What Meat Does Tom Brady Eat as Part of His TB12 Method?

December 19, 2025 •

3 min read

Did you know that Tom Brady's dietary philosophy dictates that 80% of his food intake is plant-based? This focus on a predominantly vegetable-centric plate heavily influences exactly what meat does Tom Brady eat, prioritizing quality over quantity.

Quick Summary

Tom Brady's diet consists of high-quality, lean proteins like grass-fed steak, wild-caught salmon, and organic chicken, which make up about 20% of his total food intake.

Key Points

High-Quality Only: Tom Brady eats only high-quality, lean meats such as organic grass-fed steak, organic chicken, and wild-caught fish like salmon.
The 80/20 Rule: Animal protein constitutes only about 20% of his diet, with the other 80% coming from plants, nuts, and seeds.
No Processed Meats: Processed meats, cold cuts, and fatty cuts are strictly avoided due to their inflammatory nature.
Portion Control: Meat portions are restricted to approximately the size of his palm, served with a double-sized portion of vegetables.
Supplemented Protein: He uses protein shakes, including whey and pea protein, to supplement his protein intake, especially for post-workout recovery.
Focus on Anti-Inflammation: The core reason for his meat choices is to reduce inflammation, which is vital for an athlete's recovery and longevity.

Understanding the TB12 Philosophy and the 80/20 Rule

Tom Brady's nutritional approach, known as the TB12 Method, is designed for peak performance and recovery by reducing inflammation. A cornerstone of this method is the '80/20 rule,' which mandates that approximately 80% of his diet consists of organic, plant-based foods, while the remaining 20% is composed of high-quality, lean animal proteins. This flexitarian approach is a key part of his longevity and athletic success.

The Quality of Meat is Paramount

For Brady, the source and quality of his animal protein are non-negotiable. The TB12 method emphasizes consuming meat that is:

Grass-fed and organic: This applies to all red meat, such as steak and bison, ensuring the animals are raised naturally without hormones or antibiotics.
Pasture-raised and organic poultry: Chicken and duck are occasional inclusions, but they must also be from healthy, humane sources.
Wild-caught fish: Seafood, especially oily fish like salmon, is a frequent component of his diet, selected for its anti-inflammatory omega-3 fatty acids. It's crucial that it's wild-caught, not farmed.

This strict adherence to quality is driven by the belief that a cleaner, less-processed protein source reduces inflammation in the body and promotes faster recovery.

Portion Control and Food Combining

Another important aspect of the TB12 diet is portion control and specific food-combining rules. When consuming animal protein, Brady's diet suggests the following:

Portion size: A serving of meat, poultry, or fish should be roughly the size of your palm, paired with a vegetable portion twice that size.
Food combining: The TB12 method advises against eating animal protein and carbohydrates together. This is part of a larger, unproven theory about improving digestion, though it is one of the more restrictive aspects of the diet.

Approved Animal Protein Sources

To give a clearer picture, here are some of the specific meats and fish that fit into the TB12 framework:

Lean, grass-fed organic beef: Steak and bison are acceptable, but consumed in moderation.
Organic chicken: Pasture-raised chicken is sometimes included.
Duck: Mentioned by his former chef as an occasional option.
Wild-caught fish: Salmon, halibut, and tuna are examples of wild-caught fish that are part of the diet.
Organic eggs: Cage-free, omega-3 enriched eggs are also approved protein sources.

Protein Comparison: TB12 vs. Typical American Diet

This table highlights the significant differences in protein consumption between Tom Brady's TB12 diet and a more typical American diet.


Feature	TB12 Method	Typical American Diet
Primary Focus	Plant-based foods (80%) with meat as a complement (20%)	Often centers around meat, with plants as a side item
Meat Sourcing	Strict requirement for organic, grass-fed, and hormone/antibiotic-free options	Less emphasis on sourcing; often includes factory-farmed meats
Fish Sourcing	Wild-caught only, never farmed	Little distinction between wild-caught and farmed fish
Processed Meats	Avoids all processed meats, including cold cuts and bacon	Frequently consumes processed meats in sandwiches, pizza, etc.
Portion Size	Animal protein limited to palm-sized servings	Portions are often much larger, especially in restaurants
Variety	Lean meats (beef, chicken, duck) and fish (salmon)	Broad variety, including fatty cuts, processed options, and less fish

The Role of Protein Supplements

Given the relatively low meat intake and high activity level, Brady relies on protein supplements to meet his nutritional demands. He uses his own line of TB12 supplements, which include pea protein-based shakes and whey protein isolate. These shakes are often incorporated into his routine after workouts to aid in muscle recovery.

Conclusion: A Purposeful and Restrictive Approach

While Tom Brady does consume meat, it is a small, carefully considered component of his overall dietary strategy. The TB12 method is not just about what he eats, but the quality of the ingredients he chooses and the way he combines them with a predominantly plant-based foundation. By focusing on lean, organic, and wild-caught sources, he minimizes inflammation and maximizes his physical recovery, a practice he credits for his sustained career longevity. While the diet can be restrictive and costly, its emphasis on whole, unprocessed foods and high-quality protein is aligned with many modern nutritional guidelines. You can learn more about the broader diet principles on health-focused websites, such as the Healthline review of the TB12 diet.

Frequently Asked Questions

Yes, Tom Brady does eat red meat, but it must be lean, organic, and grass-fed. It is consumed in moderation, adhering to the 80/20 rule, where it makes up only a small percentage of his total caloric intake.

Tom Brady eats wild-caught fish and seafood. Wild salmon is a regular part of his diet due to its anti-inflammatory properties, but he also consumes other types of wild-caught fish like halibut.

The TB12 diet specifies wild-caught fish over farmed because it believes wild-caught fish is cleaner and avoids the potential inflammatory effects that could be associated with farmed varieties.

Yes, the TB12 method excludes processed meats such as bacon, sausage, and cold cuts, as well as factory-farmed and non-organic meats. These are avoided to minimize inflammation.

As part of the 80/20 rule, only about 20% of his food intake is animal-based protein. He also limits his serving size to roughly the size of his palm during a meal.

While not a complete substitute, protein supplements like his TB12-brand whey and pea protein shakes are a regular part of his diet. These are primarily used to aid muscle recovery after workouts, supplementing his intake from whole foods.

Besides meat and fish, Tom Brady’s diet incorporates a variety of plant-based protein sources, including nuts, seeds, legumes like chickpeas, beans, and lentils, and organic eggs.