Kai Trump reveals the secret to her sick pack abs and her surprising cheat snack
Her cheat snack isn’t what you’d guess
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JULY 21, 2026 8:29 PM EDTJUL 21, 2026, 8:29 PM EDT
Kai Trump is getting in her protein. The 19-year-old granddaughter of President Donald Trump is preparing to join the University of Miami’s women’s golf team this fall, and she won’t have to worry about the freshman 15 if she keeps up her diet and <a href="https://healthylife7.com/15th-medical-group-conducts-readiness-exercise-at-jbphh/” title=”15th Medical Group conducts readiness exercise at JBPHH”>exercise plan.
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In an interview with Fox News Digital, Kai explained the secrets to her six-pack. She revealed that she weighs 120 pounds and probably eats around 150 grams of protein a day.
“[I] eat a lot of sustainable carbs and work out a lot,” she explained. For someone balancing being a Trump, competitive golf, workouts, and social media, consistency seems to be the priority.
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Kai said she never starts her day without getting protein in her system. “I always have like 40 grams of protein in the morning through a shake or something,” she said. “So, if I run or I’m doing something crazy, at least I had that. I got that protein in.”
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Her diet is also fairly restrictive. Kai revealed she eats gluten-free and dairy-free, while avoiding eggs because of an allergy.
Instead, she sticks to “very clean and simple meals” she says she genuinely enjoys. “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,” she explained.
Even her idea of a cheat snack isn’t exactly conventional. Rather than reaching for ice cream or hot dogs, Kai says she’d rather snack on prosciutto with pesto
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Her discipline was put to the test after undergoing wrist surgery that temporarily kept her away from golf. Instead of viewing the recovery as a setback, she turned it into a fitness challenge
“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.”
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She credits many of those habits to her mother, Vanessa Trump, saying she grew up watching the way she approached food and fitness. “Seeing how she eats and what she prioritizes … I kind of grew into that,” Kai said
Outside of the kitchen, Kai follows a workout routine built around strength training, core exercises, squats and cardio, while using trainer-designed warmups before tournaments to prepare her body for competition
But she insists the benefits go beyond athletic performance. “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.”
