Does Tom Brady Eat Quinoa? The TB12 Diet Revealed

January 7, 2026 •

3 min read

Tom Brady's TB12 diet is built on an anti-inflammatory, mostly plant-based eating pattern. When it comes to specific grains, the answer to 'does Tom Brady eat quinoa?' is a resounding yes, as it is a foundational part of his nutrition plan for peak athletic performance.

Quick Summary

An examination of Tom Brady's TB12 diet, including a detailed look at his grain consumption. Find out what whole grains are approved and which are restricted, plus the reasoning behind his strict nutritional choices for athletic longevity and reduced inflammation.

Key Points

Yes, Tom Brady eats quinoa: Quinoa is a staple of the TB12 diet because it is a gluten-free, anti-inflammatory whole grain.
TB12 is gluten-free: The diet avoids all gluten-containing grains like wheat, barley, and rye to reduce inflammation.
Quinoa is a complete protein: It provides all nine essential amino acids, which is crucial for muscle repair and recovery for athletes.
Diet follows an 80/20 rule: The plan emphasizes a high intake of plant-based foods, making up 80% of calories, with lean animal proteins comprising the remaining 20%.
Other approved grains: In addition to quinoa, gluten-free whole grains like brown rice, millet, and oats are also included in the TB12 diet.
Inflammation reduction is key: The dietary focus on anti-inflammatory foods is a primary reason for the inclusion of quinoa and the exclusion of gluten and other processed foods.
Quinoa is versatile: Brady's chefs have prepared various quinoa dishes, from salads to bowls with wilted greens and specialized sauces.

Tom Brady's commitment to peak physical condition throughout his long NFL career is legendary, and a cornerstone of his regimen is the TB12 Method. This nutrition philosophy is far from typical and meticulously planned to reduce inflammation and optimize performance. One of the most frequently asked questions revolves around specific food items, including grains like quinoa.

The TB12 Method: A Closer Look at Brady's Diet

The TB12 diet operates on an approximately 80/20 principle: 80% of his diet consists of organic, whole, plant-based foods, while the remaining 20% comes from lean, organic animal proteins. This focus on anti-inflammatory, alkaline-promoting foods is designed to support rapid recovery and overall health. The diet strictly eliminates many common ingredients believed to cause inflammation or acidity, such as gluten, dairy, sugar, and certain vegetables.

Which Grains Are Allowed on the TB12 Diet?

Because the TB12 diet is gluten-free, a number of grains are explicitly prohibited, including all wheat products. However, several gluten-free whole grains are approved and regularly consumed by Brady, his family, and others who follow the plan. Quinoa is featured prominently on this approved list due to its nutrient density and versatile nature.

Approved Grains:
- Quinoa: Valued for its anti-inflammatory properties, high fiber, and complete protein content, quinoa is a staple. Brady's former chef, Allen Campbell, has specifically mentioned preparing quinoa dishes for the family.
- Brown Rice: As a gluten-free whole grain, brown rice is an acceptable and nutritious carbohydrate source.
- Millet: Another nutrient-rich, gluten-free option included in the TB12 plan.
- Oats: When certified gluten-free, oats are a part of Brady's eating regimen.
- Buckwheat: This gluten-free whole grain is also endorsed by the TB12 method.
Restricted Grains:
- Wheat: All wheat-based products, including most breads, pastas, and cereals, are excluded due to their gluten content.
- Barley and Rye: Like wheat, these gluten-containing grains are not part of the plan.

Why Quinoa Makes the Cut for Tom Brady

Quinoa's inclusion is a perfect example of the TB12 philosophy in action. It is a complete protein, meaning it contains all nine essential amino acids, which is crucial for muscle repair and growth. Additionally, quinoa is packed with fiber, minerals, and antioxidants, all of which contribute to an anti-inflammatory effect on the body. For a professional athlete, managing inflammation is key to minimizing injury and speeding up recovery.

Comparison: Grains on the TB12 Diet


Grain	Approved on TB12 Diet	Why It's Approved/Disapproved
Quinoa	Yes	Gluten-free, complete protein, high in fiber and nutrients, anti-inflammatory.
Brown Rice	Yes	Gluten-free whole grain, provides complex carbohydrates and fiber.
Millet	Yes	Gluten-free alternative, rich in nutrients.
Wheat	No	Contains gluten, which the diet considers inflammatory.
Barley	No	Contains gluten, avoided to minimize inflammation.
White Rice	No	Considered a refined grain with lower nutritional value compared to brown rice.

Sample Quinoa Dishes on the TB12 Plan

Tom Brady's private chefs have prepared various quinoa dishes for him, proving it's a versatile part of his meals. Some examples include:

Southwest Quinoa Salad: A sample meal plan on Verywell Fit includes a Southwest Quinoa Salad, though it notes to omit bell peppers to adhere to the nightshade restriction.
Quinoa with Wilted Greens: Tom's former chef mentioned making a quinoa dish with wilted kale, Swiss chard, or beet greens, along with garlic and a cashew sauce for a comforting meal.
Vegetable-Quinoa Bowl: A sample menu from Healthline includes a vegetable-quinoa bowl with cashew sauce, lime curry, and black beans.

Conclusion: Quinoa is a TB12 Staple

The short and definitive answer to the question "does Tom Brady eat quinoa?" is yes. Quinoa aligns perfectly with the core principles of his restrictive TB12 diet by being gluten-free, anti-inflammatory, and nutrient-dense. As a source of complex carbohydrates and complete protein, it helps fuel his body for peak performance and aids in his renowned recovery process. For anyone looking to emulate the dietary habits of one of the NFL's most enduring athletes, incorporating whole, gluten-free grains like quinoa is a key step.

Can I eat anything else?

While this article provides comprehensive information on the topic, understanding the broader context of Tom Brady's eating habits can be helpful. For more details on the TB12 method's full list of food restrictions and inclusions, resources like the TB12 website or summaries on health and nutrition sites are recommended.

Frequently Asked Questions

The TB12 diet is a nutrition plan created by Tom Brady, focusing on anti-inflammatory, whole, and mostly plant-based foods. It's built around an 80/20 principle of plants to animal proteins, excluding gluten, dairy, and processed foods.

Botanically, quinoa is a seed from the goosefoot plant family. However, it is prepared and consumed in the same way as a cereal grain and is often categorized as a pseudocereal.

The TB12 diet avoids gluten because it is considered a potentially inflammatory agent. Reducing inflammatory foods is a core principle of Brady's nutrition philosophy, aimed at improving recovery and overall performance.

Besides quinoa, Tom Brady also consumes other gluten-free whole grains. These include brown rice, millet, buckwheat, and gluten-free oats.

While developed for athletic performance, the emphasis on whole, unprocessed foods, healthy fats, and a high intake of fruits and vegetables makes the TB12 diet a solid base for a healthy eating plan for most people.

Yes, Brady's diet has included dishes like Southwest Quinoa Salad and a comfort food bowl of quinoa with wilted greens, garlic, and a cashew sauce.

Detailed information on the TB12 Method is available in Tom Brady's book, The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance, as well as on the official TB12 website.