Tom Brady’s Diet Is Nearly Impossible for ‘Regular People’

It’s safe to say the diet of a champion NFL player will be different from what the average football fan eats, and Tom Brady is no exception. But the retired quarterback’s diet isn’t exactly what you think when you envision an athlete.

Brady wrote a book about his diet in 2017, called The TB12 Method, which details what he eats and when. At first glance, the 44-year-old’s meals are low in sugar and full of vegetables, lean meats, and water. Now that Brady’s officially retired, he may become less strict. However, he’s passionate about his health, and his wife eats similarly. So this might be a nutrition plan they will practice for life.

A closer look reveals why Tom Brady’s diet isn’t that easy for the average person to follow. In fact, for many “regular people,” it could be nearly impossible to copy.

What does Tom Brady eat every day?

As Tom Brady holds the Lombardi Trophy, the quarterback credits his diet in part for helping him become a seven-time Super Bowl champion
Tom Brady of the Tampa Bay Buccaneers after winning Super Bowl LV | Mike Ehrmann/Getty Images

What Brady consumes is generally low in sugar and as natural as possible. He’s even been known to make his own sports drinks, eschewing Gatorade. The former QB’s daily diet is about 80% vegetables with a decent amount of lean meats, and he includes only whole grains.

But Brady also has a rather rigid eating schedule, according to the Boston Globe. He starts with 20 ounces of water in the morning with electrolytes mixed in. Then he moves on to a fruit-and-nut smoothie. After a workout comes a protein-based drink and breakfast — also protein-based with avocados and eggs.

Snacks are present throughout the day. Lunch usually involves mostly vegetables with maybe some nuts, plus fish. Brady enjoys more snacks in the afternoon, either protein-based or whole fruits, then he follows it up with a vegetable-heavy dinner and no dessert, but maybe some bone broth.

Brady also restricts food combinations, avoiding a mix of protein and carbs like potatoes. He eats fruit alone and does not drink a lot of water when he’s eating. He generally avoids nightshade vegetables, such as tomatoes, and he won’t eat olive oil that’s been cooked.

The 42-year-old admits he’s gotten less strict and now allows himself the occasional treat, like pizza, according to CNBC. But his daily diet is still generally the same.

One reason why diets are so tough to maintain involves the restrictions they place on what you eat. And Brady’s highly restrictive eating plan even makes you monitor the food combinations you eat. If you can stick to it, that’s great, but others may not be so lucky. After all, it’s a diet meant to sustain a specific activity level, one most non-athletes don’t reach. This could also be a reason why Brady will get more lenient with his meals in retirement.

Brady’s massive water intake

Brady also drinks an astounding amount of water throughout the day. In fact, he’s admitted to drinking between 12 and nearly 25 glasses of water daily, so right there you have another obstacle. Assuming he means eight-ounce glasses, Brady is consuming up to 200 fluid ounces of water a day.

The general guideline for an adult male’s water intake is around 15.5 cups daily, according to the Mayo Clinic. Brady no doubt needed all that water due to his workout schedule. But your average office worker who isn’t a professional athlete won’t need that much. Of course, you could just stick with the lower amounts of water well within the recommended range.

Two more factors can make Brady’s diet hard to follow. First, all of that food costs a lot of money. It’s a sad statement that eating so many vegetables and lean meats is expensive, but the cost may be too much for some. Second, he and his family have a personal chef. All Brady really has to do is eat what’s placed in front of him. That’s a lucky family!

What do nutritionists say about Tom Brady’s diet plan?

Brady’s daily diet gets mixed reviews from at least one nutrition expert, Cooking Light reports. There are some great features you might want to copy, such as eating unprocessed foods, consuming a substantial amount of vegetables, being adequately hydrated, and cutting added sugars that seem to infiltrate most meals and snacks.

Brady’s diet is heavy on anti-inflammatory foods, which is nutritionally awesome. However, the food restrictions — avoiding tomatoes and dairy, not combining certain foods, and passing on foods considered to be acidic — may be unnecessary.

Yes, if you have a bad reaction to dairy, don’t eat it. Otherwise, there’s no reason to avoid it. Dairy may just be an extra restriction you don’t need, for example.

Despite the restrictions and whether a “regular person” could eat as he does, you know what? Brady’s a seven-time Super Bowl champion. If he feels great on his daily diet, this should at least inspire you to eat more vegetables, drink more water, and cut down on added sugar.