Kai Trump reveals diet and workout that helped her score six-pack abs after surgery

Kai Trump is serving up the recipe for her washboard abs.

“I weigh 120 pounds and I probably eat around 150 grams of protein,” she revealed in an interview with Fox News Digital Monday. “[I] eat a lot of sustainable carbs and work out a lot.

“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.”

The competitive golfer follows a gluten-free and dairy-free diet, and is insistent on eating “very clean.” She also avoids eggs due to a slight 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.”

Her favorite go-to dish is a ground beef bowl, which she prepares with rice, avocado and some seasonings.

When she does decide to indulge in a “guilty pleasure” snack, the 19-year-old said she never reaches for sweets, but rather some prosciutto with pesto.

Kai’s healthy lifestyle paid off after wrist surgery temporarily sidelined her from golf.

Rather than viewing the recovery as downtime, she told her friends and family she would use the time to achieve “six-pack” abs.

“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.”

While at the gym, the influencer follows a well-rounded routine that includes core exercises, squats and cardio on a stair-climbing machine.

Before golf tournaments, she switches to a trainer-designed warm-up that consists of foam rolling followed by muscle activation exercises.

“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.”

As for where the teen got her strong discipline from, Kai proudly said that her mom, Vanessa Trump, helped instill the healthy habits in her from a young age.

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

Last week, Kai gave an update on her mom’s breast cancer battle while speaking to Page Six.

“My mom’s doing good,” she told us while walking the red carpet at the 2026 ESPY Awards at the Lincoln Center in New York City. “She’s doing better.”