What foods should you eat on a TB12 diet?

November 25, 2025 •

3 min read

According to the TB12 Method, eating a diet composed of 80% plant-based foods and 20% lean, organic animal proteins can help reduce inflammation and boost athletic recovery. This guide explores what foods should you eat on a TB12 diet, focusing on the anti-inflammatory, nutrient-dense foods it emphasizes.

Quick Summary

The TB12 diet follows an 80/20 principle, emphasizing organic, plant-based foods alongside lean animal protein for an anti-inflammatory approach. It focuses on whole, unprocessed foods, ample hydration with electrolytes, and specific nutrient combinations to support athletic performance and recovery.

Key Points

Embrace the 80/20 Rule: Prioritize an 80% plant-based diet, filled with organic fruits, vegetables, and whole grains, supplemented with 20% lean, clean protein.
Consume Anti-Inflammatory Foods: Focus on nutrient-dense options like blueberries, kale, and salmon, which support recovery and overall health.
Stay Hydrated with Electrolytes: Drink large quantities of water (half your body weight in ounces) with added electrolytes to maximize hydration and performance.
Avoid Inflammatory Foods: Eliminate gluten, dairy, sugar, and nightshade vegetables (tomatoes, peppers, eggplants) from your diet.
Opt for Organic and Local: Choose organic, locally-sourced, and seasonal foods whenever possible to ensure maximum nutritional value and freshness.
Prioritize Whole, Unprocessed Foods: Shun processed foods, trans fats, and refined carbohydrates in favor of natural, minimally processed ingredients.

TB12 Diet: The Anti-Inflammatory Approach to Eating

The TB12 diet, developed by Tom Brady and his wellness team, is centered on an 80/20 alkaline and anti-inflammatory eating strategy. The core philosophy is to consume mostly organic, plant-based foods, complemented by a smaller portion of lean, hormone-free animal protein. This eating plan is designed to minimize inflammation, accelerate recovery, and support sustained peak performance, principles detailed in Brady's book, The TB12 Method. Adherents also focus on drinking ample amounts of water with electrolytes, avoiding highly processed foods, sugar, trans fats, and certain inflammatory food groups like gluten, dairy, and nightshades.

The Cornerstone of the TB12 Diet: Whole Foods

At its heart, the TB12 diet is a whole-foods-based approach. This means prioritizing fresh, natural, and minimally processed ingredients. The diet's emphasis on nutrient-dense foods ensures a high intake of vitamins, minerals, and antioxidants, all of which contribute to better health and faster recovery. Organic, locally sourced, and seasonal produce are highly recommended to maximize nutritional value.

Protein Sources: Lean and Clean

Protein is crucial for muscle repair and growth, especially for athletes. On the TB12 diet, protein sources are carefully selected for their quality and leanness.

Lean Poultry: Organic, hormone-free chicken and turkey are primary protein sources.
Wild-Caught Fish: Fish such as salmon and tuna are favored, providing lean protein and omega-3 fatty acids.
Eggs: Eggs are also included as a good protein source, often consumed scrambled or as part of a vegetable hash.
Plant-Based Protein: TB12 protein powders, nuts, and seeds are integral for boosting protein intake. Almond butter is a frequently mentioned ingredient in smoothies.

Fruits, Vegetables, Grains, and Fats on the TB12 Diet

For details on allowed and restricted fruits, vegetables, grains, and fats on the TB12 diet, including a comparison with the Standard American Diet, along with information on snacks and supplements, please refer to {Link: This Is What Tom Brady Actually Eats https://www.youtube.com/watch?v=ZBGM2GqdvCQ}.

TB12: A Practical Food Guide

Following the TB12 diet requires a deep commitment to avoiding processed foods and focusing on whole, organic ingredients. This approach not only impacts your main meals but also your beverage choices, hydration schedule, and overall nutritional mindset. It’s a complete overhaul of one's eating habits, not just a simple list of dos and don'ts. By embracing the TB12 method, proponents aim to reduce inflammation, improve physical performance, and enhance their body's overall wellness. While the diet has its critics, its emphasis on fresh, clean eating aligns with many modern health principles.

Considerations for Adopting a TB12-Style Diet

While the TB12 diet is rich in many healthy, nutrient-dense foods, its restrictive nature makes it challenging to follow consistently. The emphasis on high-cost organic and specific supplements, coupled with the elimination of food groups like nightshades, dairy, and gluten, can be impractical for many. Potential followers should weigh the strictness of the diet against its potential benefits and consider adapting the general principles—such as increasing plant intake and reducing processed foods—rather than adhering to every specific rule. It is always recommended to consult a healthcare professional or registered dietitian before making significant dietary changes. A balanced diet and lifestyle are key to long-term health, and what works for an elite athlete may not be ideal for everyone.

A Final Note on Sustainability

The long-term sustainability of the TB12 diet has been a point of debate among nutritionists. The level of preparation and expense required often necessitates a personal chef or significant lifestyle adjustments, which are not feasible for most people. However, incorporating some of the core tenets, like reducing processed food and increasing fruit and vegetable consumption, can be a manageable and beneficial change for anyone. The TB12 method's focus on hydration, lean protein, and unprocessed foods offers a powerful framework for enhancing well-being, even if adopted with a less rigid approach.

Frequently Asked Questions

The TB12 diet, also known as the TB12 Method, is an eating plan developed by Tom Brady that is 80% plant-based and 20% lean animal protein. It focuses on whole, organic, anti-inflammatory foods to support athletic performance and recovery.

No, the TB12 diet strictly avoids dairy products, including milk, cheese, and yogurt. The only dairy exception is clarified butter, or ghee.

Allowed proteins include organic and hormone-free chicken and turkey, wild-caught fish like salmon, and eggs. Plant-based proteins from nuts, seeds, and specific TB12 protein powders are also encouraged.

The TB12 diet restricts nightshade vegetables such as tomatoes, peppers, and eggplants based on the belief that they can cause inflammation in some individuals, although this is not scientifically proven for the general population.

No, coffee and other caffeinated teas are not permitted on the TB12 diet. The restriction is based on beliefs that caffeine can be dehydrating and acidic.

The diet recommends drinking large quantities of filtered, distilled, or spring water. It is particularly important to use electrolyte-infused water to promote hydration and alkalinity.

Fruits are encouraged, especially alkaline ones like blueberries, bananas, and pineapple. However, they should not be eaten in combination with other foods during meals, but rather as a standalone snack.