Tristyn Lee’s Diet Plan & Supplements

Most of us were busy playing video games and chit-chatting with our mates as teenagers. But that is not the case with Tristyn Lee.

Tristyn Lee has taken over the world of bodybuilding and fitness by storm with his muscular and ripped physique. Even being in his teenage years, Tristyn has built a physique that many of us find challenging to attain.

Well, apart from his intense training routine, his diet plan also contributes significantly towards building and maintaining his aesthetic body. So stay with us as we give you a detailed overview of Tristyn Lee’s diet plan through this post. Let’s get started.

Tristyn Lee’s Diet Plan

Tristyn Lee's Diet Plan
Tristyn Lee in an Instagram photo (Tristyn Lee / Instagram)
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Tristyn Lee‘s muscular and ripped physique speaks volumes about his diet plan. Clean eating happens to be the foundation of his diet plan.

Tristyn follows a ketogenic diet plan. It has a high-fat content, medium-high protein content, and low carb content. A ketosis diet puts the body in a condition in which it burns fat instead of burning carbs for energy production.

It contributes towards providing the body with a more stable and consistent fuel as compared to a carbohydrate-rich diet plan.

Tristyn claims that following a keto diet plan enables him to burn fat and maintain his muscle mass simultaneously. The macro percentage breakdown of fat, protein, and carbs in Tristyn’s diet plan is in the ratio of 70:20:5 respectively. He claims,

“Some people do work better on carbs. But I’m not one of those people. Being a soccer player, I feel extremely lethargic and heavy when I’m running off of carbs.”

Tristyn’s daily schedule has a fair share of physical activities that include his gym training sessions and soccer practice. To ensure that his body performs optimally throughout the day, he consumes around 3000-3500 calories per day. On his ‘extra-high protein’ days, this figure shoots up to around 4000 calories a day.

A fair share of credit for Tristyn’s lean and muscular physique goes to his well-balanced meals. Each of his meals comprises meat (chicken, beef, or steak), vegetables (like spinach, kale, or broccoli), and sources of healthy fats (like avocados).

Tristyn consumes 4 meals throughout the day to feed his body with all the essential nutrients. The following table will give you an insight into Tristyn Lee’s meal plan:-

Tristyn Lee’s Meal Plan

Meal 1

Chocolate almond milk sweetened with stevia, five whole eggs scrambled in butter, four ounces of steak and kale chips

Meal 2

Bacon salad, spinach, peri-peri chicken with an avocado

Meal 3

Broccoli, ground beef, coconut oil, and avocado with a raspberry protein shake

Meal 4

Cheddar cheese, spinach, coconut shrimps, salmon, and kale

Prioritizing consumption of meat

Meat happens to be a prominent food item in Tristyn Lee’s diet plan. He includes meat (like chicken, fish, and steak) in almost all of his meals throughout the day.

Doing so not only fetches his body with adequate amounts of proteins but also meets its daily requirements for anti-inflammatory omega-3s.

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Our body has 70-75% of water content. Hence, it becomes imperative for each one of us to drink plenty of water to keep it hydrated. Tristyn also ensures to consume adequate amounts of water every day to serve that purpose well.

What does Tristyn Lee eat?

Tristyn Lee’s Diet
Tristyn Lee in an Instagram photo (Tristyn Lee / Instagram)

Tristyn has never considered clean eating to be a big struggle. He has always been clear about his bodybuilding and fitness goals and knows very well how he needs to feed his body to attain them. Thus, his diet chart comprises food items that are loaded with nutrients and good calories.

You can easily find the following food items in Tristyn Lee’s diet chart:-

  • Whole eggs
  • Bacon
  • Chicken
  • Steak
  • Fish
  • Ground beef
  • Seafood
  • Cheese
  • Butter
  • Almond milk
  • Protein shakes
  • Broccoli
  • Avocados
  • Kale
  • Spinach
  • Stevia
  • Sausages
  • Salad
  • Coconut oil
  • Olive oil
  • Sugar-free sauces

What food does Tristyn Lee avoid?

To build an aesthetic and lean physique, one has to make certain sacrifices in terms of avoiding certain food items. Tristyn also follows suit to maintain his muscular physique which has become his USP.  He has been so disciplined with his eating habits that he hasn’t consumed any cheat meals in the last 3 years.

The following food items find no place in Tristyn’s diet chart:-

  • Junk food
  • Fried foods
  • Artificial ingredients
  • Excess sodium
  • Artificial sugar
  • Chemical additives
  • Processed carbs
  • Added sugar

Tristyn Lee’s Supplements

By looking at Tristyn’s ripped physique you can easily get an idea that he must be following a perfectly structured nutrition plan. Apart from consuming numerous food items, he also relies on certain supplements to fetch his body all the essential nutrients that it requires for recovery and growth.

Tristyn Lee’s supplements stack includes the following:-


To build and maintain his ripped physique, Tristyn trains quite intensely. Hence, to ensure that his body has adequate energy and drive to sustain his training sessions, he consumes pre-workout. His pre-workout has nutrients like l-citrulline, beta-alanine, and B-vitamins which contribute towards keeping him focused and energetic throughout his intense workouts.

Whey protein isolate powder

Whey protein isolate is one of the most important supplements in Tristyn Lee’s supplements stack. It fetches his muscles with a quick supply of amino acids that helps in recovering his muscles and thereby promoting both strength and size gains. It also assists in avoiding hunger pangs and feeds his body with good calories.

Branched Chain Amino Acids (BCAAs)

Intense training sessions subject one’s muscle fibers to damage. To ensure that this damage doesn’t prove to be catabolic, it becomes essential to feed one’s body with amino acids, especially during the workouts. Sipping BCAAs during the workouts serves that purpose well and keeps the body in an anabolic state.


Tristyn prefers to take a post-workout supplement that is free from any kind of stimulants right after his workouts. Apart from boosting muscle recovery, it assists in restoring glycogen levels that get depleted after an intense training session. It also helps in reducing fatigue.

Adenosine TriPhosphate (ATP)

Tristyn also takes ATP with glutamine and creatine to enhance his overall training performance.

The combination of ATP, glutamine, and creatine contributes towards greater strength gains. It also avoids bloating and keeps oneself more energetic throughout workout sessions.


Apart from good training and good nutrition, good and sound sleep also contributes significantly towards muscle growth. To serve that purpose well, Tristyn prefers taking a magnesium supplement right before bed each night. It enables him to have quality sleep.

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Final Thoughts

So this brings us to the end of the post. Even being a teenager, Tristyn continues to inspire numerous people who want to get into shape. His dedication towards the attainment of his goals is unmatchable and this is something that we all can learn from him.

A person’s diet plan plays a crucial role in his fitness journey. And if you stick to a well-structured nutrition plan that suits your fitness goals, just like Tristyn does, you would also earn the physique that you aspire to have.