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Kai Trump is fueling her golf sport with a protein-packed weight-reduction plan, clear meals and a disciplined health routine.
In an interview with Fox Information Digital, President Donald Trump’s eldest granddaughter, 19, mentioned how she stays wholesome and match as a school athlete, sharing that she eats “plenty of protein.”
“I weigh 120 kilos and I most likely eat round 150 grams of protein,” she mentioned. “[I] eat plenty of sustainable carbs and work out rather a lot.”
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The competitive golfer, who performs for the College of Miami Girls’s Golf group, mentioned she additionally follows a gluten-free and dairy-free weight-reduction plan, and avoids eggs resulting from a slight allergy.
Kai Trump performs her tee shot on the 14th gap throughout The Annika pushed by Gainbridge at Pelican at Pelican Golf Membership in Belleair, Florida, on Nov. 14, 2025. (Brian Spurlock/Icon Sportswire through Getty Pictures)
Regardless of her demanding schedule, Kai makes some extent of fueling her physique with protein-rich meals somewhat than skipping meals.
“It doesn’t matter what I am doing, I at all times have like 40 grams of protein within the morning by a shake or one thing, simply so I’ve it in my system,” she advised Fox Information Digital. “So, if I run or I am doing one thing loopy, at the very least I had that. I acquired that protein in.”
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The younger influencer revealed that her favourite go-to dish is a ground beef bowl, which she prepares with rice, avocado and a few seasonings.
“I eat very clear and easy,” she mentioned. “I’d be completely nice consuming steak for the remainder of my life, or simply hen and rice, which is bizarre to some folks, however I prefer it.”
Kai Trump and Ivanka Trump are pictured paddleboarding collectively within the Bahamas. (Ivanka Trump/Instagram)
When she does resolve to bask in a “responsible pleasure” snack, Kai mentioned she by no means reaches for sweets, however somewhat some prosciutto with pesto.
She mentioned her mom, Vanessa Trump, who’s in “nice form,” helped instill the healthy habits that Kai follows right now.
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“Seeing how she eats and what she prioritizes … I sort of grew into that,” she shared.
Don Trump Jr.’s oldest little one mentioned her wholesome life-style paid off after wrist surgery quickly sidelined her from golf. Moderately than viewing the restoration as downtime, she advised buddies that she deliberate to make use of the time to attain “six-pack” abs.
Kai Trump visits “Fox & Associates” at Fox Information Channel Studios on July 16, 2026 in New York Metropolis. (Dominik Bindl/Getty Pictures)
“I actually advised them, ‘I’ve seven months earlier than I return to golf, we’re getting a six pack,’” she mentioned. “And I acquired a six-pack actually simply by prioritizing the appropriate meals and working out.”
Kai credited that transformation to constant exercises and a nutritious weight-reduction plan.
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On the gymnasium, she follows a well-rounded routine that features core workout routines, squats and cardio on a stair-climbing machine. Earlier than tournaments, she switches to a trainer-designed warm-up that consists of froth rolling adopted by muscle activation workout routines.
The president’s granddaughter mentioned she’s developed lots of her personal health habits by researching what works and adapting it to suit her life-style.
College of Miami commit Kai Trump performs her tee shot on the second gap throughout The Annika pushed by Gainbridge at Pelican on Nov. 13, 2025, at Pelican Golf Membership in Belleair, Florida. (Brian Spurlock/Icon Sportswire)
Past bodily health, the golf prodigy mentioned it is simply as necessary to guard mental health by taking breaks from telephones, spending time with buddies and having fun with hobbies.
“I play plenty of golf … after which work out,” she mentioned. “Nothing clears your head higher than going to the gym and understanding … Even in the event you’re not lifting heavy or in the event you’re simply strolling on the treadmill, being energetic clears your head and helps your psychological well being.”
“On the finish of the day, you’re who you encompass your self with.”
Kai additionally paperwork her life on YouTube, the place her 1.5 million subscribers comply with her experiences as a competitive golfer, faculty pupil and member of the Trump household by movies that includes tournaments, journey, household moments and main public occasions.
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Requested for her largest wellness tip, Kai mentioned the folks you spend time with can have simply as a lot influence as a weight-reduction plan or exercise routine.
“In the event you encompass your self with the unsuitable folks, they’ll drain you,” she mentioned. “On the finish of the day, you’re who you encompass your self with.”
