In May 2025, a video of Kai Trump, granddaughter of U.S. President Donald Trump, went viral. The footage simply showed her celebrating her birthday with a few close friends, but it was already clear that she had the makings of a social media star.
A year and two months later, the 19-year-old has amassed 3.7 million followers on TikTok and another 3.1 million on Instagram. She is now also sharing the strict diet and training routine behind her appearance.
"I weigh 120 pounds and I probably eat around 150 grams of protein”, she told Fox News Digital in an interview published earlier this week. "I eat a lot of sustainable carbs and work out a lot."
Trump added that "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."
Kai is the daughter of Donald Trump Jr. and Vanessa Haydon, who divorced in 2018 after 13 years of marriage. She was named after her great-great-grandfather, Danish jazz musician Kai Ewans.
She has four siblings and is a competitive golfer who gained wider public attention after speaking in support of her grandfather at the 2024 Republican National Convention.
The goal: six-pack abs
(Photo: Instagram)
Her diet excludes gluten and dairy products, and she says she eats only “clean” food. She also avoids eggs because of a mild allergy. "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 told Fox News Digital.
Her favorite meal is a bowl of ground beef served with rice, avocado and seasoning. Even when she chooses to indulge, she does not reach for candy or dessert, but rather prosciutto with pesto.
Trump recently underwent wrist surgery that temporarily prevented her from playing golf. She said she used the recovery period to focus on developing six-pack abs.
"I literally told my family, ‘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."
Kai with grandfather Trump
(Photo: Instagram)
Her gym routine includes core exercises, squats and cardiovascular training on a stair-climbing machine.
Before golf tournaments, she follows a warm-up routine devised by her trainer, beginning with a foam roller and continuing with muscle-activation exercises.
"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."
Well, our idea of mental health comes in the form of a bourekas pastry. We highly recommend giving it a try.