The Best Recipes on the TB12 Diet for the Average Person

Football, NCAAF, CFB, NFL article at Knup Sports

The TB12 Diet is Brady’s way of eating, where he prioritizes nutrient-rich and plant-based foods to prevent inflammation. Brady still eats some types of meats, but his diet is roughly 80% plant based…

I am one of many football fans that believes Tom Brady is immortal. What this man has done in his NFL tenure is remarkable, and he claims that a big reason for his success is the TB12 Diet.

The TB12 Diet is Brady’s way of eating, where he prioritizes nutrient-rich and plant-based foods to prevent inflammation. Brady still eats some types of meats, but his diet is roughly 80% plant based.

Brady has some strange eating habits that have been the football community’s joke for over a decade. The GOAT does not eat strawberries because of their acidic nature, and he binges avocado ice cream regularly.

TB12 showed that he loved to party following his latest Super Bowl victory, but there is no denying that Brady is exceptionally disciplined when taking care of his body.

I wanted to take a deep dive into the TB12 Diet to determine if the average person could survive eating like the future Hall of Fame quarterback.

To give you a background on me: I am a 200-pound blogger that loves red meat and dessert. I would define my diet as average. I have won two high school football state championship rings, but I do not piss excellence like Tom Brady.

Let’s get into the TB12 Diet.

A Day in the Life of TB12

Tom Brady eats plant-based foods 80% of the time. He follows a plant-based diet because fruits and vegetables are high in nutrients, fibers, and enzymes. Brady believes that these three things are required to achieve peak performance.

Brady wakes up at 6:00 AM, and he immediately fills his body with water and electrolytes. He starts his morning with 20 OZ of water with electrolytes. Brady takes in a smoothie that’s high in fat, protein, and calories following this liquid.

The smoothie is usually mixed with bananas, blueberries, nuts, and seeds. This will take the GOAT to his next snack following his morning workout. At 11:00 AM, Brady will take in one scoop of vegan protein mixed with almond milk.

TB12 eats lunch promptly at noon. His lunch plate is 20% lean protein and 80% vegetables.

For the rest of the day, Brady will consume three more protein shakes and a dinner that resembles his lunch. He usually ends his day by drinking a hot cup of bone broth.

My Investigative Duty

Tom Brady markets his diet to the general public through his TB12 business. I thought, “He must have some recipes that appeal to a wider audience than just elite athletes trying to achieve peak performance?”

I am no athletic bum. I played Division I football, and I have run a few marathons since, but I certainly do not watch my diet like Tom Brady. I wanted to see if I could navigate the TB12 Diet to see if this plan could work for the average person.

I found many recipes that did not appeal to my senses, but there were a few meals that looked and tasted delectable.

Here are my favorite recipes on the TB12 Diet for the average person.

Blueberry Banana Smoothie – Snack

I am a big smoothie guy, so this blueberry banana drink was my favorite in Tom Brady’s daily repertoire. You do not need to be a seven-time Super Bowl Champion to enjoy this smoothie.


  • 4 Ounces Almond Milk
  • 4 Ounces Hemp milk
  • 1 Teaspoon Hemp Seeds
  • 1 Teaspoon Chia Seeds
  • 1/4 Cup Chopped Walnuts
  • 1 Tablespoon Almond Butter
  • 2 Tablespoons TB12 Whey Protein Isolate
  • 1 Cup Frozen Blueberries
  • 1/2 Cup Frozen Banana


  • 630 Calories
  • 34 g of Protein

Mix in a blender, and enjoy!

Cauliflower Crust Pizza – Main Dish

Tom Brady does eat pizza! Well, kind of…

Brady will never hesitate to binge on cauliflower crust pizza. This recipe was excellent and left me leaving the table feeling less guilty about taking down a whole pizza.


  • 2 cups grated cauliflower
  • 1 cup parmesan cheese
  • 1 egg
  • Assorted toppings (broccoli, spinach, etc.)

1. Preheat Oven to 400 degrees
2. Take a medium skillet and place it over medium heat.
3. Once the pan is heated, pour in the grated cauliflower.
4. Stir for 5-10 minutes or until cauliflower starts to brown.
5. Cool cauliflower in a separate bowl.
6. In a different bowl, mix the parmesan and the egg.
7. Once cauliflower is cooled, add it to the parmesan and egg mixture.
8. Line a baking sheet with parchment paper.
9. Spread the crust in the form of a circle with a ¼ inch thickness.
10. Bake the crust for 10 minutes at 400 degrees.
11. Once the crust is golden, add your toppings and bake for another 8-10 minutes.
12. ENJOY!

No-Bake Gingerbread Protein Bites – Dessert 

Tom Brady is not afraid of a little sweetness in his life. This is evident with these no-bake gingerbread protein bites!


  • 1 scoop TB12 Vanilla Plant-Based Protein
  • 1/3 cup coconut flour
  • 2 Tbsp oat milk
  • ½ tsp cinnamon
  • 1/8 tsp ground cloves
  • ¼ tsp ground ginger
  • ¼ tsp ground nutmeg
  • 1 Tbsp pure maple syrup or honey
  • 1/2 cup almond butter

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1. Combine all ingredients in a food processor except for the honey and maple syrup.
2. Once blended, add the honey and maple syrup.
3. Create ¼ inch balls with the mixture.
4. Place them on parchment paper and sprinkle coconut flakes on top.
5. Place balls in the refrigerator for 2-4 hours.

Final Thoughts

If you are interested in the TB12 Diet, I highly recommend giving it a try. You do not have to be as strict as the GOAT to live a healthy lifestyle. Writing this article gave me a new perception of the TB12 Diet.

Am I going to give up Ben & Jerry’s for TB12 Avocado Ice Cream? NO!

However, I will not be so quick to dismiss Brady’s diet in the future.

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