What Tom Brady Eats in a Day to Stay Fit and Slim, From Fish Salads to Almond Butter and Jam Sandwiches

Tom Brady. Highlight LoMoglio/AP images

  • Tom Brady wrote a book describing his lifestyle and he is often asked about his strict diet.

  • Brady drinks 12-25 cups of water a day and 80% of the food in his house is vegetables.

  • Still, Brady will occasionally “cheat” with his diet and eat pizza or bacon — if it’s high-quality.

  • Visit Insider’s homepage for more stories.

Tom Brady is in the midst of his 22nd NFL season at age 44 and he’s still performing like he’s in the prime of his career.

Brady follows one of the strictest diets of any athlete, detailed in his 2017 book, “The TB12 Method,” which he has now turned into a health and wellness brand.

He’s famously labeled several major food groups as completely off limits, including dairy, sugar, gluten, refined carbohydrates, caffeine, processed meats, and some fruits and vegetables such as strawberries, eggplant, and tomatoes.

The idea, he says, is that he eats alkaline-heavy foods, which he believes reduce inflammation and have anti-aging properties.

This leaves Brady with fewer options than the average person in terms of what he can eat, but his personal trainer and business partner, Alex Guerrero, say his strict meal plans ensure he gets a healthy balance of nutrients.

Brady wakes up at 6am and starts moisturizing right away

Brady drinks anywhere from 14 to 37 cups of water a day, according to Forbes. His water is infused with electrolytes, according to Men’s health. Studies suggest: electrolytes aid hydration and balance the levels of acid and alkali in the body.

Brady drinks a 20 ounce glass of water as soon as he wakes up at 6 a.m.

He then drinks a smoothie with over 30 grams of protein and lots of fruit.

His diet is full of ‘alkalizing’ foods with low pH levels

In his book, Brady said he makes it a priority to include “alkalizing” foods — which naturally have a low pH — in his lunch and dinner. Alkalizing foods that reduce inflammation in your body studies suggest:, helping Brady protect him from injury in the highly physical and dangerous sport of football.

According to men’s health, Brady outlined his diet in his book:

  • Breakfast: In addition to his smoothie, Brady will have avocado and eggs;

  • Lunch: Salad with nuts and fish;

  • Dinner: Roasted vegetables and regular chicken;

  • Snacks: Between his meals, Brady snacks on hummus, guacamole or mixed nuts.

On match day it’s a smoothie and a sandwich

Brady skips the veggies, beans, and animal protein on race day.

When he has a big crash, like this weekend, Brady just has a smoothie and an almond butter and jam sandwich, he said in a statement. tour of his fridge for men’s health.

His cheat meals are pizza and bacon – but only if it’s high quality

Brady is often asked about his diet and he insists he doesn’t stick to it 24 hours a day, 365 days a year.

For example, he said that Men’s health and GQ that he gets a slice of pizza, or bacon if he feels like it, but only if it’s high quality and worth the cheat.

“What’s changed as I’ve gotten older is that if I want pizza, I want the best pizza. I don’t eat slice that tastes like shit and then wonder, ‘Why am I eating shit pizza?'” Brady told Men’s Health.

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