Kai Trump reveals diet and nutrition secrets that created six-pack abs post-surgery

Kai Trump is fueling her play crippled with a protein-packed diet, cleanable meals and a disciplined fittingness routine.

In an interrogation with Fox News Digital, President Donald Trump’s eldest granddaughter, 19, discussed however she stays steadfast and acceptable arsenic a assemblage athlete, sharing that she eats "a batch of protein."

"I measurement 120 pounds and I astir apt devour astir 150 grams of protein," she said. "[I] devour a batch of sustainable carbs and enactment retired a lot."

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The competitory golfer, who plays for the University of Miami Women’s Golf team, said she besides follows a gluten-free and dairy-free diet, and avoids eggs owed to a flimsy allergy.

Kai Trump plays her tee changeable connected the 14th spread during The Annika driven by Gainbridge astatine Pelican astatine Pelican Golf Club successful Belleair, Florida, connected Nov. 14, 2025. (Brian Spurlock/Icon Sportswire via Getty Images)

Despite her demanding schedule, Kai makes a constituent of fueling her assemblage with protein-rich foods alternatively than skipping meals.

"No substance what I'm doing, I ever person similar 40 grams of macromolecule successful the greeting done a shingle oregon something, conscionable truthful I person it successful my system," she told Fox News Digital. "So, if I tally oregon I'm doing thing crazy, astatine slightest I had that. I got that macromolecule in."

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The young influencer revealed that her favourite go-to crockery is simply a crushed beef bowl, which she prepares with rice, avocado and immoderate seasonings.

"I devour precise cleanable and simple," she said. "I would beryllium wholly good eating steak for the remainder of my life, oregon conscionable chickenhearted and rice, which is weird to immoderate people, but I similar it."

Kai Trump and Ivanka Trump are pictured paddleboarding unneurotic successful the Bahamas. (Ivanka Trump/Instagram)

When she does determine to indulge successful a "guilty pleasure" snack, Kai said she ne'er reaches for sweets, but alternatively immoderate prosciutto with pesto.

She said her mother, Vanessa Trump, who is successful "great shape," helped instill the steadfast habits that Kai follows today.

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"Seeing however she eats and what she prioritizes ... I benignant of grew into that," she shared.

Don Trump Jr.'s oldest kid said her steadfast manner paid disconnected aft wrist country temporarily sidelined her from golf. Rather than viewing the betterment arsenic downtime, she told friends that she planned to usage the clip to execute "six-pack" abs.

Kai Trump visits "Fox & Friends" astatine Fox News Channel Studios connected July 16, 2026 successful New York City. (Dominik Bindl/Getty Images)

"I virtually told them, ‘I person 7 months earlier I instrumentality to golf, we're getting a six pack,’" she said. "And I got a six-pack virtually conscionable by prioritizing the close foods and moving out."

Kai credited that translation to accordant workouts and a nutritious diet.

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At the gym, she follows a well-rounded regular that includes halfway exercises, squats and cardio connected a stair-climbing machine. Before tournaments, she switches to a trainer-designed warm-up that consists of foam rolling followed by musculus activation exercises.

The president's granddaughter said she's developed galore of her ain fittingness habits by researching what works and adapting it to acceptable her lifestyle.

University of Miami perpetrate Kai Trump plays her tee changeable connected the 2nd spread during The Annika driven by Gainbridge astatine Pelican connected Nov. 13, 2025, astatine Pelican Golf Club successful Belleair, Florida. (Brian Spurlock/Icon Sportswire)

Beyond carnal fitness, the play prodigy said it's conscionable arsenic important to support intelligence wellness by taking breaks from phones, spending clip with friends and enjoying hobbies.

"I play a batch of play … and past enactment out," she said. "Nothing clears your caput amended than going to the gym and moving retired ... Even if you're not lifting dense oregon if you're conscionable walking connected the treadmill, being progressive clears your caput and helps your intelligence health."

"At the extremity of the day, you are who you situation yourself with."

Kai besides documents her beingness connected YouTube, wherever her 1.5 cardinal subscribers travel her experiences arsenic a competitory golfer, assemblage pupil and subordinate of the Trump household done videos featuring tournaments, travel, household moments and large nationalist events.

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Asked for her biggest wellness tip, Kai said the radical you walk clip with tin person conscionable arsenic overmuch interaction arsenic a fare oregon workout routine.

"If you situation yourself with the incorrect people, they tin drain you," she said. "At the extremity of the day, you are who you situation yourself with."