Carrie Underwood isn’t just known for her powerhouse vocals — she’s also famous for her stellar physique.
The country music star, who is performing today at Donald Trump’s inauguration, has admitted that she once obsessed over the wrong things but eventually shifted her focus from the numbers on the scale to prioritizing how she felt both physically and mentally.
So how does she maintain her figure? The 41-year-old has shared details about her nutrient-dense 45-30-25 diet.
Balance, not perfection
Underwood describes herself as a “wannabe vegan” who’s made her primarily plant-based diet a key part of her regimen for staying healthy.
The “Before He Cheats” singer, who once lived on quesadillas and pasta while on the road, made a dramatic shift in her eating habits after facing online trolls during her American Idol days.
“I shouldn’t care what other people think about me,” Underwood told Women’s Health. But she admitted, “I knew I could be better for myself, and I let my haters be my motivators.”
While touring with her Idol co-contestants, Underwood said she became obsessed with weight loss. It escalated to the point where she exercised excessively and ate as little as 800 calories a day — well below the recommended 1,600 to 2,400 daily amount for women.
Underwood said her extreme regimen quickly started to backfire.
“I would ‘fall off the wagon,’ then feel terrible and repeat the cycle,” she said. “Your body is screaming out, I need more calories, I need more carbs!”
With help from trainer Eve Overland and nutritionist Cara Clark, the singer found a healthier, more sustainable routine that works for her. She even launched the app fit52 to help others find balance in their diet and exercise regimens.
Today, Underwood said she carefully tracks her calories and macronutrients, or the amount of protein, carbohydrates and fat she consumes daily. Her ideal daily breakdown: 45% carbs, 30% fat and 25% protein.
The American Idol winner said that for her, simplicity is key.
“We live in a world right now where everything is ultra-processed and it seems like the easiest thing is to grab fast food,” Underwood told Today.com. “Overall, keeping things as simple as possible is always the best.”
Her diet reflects that approach.
A typical day includes a balanced breakfast of tofu or egg-white scramble (from her backyard chickens), Ezekiel toast, berries and coffee.
Lunch is often a nutrient-dense vegan sandwich packed with Tofurky, avocado, spinach and other healthy toppings.
When hunger calls in the afternoon, Underwood snacks on a protein bar or whips up a green smoothie.
Dinner often features roasted veggies with vegan chicken or a tofu stir-fry.
When she’s on tour, Underwood said she usually opts for healthier packaged meals, like vegetarian burritos, over greasy takeout.
And while she’s not big on desserts, the country singer treats herself to a few indulgences. “I really like dark chocolate, but I’ll just stick to a little bit of it,” she told First For Women.
Underwood also enjoys unwinding with a glass or two of red wine. “It’s good for my heart, right?!” she joked.
When craving classic comfort foods, Underwood told Today.com that she swaps certain ingredients for healthier versions. For example, her “ugly” slow-cooker lasagna is packed with fiber-rich vegetables, while her chocolate “nicecream” is made from frozen bananas.
Hydration is a big part of her routine toom, and she keeps electrolyte sticks in her purse for an on-the-go boost.
“If you find yourself cranky… you need to drink more water!” she advised.
