Kai Trump reveals diet that built her six-pack after surgery
Kai Trump reveals diet details that helped her earn six-pack abs after wrist surgery sidelined her from golf. The 19-year-old competitive golfer told Fox News Digital she eats about 150 grams of protein daily, stays gluten- and dairy-free, and trains with core work, squats and stair-climber cardio.
Key Takeaways
- Kai Trump says she weighs 120 pounds and aims for roughly 150 grams of protein a day.
- Her plan is gluten-free, dairy-free and “very clean,” with eggs off the menu due to a slight allergy.
- After wrist surgery, she used a seven-month golf layoff to chase six-pack abs through food and training.
- Gym work centers on core exercises, squats and stair-climber cardio; she credits mom Vanessa Trump for her habits.
What did Kai Trump reveal about her diet?
In an interview with Fox News Digital, reported by Page Six, the competitive golfer and influencer laid out a high-protein routine.
“I weigh 120 pounds and I probably eat around 150 grams of protein,” she said. “[I] eat a lot of sustainable carbs and work out a lot.”
She starts most mornings with about 40 grams of protein from a shake or similar option. Kai follows a gluten-free and dairy-free diet and avoids eggs because of a slight allergy, insisting she eats “very clean.”
Steak, or simple chicken and rice, would suit her long-term, she noted. Her go-to meal is a ground beef bowl with rice, avocado and seasonings. For a “guilty pleasure,” she skips sweets and reaches for prosciutto with pesto.
How did surgery push her toward six-pack abs?
Wrist surgery temporarily kept Kai off the golf course. Instead of treating recovery as downtime, she told friends and family she would use the break to get a six-pack.
“I literally told them, ‘I have seven months before I return to golf, we’re getting a six-pack,’” she recalled. “And I got a six-pack literally just by prioritizing the right foods and working out.”
That comeback story lands squarely in celebrity breaking news, where fitness glow-ups and public recovery arcs keep drawing attention.
What does her workout look like?
At the gym, Kai mixes core exercises, squats and cardio on a stair-climbing machine. Before tournaments, she shifts to a trainer-designed warm-up with foam rolling and muscle activation.
“I play a lot of golf … and then work out,” she shared. “Nothing clears your head better than going to the gym and working out … Even if you’re not lifting heavy or if you’re just walking on the treadmill, being active clears your head and helps your mental health.”
She credits Vanessa Trump with shaping those habits early. “Seeing how she eats and what she prioritizes … I kind of grew into that,” Kai said of her mom.
Last week at the 2026 ESPY Awards in New York, she also told Page Six her mother is “doing good” and “doing better” amid a breast cancer battle—another reminder of the family’s public spotlight.