Inside Carrie Underwood’s “Wannabe Vegan” 45-30-25 Diet

Carrie Underwood, the renowned country music star, has long been admired not only for her vocal prowess but also for her dedication to health and fitness. At 41, she attributes her well-being to a balanced dietary regimen known as the 45-30-25 diet, which consists of 45 percent carbohydrates, 30 percent fats, and 25 percent proteins. 

A shift from obsession to wellness

In her early career, Underwood faced challenges with body image and weight management. Reflecting on that period, she admitted to obsessing over weight loss, at times consuming as little as 800 calories daily, which is significantly below the recommended intake for women.

This extreme approach led to a detrimental cycle of restriction and guilt. “I would ‘fall off the wagon,’ then feel terrible and repeat the cycle,” she shared with the New York Post. “Your body is screaming out, I need more calories, I need more carbs!” 

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With guidance from trainer Eve Overland and nutritionist Cara Clark, Underwood adopted a more sustainable and health-focused routine. This transformation emphasized the importance of nourishing the body adequately and listening to its needs.

Underwood’s commitment to the 45-30-25 macronutrient distribution reflects her focus on balanced nutrition. This approach ensures she receives sufficient energy from carbohydrates, essential fatty acids from fats, and muscle-repairing amino acids from proteins. Such a balance is crucial for maintaining her demanding lifestyle and performance schedule.

Underwood’s daily meals are thoughtfully planned to align with her dietary goals. For breakfast, she often enjoys a tofu scramble, paired with Ezekiel toast, fresh berries, and a cup of coffee.

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Lunch typically features a nutrient-dense vegan sandwich, incorporating ingredients like Tofurky, avocado, spinach, and other wholesome additions. When afternoon hunger strikes, she reaches for a protein bar or blends a green smoothie. Dinner is a combination of roasted vegetables with vegan chicken or a flavorful tofu stir-fry. While on tour, Underwood opts for healthier packaged meals, such as vegetarian burritos, to maintain her dietary standards. 

The “wannabe vegan” philosophy

Raised on a cattle farm, Underwood made a significant dietary shift at 13 after witnessing the realities of farm life. This experience led her to eliminate beef from her diet and eventually all meat products. She describes herself as a “wannabe vegan,” emphasizing a primarily plant-based diet while occasionally incorporating animal products like eggs and cheese. This flexible approach allows her to maintain balance without feeling overly restricted.

Simple eating

Underwood advocates for simplicity in eating, steering clear of ultra-processed foods and opting for whole, natural ingredients. “Overall, keeping things as simple as possible is always the best,” she states. While Underwood maintains a disciplined diet, she allows herself occasional indulgences. She enjoys dark chocolate in moderation and appreciates a glass or two of red wine, humorously noting its heart benefits. This balanced approach ensures she can enjoy life’s pleasures without compromising her health goals.

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Additionally, staying hydrated is a cornerstone of Underwood’s health regimen. She emphasizes the importance of water intake, noting that many common discomforts can be alleviated by proper hydration. “If you find yourself cranky… you need to drink more water!”