The TB12 diet, a key component of Tom Brady's holistic wellness philosophy, centers on reducing inflammation, increasing energy, and accelerating recovery through specific nutritional choices. It is characterized by its plant-forward approach, with an 80/20 rule favoring plant-based over animal-based foods.
The TB12 Food Philosophy: 80% Plants, 20% Protein
At its core, the TB12 diet follows an 80/20 ratio, where 80% of the food consumed is plant-based and 20% is lean animal protein. The plan strongly emphasizes consuming whole, organic, and minimally processed foods, favoring what Brady and his team believe are anti-inflammatory options. Food quality is paramount, with followers encouraged to source organic, locally grown, and seasonal produce whenever possible. Animal products must be organic, grass-fed, and hormone-free, while fish should be wild-caught.
What to eat on the TB12 diet: A breakdown of approved foods
The allowed foods on the TB12 plan form a nutrient-dense list rich in vitamins, minerals, fiber, and healthy fats. These include a variety of fruits and vegetables such as berries, leafy greens, cruciferous vegetables, root vegetables, avocados, bananas, oranges, and apples. Approved lean proteins consist of organic grass-fed poultry and red meat (in moderation), wild-caught fish, pasture-raised eggs, legumes, beans, nuts, and seeds. Gluten-free whole grains like quinoa, brown rice, millet, and steel-cut oats are included. Healthy fats come from sources like extra-virgin olive oil, coconut oil, avocado oil, and nut butters. Additionally, ample hydration with electrolytes and TB12 brand supplements, including protein powder, are integral to the plan.
Foods and ingredients to avoid
The TB12 diet is equally defined by what it eliminates as what it includes. Strictly avoided foods include processed items, refined sugar, gluten, most dairy, caffeine, and alcohol. Nightshade vegetables are also excluded based on anecdotal evidence. Certain oils like canola and soybean oil are off-limits, and Himalayan pink salt is preferred over iodized salt.
A typical TB12 day
A typical day on the TB12 diet emphasizes consistent hydration with electrolytes, starting in the morning. Meals are structured around the 80/20 plant-to-protein ratio. A high-protein smoothie is common for breakfast, followed by plant-heavy meals for lunch and dinner featuring lean protein sources. Snacks include fruits, nuts, or vegetables with hummus. The diet advises against eating within three hours of bedtime.
TB12 diet food comparison
| Food Category | Approved TB12 Foods | Restricted/Limited TB12 Foods |
|---|---|---|
| Proteins | Lean, organic, grass-fed poultry; wild-caught fish; beans; legumes; nuts; seeds; organic, pasture-raised eggs | Farmed fish; processed meats; most red meat |
| Grains | Gluten-free whole grains (quinoa, brown rice, millet) | Gluten-containing grains (wheat, barley, rye); white grains; sugary cereals |
| Fruits & Veggies | Most fruits and vegetables (berries, leafy greens, avocados) | Nightshade vegetables (tomatoes, peppers, eggplant, potatoes) |
| Fats | Healthy fats from avocado, nuts, seeds, coconut oil, extra-virgin olive oil | Trans fats; saturated fats; canola oil; soybean oil |
| Dairy | TB12 whey protein supplement | Milk, cheese, yogurt, and other dairy products |
| Beverages | Water with electrolytes; protein shakes; smoothies; minimal caffeine | Alcohol; coffee; sugary drinks; juices |
| Additives | Himalayan pink salt | Iodized table salt; added sugar; MSG; artificial sweeteners |
How does the diet influence performance and recovery?
The anti-inflammatory focus of the TB12 diet is central to its claims of improving athletic performance and recovery. By emphasizing antioxidant-rich plant foods and eliminating processed items, the diet aims to lower chronic inflammation. However, some specific restrictions, like avoiding nightshades, lack strong scientific support. The diet's high fiber and hydration components support digestion, blood sugar, and muscle function. Protein intake aids muscle repair, though the reliance on proprietary supplements is noted by critics.
Is the TB12 diet suitable for everyone?
Nutrition experts often point out the restrictive and costly nature of the TB12 diet, which may not be ideal for the average person. Eliminating entire food groups can potentially lead to nutrient deficiencies without careful planning. The scientific basis for some restrictions, such as nightshades, is not strong. A more balanced approach, aligning with general dietary guidelines that include a wider variety of foods, is often considered more practical and affordable for overall health.
Conclusion: Navigating Tom Brady's strict eating plan
For those wondering what to eat on the TB12 diet, the answer lies in a stringent plan centered on 80% organic, whole, plant-based foods and 20% lean protein, coupled with significant hydration and supplements. Key exclusions include processed foods, most dairy, gluten, nightshades, and excessive caffeine and alcohol. While its emphasis on nutrient-dense, anti-inflammatory foods is beneficial, some restrictions lack strong scientific evidence, making the full protocol challenging and potentially unnecessary for the average individual. Adopting its core principles of more plants and less processed food can be a practical starting point. [Disclaimer: Always consult with a healthcare provider or registered dietitian before starting a new diet plan.]
TB12 diet vs. Mediterranean diet
Both the TB12 and Mediterranean diets prioritize whole foods and plants, but the TB12 diet is significantly more restrictive. The TB12 plan emphasizes an 80/20 plant-to-protein ratio and strictly eliminates gluten, most dairy, nightshades, caffeine, and alcohol. In contrast, the Mediterranean diet is more flexible, allowing moderate amounts of wine, dairy, and a wider range of grains, with its primary focus on heart health rather than performance. The types of oils used also differ, with TB12 favoring coconut and olive oils and restricting canola and soy, while the Mediterranean diet prioritizes extra-virgin olive oil.
Conclusion
In conclusion, understanding what you eat on the TB12 diet involves embracing an 80% plant-based, 20% lean-protein model, prioritizing organic whole foods, and committing to extensive hydration. Key exclusions include processed foods, refined sugars, most dairy, gluten, nightshades, caffeine, and alcohol. While its emphasis on nutrient-dense, anti-inflammatory foods aligns with many healthy eating patterns, its significant restrictions and reliance on supplements make it both expensive and challenging for many to maintain long-term. For the average person, adopting the TB12 diet's core tenets—more plants, less processed food—may be more practical than following its full, stringent protocol.
