Kai Trump says her approach to fitness and food is simple, clean and focused on consistency.

In a recent interview with Fox News Digital, the 19-year-old athlete and eldest grandchild of President Donald Trump explained how discipline in her diet and daily routine helped her gain strength and recover after wrist surgery.

Fueling her training on the golf course, Kai sticks to protein-rich meals and avoids processed foods. “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.”

The University of Miami women’s golf commit follows a gluten-free and dairy-free regimen and stays away from eggs due to a mild allergy. Despite a busy schedule, she prioritizes meals high in protein instead of skipping them.

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“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 said. “So, if I run or I'm doing something crazy, at least I had that. I got that protein in.”

Her favorite dish is a simple ground beef bowl with rice, avocado and 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.”

When she decides to indulge, Kai skips sugary snacks in favor of something savory. Her “guilty pleasure,” she said, is prosciutto with pesto.

Kai credited her mother, Vanessa Trump, for instilling her focus on healthy eating and balance. “Seeing how she eats and what she prioritizes ... I kind of grew into that,” she explained.

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That discipline carried through a period when wrist surgery temporarily benched her from competitive golf. Instead of letting recovery slow her progress, she told friends she planned to use the seven months off to get “six-pack” abs.

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

Her gym routine centers on core movements, squats and stair-climbing for cardio. Before tournaments, she follows a program designed by a trainer that includes foam rolling and muscle activation exercises.

Kai also said she likes to research routines and adjust them to fit her lifestyle. As a young athlete, she sees trial and adaptation as key to staying consistent.

Beyond her workouts, she said protecting her mental health is just as vital. “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.”

She believes wellness goes beyond diet or exercise alone. “If you surround yourself with the wrong people, they can drain you,” Kai added. “At the end of the day, you are who you surround yourself with.”

The young golfer’s combination of structured eating, regular activity and mindful connections continues to shape how she approaches both sport and everyday life.