antioxidants found abundantly in berries, such as anthocyanins, have been shown to benefit heart and brain health when consumed regularly. Berries also provide vitamins, minerals, and fiber to support overall wellness.
While Brady has said he personally doesn’t care for strawberries, other berry varieties are a regular part of his plan. Some top choices include blueberries, raspberries, blackberries, and acai berries. Brady enjoys berries both fresh and frozen to get their antioxidant power all year round. He’ll eat them plain as a snack or add them to oatmeal, yogurt, or smoothies for a nutrition boost. Due to their natural sweetness, berries also satisfy a sweet tooth craving without added sugars. With their powerful antioxidant and anti-inflammatory properties, berries are a brain- and body-healthy addition to Brady’s plant-based regimen.
Lean Protein
Getting high-quality protein is essential for an athlete like Brady to support muscle growth, repair, and recovery. As a plant-based eater, he focuses on lean protein sources like beans, lentils, nuts and seeds, plant-based meat alternatives, fish, and chicken. Brady prefers wild-caught salmon, sardines, and anchovies for their omega-3 fatty acid content. He also enjoys chicken, especially bone broth-poached chicken, for its collagen benefits.
When it comes to plant-based proteins, Brady regularly eats chickpeas, black beans, edamame, and nut butters like almond and peanut butter. He combines beans and lentils with grains like quinoa and brown rice to create complete plant-based proteins. Supplementing his diet with a pea or brown rice protein powder also ensures adequate protein intake. Brady aims to get high-quality protein with each meal to support his intense training regimen while avoiding red and processed meats. Choosing lean, unprocessed sources is an important part of his anti-inflammatory approach.
Leafy Greens
Dark, leafy greens like kale, spinach, Swiss chard, and arugula are a staple vegetable in Brady’s plant-forward diet. Leafy greens provide an abundance of vitamins, minerals, and fiber to support overall health. Specifically, they are high in vitamins A, C, and K along with iron, calcium, potassium, and magnesium. Leafy greens also contain antioxidants and anti-inflammatory compounds to reduce oxidative stress and promote cellular health.
Brady enjoys leafy greens both cooked and raw. Some favorite preparations include sautéed kale, massaged kale salads, and blended green smoothies. He aims to get a large serving of leafy greens with both lunch and dinner. The high volume of nutrients in leafy greens support brain health, heart health, bone health, digestion, and more. Their low calorie density also helps Brady feel full while following an anti-inflammatory, plant-based approach. Dark, leafy greens are a cornerstone of Brady’s nutrition regimen for optimal performance and recovery.
Whole Grains
While simple carbohydrates are avoided, whole grains play an important role in Brady’s diet for their fiber, mineral, vitamin, and complex carbohydrate content. Complex carbs provide sustained energy without spikes and crashes. Brady focuses on consuming whole grains that are high in nutrients and fiber like quinoa, brown rice, wild rice, buckwheat, millet, and oats. He also enjoys 100% whole grain breads and pastas made from ingredients like sprouted lentils or chickpeas.
When choosing grains, Brady pays close attention to the processing method. He prefers grains that are minimally processed, avoiding anything enriched or refined. This helps maximize nutrient density while minimizing glycemic impact. Some favorite whole grain preparations include quinoa salads, brown rice bowls with beans and veggies, and oatmeal made with nut milk. The fiber, complex carbs, vitamins, and minerals in whole grains support Brady’s performance needs as well as digestive, heart, and brain health when part of an overall balanced diet.
Other Notable Foods
While the foods above represent some of the core staples in Brady’s plant-focused diet, there are a few other notable foods he enjoys regularly:
– Fruits – In addition to berries, Brady enjoys other antioxidant-rich fruits in moderation like oranges, grapefruits, pineapples, and melons.
– Vegetables – Beyond leafy greens, other non-starchy veggies Brady eats include broccoli, cauliflower, Brussels sprouts, carrots, peppers, tomatoes, zucchini, and mushrooms.
– Nuts and Seeds – Almonds, walnuts, pumpkin seeds, chia seeds, and hemp seeds provide healthy fats, protein, vitamins, and minerals.
– Herbs and Spices – Brady uses herbs and spices liberally to flavor foods without added salt or sugar. Favorites include turmeric, ginger, garlic, basil, oregano, and chili peppers.
– Anti-inflammatory Fats – In addition to avocados, Brady enjoys extra virgin olive oil, coconut oil, and avocado oil for cooking and dressings.
– Bone Broth – Sipping bone broth is said to provide joint and gut benefits. Brady prefers chicken, beef, or vegetable bone broth.
– Hydration – Brady drinks mainly water and herbal teas and limits caffeine. He sips water regularly throughout the day for hydration and performance.
While Brady’s diet is very focused on whole, plant-based foods, it’s important to note that nutritional needs can vary significantly from person to person. His strict regimen has allowed him to play professionally into his mid-40s but may not be appropriate or sustainable for every lifestyle or individual. Working with a registered dietitian can help develop a personalized nutrition plan best suited to meet individual health, fitness and performance goals.
In summary, Tom Brady’s plant-focused TB12 Method diet emphasizes nutritious whole foods that are high in nutrients, fiber, healthy fats, and complex carbs while avoiding processed and inflammatory ingredients. Core staples include avocados, berries, leafy greens, beans, wild-caught fish and organic poultry, nuts and seeds, whole grains, and healthy fats. By focusing on anti-inflammatory, nutrient-dense whole foods, Brady aims to promote recovery, longevity, and sustained elite performance well into his 40s. His plant-based approach provides a blueprint for clean, performance-supporting nutrition.
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