Carrie Underwood isn’t just known for her powerful vocals—she’s also famous for her stellar physique.
The country music star, who is performing at Donald Trump’s inauguration today, has admitted she used to obsess about the wrong things, but eventually shifted her focus from the numbers on the scale to prioritizing how she felt 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 an “aspiring vegan,” who has made her mostly plant-based diet a key part of her regimen to stay healthy.
The “Before He Cheats” singer, who used to subsist on quesadillas and pasta while on the road, made a dramatic change in her eating habits after dealing with 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 the haters be my motivators.”
While touring with her fellow Idol contestants, Underwood said she was obsessed with losing weight. It escalated to the point where she was exercising excessively and eating as few as 800 calories a day — well below the recommended 1,600 to 2,400 daily intake for women.
Underwood said her extreme regimen soon began to fail.
“I’d fall off the wagon,’ then feel terrible and repeat the cycle,” she said. “Your body is screaming, I need more calories, I need more carbs!”
With the help of trainer Eve Overland and nutritionist Cara Clark, the singer found a healthier and more consistent routine that works for her. She even launched the app fit52 to help others find balance in their diet and exercise regime.
Today, Underwood said she carefully tracks her calories and macronutrients, or the amount of protein, carbohydrates and fat she consumes each day. Its ideal daily composition: 45% carbohydrates, 30% fat and 25% protein.
The American Idol winner said simplicity is key.
“We live in a world now where everything is ultra-processed and it seems like the easiest thing to do is grab fast food,” Underwood told Today.com. “In general, keeping things as simple as possible is always best.”
Her diet reflects this approach.
A typical day includes a balanced breakfast of tofu or egg whites (from her backyard chickens), Ezekiel toast, berries and coffee.
Lunch is often a nutrient-dense vegan sandwich filled with Tofurky, avocado, spinach, and other healthy snacks.
When hunger strikes in the afternoon, Underwood eats a protein bar or whips up a green smoothie.
Dinner often features roasted vegetables with vegan chicken or a tofu stir-fry.
When she’s on tour, Underwood said she usually opts for healthier packaged foods, like veggie burritos, instead of fatty foods.
And while she’s not big on sweets, the country singer does treat herself to some indulgences. “I really like dark chocolate, but I’ll stick to it a bit,” she told First For Women.
Underwood also enjoys relaxing with a glass or two of red wine. “It’s good for my heart, isn’t it?!” she joked.
When craving classic comfort foods, Underwood told Today.com that she swaps out some ingredients for healthier versions. For example, her “ugly” slow cooker lasagna is packed with fiber-rich vegetables, while her “beautiful chocolate cream” is made from frozen bananas.
Hydration is a big part of her room routine, and she keeps electrolyte sticks in her bag for an on-the-go boost.
“If you find yourself weird… you need to drink more water!” she advised.
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