Benefits, risks, and meal plan


The Tom Brady food regimen, or TB12 Methodology, is a holistic food regimen that mixes anti-inflammatory, alkaline, and Mediterranean meals.

The TB12 Methodology originates from the food regimen and life-style of American soccer quarterback, Thomas Brady Jr.

On this article, we have a look at what the food regimen is, discover the advantages and dangers, and supply a easy meal plan.

A photo from the inside of the TB12 store in Boston showing Tom Brady's book about the Tom Brady diet, protein powder, and lotion.Share on Pinterest
The TB12 Methodology is plant-based and incorporates components of anti-inflammatory, alkaline, and Mediterranean diets.
Picture credit score: John Tlumacki/The Boston Globe by way of Getty Photos

The TB12 Methodology is primarily a plant-based food regimen that consists of anti-inflammatory and alkaline meals.

Although anecdotal proof means that it’s efficient for weight reduction and sports activities efficiency, the food regimen is advanced and could also be unsustainable in the long run.

The Tom Brady food regimen is a mix of different dietary regimens, resembling anti-inflammatory, alkaline, and Mediterranean. It consists of 20% lean meat or wild-caught fish, whereas the remaining 80% includes primarily fruit and greens, in addition to entire grains and legumes.

These meals must be:

  • minimally processed
  • natural
  • domestically grown
  • not genetically modified (GMO)
  • hormone-free
  • noninflammatory

The Tom Brady food regimen is strict, with an exhaustive record of meals to keep away from. On the whole, individuals think about these meals, which embody sugary merchandise and processed meats, to be acidic or inflammatory.

Whereas the TB12 Methodology instructs individuals to keep away from sure meals, it additionally gives extra steerage, resembling:

No meals earlier than mattress

An individual ought to keep away from consuming inside 3 hours of going to mattress. Research means that consuming later at night time might improve physique fats.

Different research have additionally proven that consuming meals or snacks earlier than bedtime might increase weight gain.

Combining meals

The food regimen instructs individuals to not pair meals excessive in carbohydrates with meals excessive in protein. Moreover, an individual ought to eat fruit by itself as a snack.

Fluid consumption

As with all food regimen, water consumption is vital, so the TB12 Methodology encourages an individual to drink a lot of water all through the day. Nonetheless, they need to not drink it with or round meals.

There’s a lack of analysis that focuses explicitly on the Tom Brady food regimen. Nonetheless, research that look at the opposite diets that comprise this routine can present some perception into its potential advantages.

Anecdotal proof means that the Tom Brady food regimen might assist with weight reduction and sports activities efficiency. That is seemingly due to the strict guidelines round sure forms of meals.

Weight reduction

On this food regimen, an individual will seemingly devour fewer energy than they use, so weight loss is probably going.

Excessive fiber

The food regimen is wealthy in fiber from fruit, greens, and legumes. Analysis highlights {that a} excessive fiber food regimen may help an individual really feel fuller for longer. Consequently, an individual could also be much less prone to snack when following this dietary routine.

Cardiovascular enchancment

The Tom Brady food regimen recommends a low consumption of meat and processed meals however a excessive consumption of produce and entire grains. This ratio is just like that of the Mediterranean food regimen, which analysis reveals can improve cardiovascular health.

There are not any research that look at the dangers of this particular food regimen. Nonetheless, some common limitations could also be:

Restrictive energy

Because the food regimen is restrictive, it could imply that somebody places on weight once more in the event that they stop to observe it. When an individual restricts energy too severely, it could possibly result in changes in hormones, metabolism, and cognitive capabilities. This, in flip, makes it tough to determine the behaviors essential to take care of a reasonable weight.


As this food regimen recommends the consumption of natural meals, it could be costlier than different food regimen plans.

Though analysis is restricted, natural produce might have some minor health benefits compared with nonorganic meals.

As with all adjustments in food regimen and life-style, an individual ought to talk about these with a physician or dietitian.

The Tom Brady food regimen encourages a 20% consumption of meat or fish, with the remaining 80% consisting of fruit and veggies, entire grains, nuts, and legumes.


Beneath this food regimen, an individual ought to eat lean meat, resembling hen, turkey, and steak. Ideally, meat must be grass-fed and natural, with no added hormones.


An individual might eat fish as a substitute, or instead, to meat. Fish must be contemporary and wild-caught.

Vegatables and fruits

These play a key half within the Tom Brady food regimen and must be natural and GMO-free. They need to even be native, which signifies that an individual ought to solely eat in-season fruit and veggies. Nonetheless, beneath this food regimen, an individual ought to keep away from nightshade fruits and vegetables, resembling white potatoes, tomatoes, and eggplants.

Vegatables and fruits ought to primarily be alkaline. These embody:

  • broccoli
  • spinach
  • cauliflower
  • kiwi
  • pineapple
  • watermelon

Complete grains

The TB12 Methodology recommends gluten-free entire grains, resembling buckwheat, maize, rice, and quinoa.


These function a healthful snack for somebody on this food regimen. One 2017 study discovered that an individual can have a food regimen greater in vitamins with fewer empty energy in the event that they devour nuts as a substitute of excessive calorie snacks.


Legumes are a sort of seed or plant, and so they embody lentils, chickpeas, and peas.

Dietary supplements

The Tom Brady food regimen recommends that individuals devour dietary dietary supplements, resembling whey protein powder, protein bars, multivitamins, and probiotics.

Water and electrolytes

The TB12 Methodology encourages including electrolytes to water.

The Tom Brady food regimen suggests that individuals keep away from the next meals:

Processed meals

The principle parts of this food regimen are natural, pure meals. As such, individuals on this food regimen ought to keep away from processed foods.

Nightshade fruit and veggies

Nightshades seek advice from a household of fruit and greens from the Solanaceae plant, and so they embody eggplants, potatoes, peppers, and tomatoes.

This food regimen recommends that individuals keep away from them because of the perception that they’ve potential inflammatory properties. Nonetheless, as of but, no scientific analysis helps this. Some research counsel that sure nightshade meals, resembling tomatoes, might in reality have anti-inflammatory properties.

Trans fat

These seek advice from synthetic fats. Analysis round trans fat reveals that they will increase cholesterol, which can result in cardiovascular issues. Frozen pizza, muffins, cookies, and fried meals are merchandise which will embody trans fat.


Merchandise that usually include gluten embody bread, pasta, cereal, and soy sauce. Proof suggests {that a} gluten-free diet could also be helpful if somebody is allergic or illiberal. Nonetheless, analysis states that there’s little benefit in chopping gluten out of an individual’s food regimen in any other case.


Though this food regimen recommends the consumption of whey protein that derives from dairy, general, it discourages the consumption of dairy merchandise.

Espresso and alcohol

The Tom Brady food regimen is caffeine-free, so it doesn’t endorse espresso or vitality drinks. It additionally recommends no alcohol, as this may result in inflammation, notably within the intestine.

The Tom Brady food regimen encourages the consumption of natural, native meals alongside loads of water. Though there is no such thing as a analysis that focuses particularly on this food regimen, some components of the routine might result in weight reduction and improved cardiovascular well being.

There are not any apparent dangers to this food regimen. Nonetheless, as it’s fairly restrictive, somebody might discover it tough to decide to the TB12 Methodology over the long run. They might additionally put weight again on in the event that they discontinue the food regimen.

An individual who needs to observe the Tom Brady food regimen ought to goal for a 20% consumption of meat and fish and an 80% consumption of principally fruit and greens. Additionally they ought to keep away from processed meals, nightshade fruit and veggies, trans fat, alcohol, and caffeine.

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