Kai Trump reveals her clean eating, daily fitness tips for staying in shape

Kai Trump is fueling her golf game with a protein-packed diet, clean meals and a disciplined fitness routine.

In an interview with Fox News Digital, President Donald Trump’s eldest grandchild, 19, discussed how she stays healthy and fit as a college athlete, sharing that she eats “a lot of protein.”

“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.”

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The competitive golfer, who is joining the University of Miami Women’s Golf team when she starts college this fall, said she also follows a gluten-free and dairy-free diet, and avoids eggs due to a slight allergy.

Despite her demanding schedule, she makes a point of fueling her body with protein-rich foods rather than skipping meals.

Kai Trump plays her tee shot on the 14th hole during The Annika driven by Gainbridge at Pelican Golf Club in Belleair, Florida, Nov. 14, 2025. (Brian Spurlock/Icon Sportswire via Getty Images)

“No matter what I’m doing, I always have like 40 grams of protein in the morning through a shake or something, just so I have it in my system,” she told Fox News Digital. “So, if I run or I’m doing something crazy, at least I had that. I got that protein in.”

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The young influencer revealed that her favorite go-to dish is a ground beef bowl, which she prepares with rice, avocado and some seasonings.

“I eat very clean and simple,” she said. “I would be totally fine eating steak for the rest of my life, or just chicken and rice, which is weird to some people, but I like it.”

Kai Trump and Ivanka Trump are pictured paddleboarding together in the Bahamas. (Ivanka Trump/Instagram)

When she does decide to indulge in a “guilty pleasure” snack, Kai said she never reaches for sweets, but rather some prosciutto with pesto.

She said her mother, Vanessa Trump, who is in “great shape,” helped instill the healthy habits that Kai follows today.

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“Seeing how she eats and what she prioritizes … I kind of grew into that,” she shared.

Don Trump Jr.’s oldest child said her healthy lifestyle paid off after wrist surgery temporarily sidelined her from golf. Rather than viewing the recovery as downtime, she told friends that she planned to use the time to achieve “six-pack” abs.

Kai Trump visits “Fox & Friends” at Fox News Channel Studios on July 16, 2026, in New York City. (Dominik Bindl/Getty Images)

“I literally told them, ‘I have seven months before I return to golf, we’re getting a six-pack,’” she said. “And I got a six-pack literally just by prioritizing the right foods and working out.”

Kai credited that transformation to consistent workouts and a nutritious diet.

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

The president’s granddaughter said she’s developed many of her own fitness habits by researching what works and adapting it to fit her lifestyle.

University of Miami commit Kai Trump plays her tee shot on the second hole during The Annika driven by Gainbridge at Pelican on Nov. 13, 2025, at Pelican Golf Club in Belleair, Florida. (Brian Spurlock/Icon Sportswire)

Beyond physical fitness, the golf prodigy said it’s just as important to protect mental health by taking breaks from phones, spending time with friends and enjoying hobbies.

“I play a lot of golf … and then work out,” she said. “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.”

“At the end of the day, you are who you surround yourself with.”

Kai also documents her life on YouTube, where her 1.5 million subscribers follow her experiences as a competitive golfer, college student and member of the Trump family through videos featuring tournaments, travel, family moments and major public events.

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Asked for her biggest wellness tip, Kai said the people you spend time with can have just as much impact as a diet or workout routine.

“If you surround yourself with the wrong people, they can drain you,” she said. “At the end of the day, you are who you surround yourself with.”