What are you allowed to eat on the TB12 diet?

According to reports, Tom Brady's personal chef created a nutrition manual based on an 80/20 balance, focusing on whole foods for his TB12 method. So, what are you allowed to eat on the TB12 diet to fuel your body like a top athlete?

Quick Summary

The TB12 diet emphasizes a plant-based, anti-inflammatory approach to eating. It focuses on an 80/20 ratio of plants to lean protein, consuming organic, whole foods while restricting processed items, gluten, dairy, nightshades, and other inflammatory foods.

Key Points

• 80/20 Ratio: The diet is structured with 80% plant-based foods (vegetables, fruits, whole grains) and 20% lean animal protein (wild-caught fish, organic poultry).

• Embrace Whole Foods: Focus on consuming fresh, organic, seasonal, and minimally processed foods to maximize nutrient intake.

• Avoid Inflammatory Foods: Exclude nightshade vegetables (tomatoes, peppers, eggplants), gluten, dairy, sugar, caffeine, and alcohol to reduce inflammation.

• Stay Hydrated: Drink half your body weight in ounces of water daily, often with added electrolytes, and avoid drinking large quantities during meals.

• Practice Mindful Eating: Stop eating when you feel about 75% full and avoid consuming food within three hours of bedtime to aid digestion.

• High-Quality Sourcing: Insist on grass-fed, organic, and antibiotic-free animal products and locally grown produce for the best quality.

The TB12 diet, developed by Tom Brady and his former personal chef, is designed to enhance athletic performance, reduce inflammation, and improve overall health. It operates on a strict, but health-focused, set of guidelines that prioritize whole, nutrient-dense foods. The core of the TB12 approach is an 80/20 principle, where 80% of your intake is plant-based and 20% is lean animal protein.

The Green Light: Foods You Can Eat

For those wondering what are you allowed to eat on the TB12 diet, the emphasis is on a wide variety of fresh, organic, and seasonal foods. The plan is rich in fruits, vegetables, and other nutrient-dense options. The goal is to fill your plate with foods that support recovery and reduce inflammation.

Plant-Based Powerhouses

• Fruits: All fresh fruits are allowed, especially bananas in smoothies, and berries which are rich in antioxidants.
• Vegetables: Most vegetables are compliant, with a heavy emphasis on leafy greens like kale, spinach, and Swiss chard. Other examples include broccoli, carrots, zucchini, and cauliflower.
• Whole Grains: Gluten-free whole grains are included, such as quinoa, brown rice, rolled oats, and millet.
• Legumes: Beans and legumes like chickpeas, black beans, pinto beans, and lentils are encouraged.
• Nuts and Seeds: Nuts and seeds are recommended for snacks, including walnuts, almonds, cashews, flax seeds, and chia seeds. Almond butter is a frequent ingredient in smoothies.
• Healthy Fats: Approved oils include coconut oil for cooking and raw extra-virgin olive oil for dressings. Avocados are also a staple.

Lean Protein Sources

• Meat: Grass-fed, organic, and hormone-free lean meats like chicken, turkey, and steak are permitted, though they should be a smaller portion of the diet.
• Fish: Wild-caught fish such as salmon, tuna, and sardines are encouraged, as are other seafood options.
• Eggs: Pasture-raised eggs are a budget-friendly source of protein.

Approved Beverages

• Water: Drinking a significant amount of water is a cornerstone of the diet. The recommendation is to drink half your body weight in ounces daily, often with added electrolytes.
• Smoothies: Protein shakes made with pea or whey protein powder are regularly consumed.

TB12-Compliant vs. Non-Compliant Foods

Feature	Compliant Food (TB12)	Non-Compliant Food (Avoid)	Reasoning
Protein	Grass-fed chicken, wild-caught salmon, pasture-raised eggs	Factory-farmed meat, processed meats (bacon, sausages)	Emphasis on lean, high-quality, anti-inflammatory protein.
Dairy	TB12 whey protein isolate, almond milk	Milk, cheese, yogurt, ice cream (most dairy)	Belief that dairy promotes inflammation.
Grains	Gluten-free whole grains (quinoa, brown rice, oats)	Grains with gluten (wheat, barley, rye), white flour	Avoids inflammation associated with gluten.
Vegetables	Green leafy veggies, broccoli, zucchini, sweet potatoes	Nightshades (tomatoes, peppers, eggplant, potatoes)	Nightshades are believed to contribute to inflammation.
Sweeteners	Natural fruit sugars (limited)	White sugar, high-fructose corn syrup, artificial sweeteners	Eliminates added sugars and processed sweeteners.
Fats	Coconut oil for cooking, raw olive oil for dressings	Canola oil, soybean oil, trans fats	Avoids trans fats from high-heat cooking and promotes healthy fats.

Guidelines Beyond the Food List

The TB12 method is not only about the food you eat but also when and how you eat it. These rules are integral to following the diet correctly.

Proper Hydration

Proper hydration is a central pillar of the TB12 philosophy. Beyond the recommendation to drink half your body weight in ounces of water, there are specific timing guidelines. Followers are advised to drink plenty of water before and after meals, but to limit fluid intake during meals, as it is believed to interfere with digestion. Hydration is also a tool for maintaining muscle pliability and flushing out toxins. Electrolyte mixes are frequently added to water to support this process.

Mindful Eating Practices

The diet promotes mindful eating, including the practice of stopping eating when you feel 75% full. This technique is thought to aid digestion and nutrient absorption. Followers are also instructed to avoid eating within three hours of going to sleep, which helps support better digestion and metabolic health overnight.

Food Quality and Sourcing

A major component of the TB12 diet is the emphasis on high-quality, organic, and locally sourced foods. The plan recommends eating seasonally and avoiding genetically modified organisms (GMOs). When consuming animal products, the requirement is that they are grass-fed, free-range, and wild-caught, without added hormones or antibiotics. The philosophy suggests that nutrient-dense, clean foods are superior fuel for the body.

Conclusion

The TB12 diet offers a structured approach to nutrition centered on anti-inflammatory, whole-food consumption. By focusing on a plant-heavy, 80/20 ratio of plants to lean protein, followers consume a diet rich in fruits, vegetables, and gluten-free whole grains. Key exclusions include processed foods, added sugars, most dairy, gluten, and nightshade vegetables. The principles also stress proper hydration, mindful eating, and high-quality food sourcing. While some aspects, like the strict elimination of certain healthy foods like nightshades, are debated by nutrition experts, the overall focus on whole, unprocessed foods aligns with many reputable dietary recommendations. Adhering to the TB12 diet requires a significant commitment but can lead to improved energy, reduced inflammation, and better athletic performance.

References

• Healthline. (2022, July 29). Tom Brady Diet: TB12 Method Reviewed. Retrieved from https://www.healthline.com/nutrition/tom-brady-diet
• Elevate Dental. (2024, March 13). TB12 Method: How to Follow the Tom Brady Diet Plan. Retrieved from https://www.elevatedentaldayton.com/tb12-method-how-to-follow-the-tom-brady-diet-plan/
• TODAY.com. (2025, August 27). Tom Brady's TB12 Diet: The Pros, Cons and a Shopping List. Retrieved from https://www.today.com/health/diet-fitness/tb12-diet-rcna168973
• Yahoo. (2024, September 16). Tom Brady's Diet Once Got Him Branded a 'Psychopath'. Retrieved from https://www.yahoo.com/lifestyle/tom-brady-diet-includes-surprising-185422116.html

Frequently Asked Questions

What is the 80/20 principle in the TB12 diet?

The 80/20 principle means that 80% of your daily food intake should consist of plant-based foods, such as fruits, vegetables, and whole grains, while the remaining 20% comes from lean animal proteins like fish and organic chicken.

Why are nightshade vegetables avoided on the TB12 diet?

Nightshade vegetables, including tomatoes, peppers, and eggplants, are avoided because of the belief that they can contribute to inflammation in the body for some individuals. However, this claim is not supported by robust scientific evidence.

Can you drink coffee on the TB12 diet?

No, coffee is not recommended on the TB12 diet, as caffeine is thought to be dehydrating and potentially inflammatory. Some interpretations allow a small amount of caffeine before noon, but strict followers avoid it.

Are grains allowed on the TB12 diet?

Yes, but only gluten-free whole grains are permitted. Compliant options include quinoa, brown rice, and millet, while all wheat products and gluten-containing items are restricted.

What kind of fats are allowed on the TB12 diet?

Healthy fats like avocado oil and coconut oil are approved for cooking, while raw olive oil is used for dressings. The diet prohibits canola oil and other vegetable oils that can become trans fats when cooked at high heat.

Is dairy completely off-limits?

Most dairy products, including milk, cheese, and yogurt, are restricted. However, some interpretations allow TB12 whey protein supplements. Dairy alternatives like almond milk and coconut milk are commonly used.

What does a typical meal look like on the TB12 diet?

A typical meal follows the 80/20 rule, with a large portion of vegetables alongside a palm-sized portion of lean protein. A meal could be grilled salmon with a large serving of quinoa and sautéed greens.