He Played Until 45 and Won 7 Super Bowls: Eat Like Tom Brady for a Day With These 16 Recipes

Tom Brady played in the NFL until he was 45, won seven Super Bowls and became the oldest Super Bowl MVP ever. So what does a normal day of eating look like for him? In his book, The TB12 Method, he walks through it, and the Boston Globe laid out his routine meal by meal. The Tom Brady diet is mostly plants, lots of water and plenty of snacks, with a surprising sweet spot for chocolate. Here is a full day, slide by slide, with a simple recipe for each food so you can try it at home. Could you eat like the GOAT for a day..

The Tom Brady Diet Starts With a Blueberry Banana Smoothie

Brady says he wakes up around 6 a.m. and right away drinks about 20 ounces of water with electrolytes. After that comes a smoothie that typically has blueberries, bananas, seeds and nuts. This is how the Tom Brady diet day begins. It is simple, filling and full of fiber, and it is easy to copy at home. Use frozen fruit for a thick, cold, milkshake style drink. Would you swap your morning coffee and pastry for this?

You will need: 1 cup frozen blueberries, 1 ripe banana, 1 cup unsweetened almond milk, 1 tbsp almond butter or a small handful of walnuts, 1 tbsp chia or hemp seeds, 1/2 cup ice, a pinch of cinnamon (optional).

How to make it: 1. Add the almond milk to the blender first. 2. Add the banana, blueberries, nut butter, seeds and cinnamon. 3. Blend on high 45 to 60 seconds until smooth. 4. Add ice for a thicker shake and blend again. 5. Pour into a tall glass and drink right away.

After the Workout: Almond Milk Protein Shake

Brady works out around 8 a.m. and, within about 20 minutes of finishing, he has a protein shake made with one scoop of protein powder and almond milk. On busy days he says he may have up to three or four scoops of protein powder. Here is an easy homemade version with a little banana and cocoa for flavor. Do you drink a shake after a workout, or do you prefer real food?

You will need: 1 1/2 cups unsweetened almond milk, 1 scoop plain or vanilla protein powder, 1/2 frozen banana, 1 tsp unsweetened cocoa powder, 1 tbsp almond butter, a few ice cubes.

How to make it: 1. Pour the almond milk into a blender or shaker bottle. 2. Add the protein powder, banana, cocoa and almond butter. 3. Blend 30 seconds until smooth and frothy. 4. Add ice and blend again. 5. Drink within 20 minutes of your workout, the way Brady does.

Tom Brady Diet Lunch: Lemon Herb Fish With Lots of Vegetables

Brady eats lunch around noon, and it is “often a piece of fish, but always with lots of vegetables,” according to the Boston Globe’s look at his book. A mild white fish like cod or halibut cooks in about 12 minutes with lemon, garlic and herbs. Serve it over a big pile of greens and roasted vegetables. Fish for lunch: would you do it, or is it a dinner food for you?

You will need: 2 cod or halibut fillets (6 oz each), 1 tbsp olive oil, 1 lemon (zest and juice), 1 clove garlic (minced), 1 tbsp chopped parsley, 1 tsp dill, salt and pepper, 4 cups mixed greens, 1 cup steamed green beans or broccoli.

How to make it: 1. Heat the oven to 400 F. 2. Set the fish on a lined pan and brush with oil. 3. Top with lemon zest, garlic, herbs, salt and pepper. 4. Bake 10 to 12 minutes until it flakes easily. 5. Squeeze lemon juice over and serve on the greens and vegetables.

Salmon Burgers From the TB12 Cookbook Idea

His book includes recipes for chicken or salmon burgers, and this is a simple version you can make in 20 minutes. Fresh salmon is chopped, mixed with herbs and a little mustard, then seared until golden. Skip the bun the way Brady would and serve it on a bed of greens with avocado. Have you ever made burgers out of fish?

You will need: 1 lb skinless salmon (finely chopped), 1 egg white, 2 green onions (sliced), 1 tbsp Dijon mustard, 1 tbsp chopped dill, 1/4 cup almond flour, salt and pepper, 1 tbsp olive oil, greens and avocado to serve.

How to make it: 1. Pulse or chop a quarter of the salmon very fine and mix with the rest. 2. Stir in the egg white, green onions, mustard, dill, almond flour, salt and pepper. 3. Shape 4 patties and chill 10 minutes. 4. Cook in oil 3 to 4 minutes per side until cooked through (145 F). 5. Serve over greens with avocado.

Roasted Brussels Sprouts, a Tom Brady Diet Favorite

Brussels sprouts are one of the foods Brady’s book puts on his “alkalizing” list, and they show up on his plate a lot. That idea comes from his own approach, not from proven science, but roasted sprouts are a tasty way to eat more vegetables either way. A hot oven makes them crisp outside and sweet inside. They are a regular part of the Tom Brady diet. Love them or hate them?

You will need: 1 1/2 lb Brussels sprouts (trimmed and halved), 2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, 1 tsp lemon zest, 1 tbsp lemon juice.

How to make it: 1. Heat the oven to 425 F. 2. Toss the sprouts with the oil, salt and pepper. 3. Spread cut side down on a sheet pan. 4. Roast 20 to 25 minutes until deep golden. 5. Toss with the lemon zest and juice.

Herb Roasted Sweet Potatoes

Sweet potatoes are another food Brady leans on, and they make a great side next to a big pile of greens. Cut into cubes and roasted with olive oil and herbs, they get caramelized edges and a soft middle. Brady says he avoids eating proteins together with starchy carbs like potatoes or bread, so he would pair these with vegetables. Would you follow that rule, or is meat and potatoes too good to give up?

You will need: 2 large sweet potatoes (cubed), 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1 tsp chopped rosemary, 1/2 tsp salt, black pepper.

How to make it: 1. Heat the oven to 425 F. 2. Toss the sweet potatoes with the oil and seasonings. 3. Spread in one layer on a sheet pan. 4. Roast 25 to 30 minutes, flipping once, until tender and browned. 5. Finish with a pinch of flaky salt.

Tom Brady Diet Snack: Chips and Fresh Guacamole

Brady says he “never” goes long without snacking, and one of his go to options is chips and guacamole. Homemade guacamole takes five minutes and tastes so much better than store bought. Keep it chunky, add plenty of lime and a little jalapeno for heat. Chips or veggies for dipping? Brady might pick both. For more ideas, see our avocado recipes beyond toast.

You will need: 3 ripe avocados, 1 lime (juiced), 1/4 cup finely chopped red onion, 1 small jalapeno (seeded and minced), 2 tbsp chopped cilantro, 1/2 tsp salt, tortilla chips to serve.

How to make it: 1. Halve the avocados, remove the pits and scoop into a bowl. 2. Mash with a fork, leaving some chunks. 3. Stir in the lime juice, onion, jalapeno, cilantro and salt. 4. Taste and add more lime or salt. 5. Serve right away with chips.

Homemade Hummus With Raw Veggies

Hummus and raw vegetables are another snack on Brady’s list. Making hummus at home is easy and cheap, and the trick for an extra smooth dip is a splash of ice water while it blends. Cut up a rainbow of crunchy veggies for dipping. Which dipper wins at your house: carrots, cucumbers or snap peas?

You will need: 1 can (15 oz) chickpeas (drained, liquid saved), 1/4 cup tahini, 1 lemon (juiced), 1 clove garlic, 2 tbsp olive oil, 1/2 tsp cumin, 1/2 tsp salt, 2 to 3 tbsp ice water, carrots, cucumbers, snap peas and celery.

How to make it: 1. Blend the tahini and lemon juice 1 minute. 2. Add the garlic, oil, cumin and salt and blend. 3. Add the chickpeas and blend 2 minutes, adding ice water until very smooth. 4. Spoon into a bowl and drizzle with oil. 5. Serve with cut vegetables.

Fruit on Its Own, the Brady Way

Between 2 and 5 p.m., Brady may snack on fruit such as grapes, a banana or an apple, and he eats fruit by itself, not with other foods. That is his personal rule rather than a proven science fact, but a colorful fruit plate is an easy, healthy snack for anyone. Here is a quick way to dress it up with lime and mint. It is a simple part of the Tom Brady diet anyone can copy. What is your favorite afternoon fruit?

You will need: 1 cup grapes, 1 apple (sliced), 1 banana (sliced), 1 cup berries, 1 orange (segments), juice of 1 lime, a few fresh mint leaves.

How to make it: 1. Wash and cut all the fruit into bite size pieces. 2. Arrange on a plate or in a bowl. 3. Squeeze the lime juice over the apple and banana so they do not brown. 4. Tear the mint over the top. 5. Enjoy as an afternoon snack.

Tom Brady Diet Dinner: Big Vegetable Stir Fry

Dinner is around 6 p.m. and, per the Globe’s summary of his book, it includes “a lot of vegetables.” A quick stir fry is one of the easiest ways to eat a mountain of veggies in one bowl. Use whatever you have: broccoli, snap peas, carrots, bok choy and mushrooms all work. Brady skips nightshades like tomatoes and peppers, so this version leaves them out. What is your must have stir fry veggie?

You will need: 2 tbsp avocado oil, 2 cups broccoli florets, 1 cup snap peas, 1 carrot (sliced), 2 baby bok choy (quartered), 1 cup mushrooms, 2 cloves garlic, 1 tbsp grated ginger, 3 tbsp coconut aminos or soy sauce, 1 tsp sesame oil, sesame seeds.

How to make it: 1. Heat the oil in a wok or large skillet over high heat. 2. Stir fry the broccoli and carrot 3 minutes. 3. Add the snap peas, bok choy and mushrooms for 3 minutes. 4. Add the garlic and ginger for 30 seconds. 5. Toss with the coconut aminos and sesame oil and top with seeds.

Quinoa Veggie Bowl in the Tom Brady Diet Style

Quinoa is not on the Globe’s list, but a grain bowl piled with vegetables fits the plant heavy way Brady describes. It is perfect for meal prep: make a batch on Sunday and build bowls all week with roasted vegetables, greens and a lemon tahini drizzle. It is filling, colorful and keeps well in the fridge. Would you meal prep for the week like a pro athlete?

You will need: 1 cup quinoa (rinsed), 2 cups water, 2 cups roasted vegetables (squash, broccoli, cauliflower), 2 cups baby spinach or kale, 1/2 avocado, 2 tbsp pumpkin seeds. Dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, pinch of salt.

How to make it: 1. Simmer the quinoa in the water, covered, 15 minutes and fluff. 2. Whisk the dressing together. 3. Divide the greens into bowls. 4. Top with quinoa, roasted vegetables, avocado and seeds. 5. Drizzle with the dressing.

Avocado and Greens Salad

Salads with avocado and greens are among the recipes in his book, and they are an easy way to get healthy fats and lots of leafy vegetables in one bowl. This one adds cucumber, toasted seeds and a simple lemon olive oil dressing. It works as a side or, with some grilled chicken or fish on top, a full meal. What is your favorite salad topping?

You will need: 5 cups mixed greens, 1 avocado (sliced), 1 cucumber (sliced), 1/4 cup sunflower or pumpkin seeds (toasted), 1/4 cup sprouts or microgreens. Dressing: 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon, salt and pepper.

How to make it: 1. Whisk the dressing ingredients in a small jar. 2. Toss the greens and cucumber with most of the dressing. 3. Top with the avocado, seeds and sprouts. 4. Drizzle with the rest of the dressing and serve right away.

A Warm Cup of Bone Broth

In the evening, Brady says he might drink a cup of bone broth. He does not really drink tea and rarely drinks alcohol. Homemade bone broth is easy, just slow. Roast the bones first for a deeper flavor, then let them simmer for hours. Sip it from a mug or use it as a base for soups all week. Have you ever tried sipping broth instead of tea?

You will need: 3 lb chicken or beef bones (wings, backs, feet or marrow bones), 1 onion, 2 carrots, 2 celery ribs, 4 cloves garlic, 2 tbsp apple cider vinegar, 1 bay leaf, 1 tsp peppercorns, water to cover, salt.

How to make it: 1. Roast the bones at 425 F for 30 minutes. 2. Put them in a big pot or slow cooker with the vegetables, vinegar, bay leaf and peppercorns. 3. Cover with cold water. 4. Simmer very gently 12 to 24 hours, skimming now and then. 5. Strain, season with salt and chill.

Sauteed Dandelion Greens With Garlic

Dandelion greens are one of the foods named in his routine, right next to Brussels sprouts and sweet potatoes. They taste a lot like arugula, a little bitter and peppery, and a quick saute with garlic and lemon makes them mellow and tasty. You can find them at many grocery stores and farmers markets in the fall. Have you ever eaten dandelion greens? Most people never have.

You will need: 2 bunches dandelion greens (stems trimmed, chopped), 2 tbsp olive oil, 3 cloves garlic (sliced), pinch of red pepper flakes, 1 tbsp lemon juice, salt.

How to make it: 1. Blanch the greens in salted boiling water 1 minute to soften the bitterness, then drain. 2. Warm the oil and garlic in a skillet until golden. 3. Add the greens and pepper flakes and cook 3 to 4 minutes. 4. Finish with lemon juice and salt.

The Rare Pasta Night: Creamy Brown Rice Pasta

Yes, there is pasta in the TB12 world. His book includes a pasta with a creamy sauce made with brown rice flour, though he says he does not eat it often. This lighter take uses brown rice pasta, a creamy cashew sauce and lots of spinach. It is a cozy treat night dinner that still fits a plant forward week. How often do you eat pasta?

You will need: 12 oz brown rice pasta, 1 cup raw cashews (soaked 2 hours), 1 cup vegetable broth, 1 clove garlic, 1 tbsp lemon juice, 2 tbsp nutritional yeast, salt and pepper, 3 cups baby spinach, fresh basil.

How to make it: 1. Cook the pasta and save 1/2 cup of the water. 2. Blend the cashews, broth, garlic, lemon, nutritional yeast, salt and pepper until silky. 3. Return the pasta to the pot with the sauce and spinach. 4. Stir over low heat until creamy, adding pasta water as needed. 5. Top with basil.

Tom Brady Diet Dessert: Avocado Chocolate Ice Cream

There is no dessert on an average day, but his book does include an avocado ice cream recipe. And when a Fox News mailbag asked about the one food he cannot live without, Brady answered: “Chocolate. I love chocolate.” This no churn version blends avocado, cocoa and maple into a creamy treat. Would you believe there is avocado in it? Most tasters cannot tell. That is the sweet ending to a Tom Brady diet day.

You will need: 2 ripe avocados, 1 can (13.5 oz) full fat coconut milk, 1/2 cup maple syrup, 1/2 cup unsweetened cocoa powder, 1 tsp vanilla, pinch of salt, dark chocolate shavings to serve.

How to make it: 1. Blend everything except the chocolate shavings until completely smooth. 2. Pour into a loaf pan and cover. 3. Freeze 4 to 6 hours, stirring once after the first hour. 4. Let it sit 10 minutes before scooping. 5. Top with dark chocolate shavings.