What is Carrie Underwood's diet?

December 24, 2025 •

3 min read

According to several reports, country superstar Carrie Underwood follows a nutrient-dense diet based on a 45-30-25 macronutrient ratio. Her approach is not about strict dieting but rather a balanced, plant-focused way of eating, which provides valuable insights into what is Carrie Underwood's diet.

Quick Summary

This article details Carrie Underwood's primarily plant-based diet, including her 45-30-25 macro split, typical daily meals, hydration habits, and focus on simple, whole foods. It also covers her philosophy of balance over perfection.

Key Points

Plant-Based Focus: Carrie follows a primarily 'wannabe vegan' diet, built on a foundation of nutrient-dense, whole foods.
Balanced Macros: Her diet adheres to a 45% carbs, 30% fat, and 25% protein ratio for energy and muscle maintenance.
Simplicity is Key: She emphasizes simple meals over ultra-processed foods, favoring natural ingredients.
Hydration Matters: Proper hydration is a priority, and she uses electrolyte sticks to stay balanced on the go.
Moderation over Restriction: Rather than strict rules, her philosophy incorporates mindful indulgences to prevent feeling deprived.
Consistency is Crucial: Her success comes from a sustainable routine, not a quest for perfection.

Inside Carrie Underwood's Plant-Based Philosophy

For years, Carrie Underwood has been open about her health and wellness journey, which includes a conscious and balanced approach to eating. Raised on a cattle farm, she became a vegetarian at age 13 after a pivotal experience cemented her views on eating meat. Over time, her diet evolved further, and she now describes herself as a “wannabe vegan,” adhering to a primarily plant-based lifestyle.

Underwood's philosophy centers on listening to her body and fueling it with nutrient-dense, whole foods. She has spoken candidly about past struggles with restrictive eating and the unhealthy cycle of falling off the wagon. With the help of her team, including nutritionist Cara Clark, she developed a more sustainable routine that prioritizes feeling good and being energized for her demanding schedule. This shift away from obsessing over a number on the scale to focusing on overall well-being is a core part of her healthy lifestyle.

The 45-30-25 Macronutrient Plan

A key component of Carrie Underwood's diet is her focus on macronutrients, or the ratio of carbohydrates, fat, and protein she consumes daily. She adheres to a 45-30-25 ratio, which breaks down as follows:

45% Carbohydrates: Primarily from whole-food sources like fruits, vegetables, and whole grains.
30% Fat: Sourced from healthy fats like avocados, nuts, and seeds.
25% Protein: A crucial part of her plant-based diet, coming from sources like tofu, legumes, and plant-based protein powders.

This deliberate distribution ensures she has sufficient energy for her workouts and performances, along with the necessary nutrients for muscle repair and overall bodily function. The focus is on balance, rather than cutting out entire food groups, which contributes to the sustainability of her eating plan.

What a Typical Day Looks Like

Carrie Underwood's meals are intentionally simple and built around whole, unprocessed ingredients. Her daily food intake is a great example of how to implement a primarily plant-based diet without overcomplicating things.

Breakfast

Options: Tofu scramble or egg-white scramble from her own chickens.
Sides: Ezekiel toast with berries and a cup of coffee.

Lunch

Meal: A nutrient-dense vegan sandwich featuring Tofurky, avocado, and spinach.
On the Go: If touring, she might opt for healthier packaged meals like vegetarian burritos.

Snacks

Favorites: Protein bars, a green smoothie, almonds, apples, dried fruit, or veggies with hummus.
Control: She reads food labels and often brings her own snacks to ensure she knows exactly what she is eating.

Dinner

Main: Roasted vegetables with vegan chicken or a tofu stir-fry.
Comfort Food Swaps: She makes healthier versions of comfort food, like a vegetable-packed slow-cooker lasagna or 'nicecream' from frozen bananas.

Table: Carrie's Approach vs. Restrictive Dieting


Feature	Carrie Underwood's Approach	Restrictive Dieting
Philosophy	Balance, sustainability, and listening to body signals.	Strict rules, calorie counting, and focus on numbers on the scale.
Food Choices	Whole, unprocessed, plant-based foods.	Often eliminates entire food groups; may rely on processed diet foods.
Indulgences	Mindful, occasional treats like dark chocolate.	Leads to a 'fall off the wagon' cycle and feelings of guilt.
Focus	How food makes you feel, both physically and mentally.	Short-term results and superficial appearance changes.
Sustained Health	A long-term lifestyle change for energy and well-being.	Difficult to maintain, often leading to yo-yo dieting.

The Power of Hydration and Mindful Indulgences

Beyond her meals, Underwood emphasizes the importance of staying hydrated. She carries electrolyte sticks for an on-the-go boost, noting that staying hydrated is key to avoiding feelings of crankiness or low energy. This practical, no-fuss approach is a testament to her overall mindset.

While her diet is disciplined, she practices moderation rather than deprivation. This means occasionally enjoying small portions of dark chocolate or a glass of red wine. This realistic and balanced mindset is what makes her approach so sustainable and effective for long-term health.

Conclusion: A Blueprint for Sustainable Health

Carrie Underwood's diet is more than just a list of foods; it is a holistic lifestyle focused on balance, whole-food nutrition, and mental well-being. By embracing a flexible, plant-based approach with a clear macronutrient focus, she has found a sustainable way to fuel her body for optimal performance and health. Her journey serves as an inspiring reminder that long-lasting wellness comes from consistency, mindfulness, and listening to your body's needs. For those looking for an approachable health-focused program, her app fit52 offers a great resource.

Frequently Asked Questions

Carrie Underwood describes herself as a "wannabe vegan" and follows a primarily plant-based diet. However, she has mentioned occasionally eating eggs from her chickens, making her more accurately a vegetarian who leans heavily toward veganism.

The 45-30-25 diet refers to the macronutrient breakdown Carrie Underwood follows: 45% of her daily calories come from carbohydrates, 30% from healthy fats, and 25% from protein.

A typical breakfast for Carrie Underwood includes a tofu or egg-white scramble, paired with Ezekiel toast, berries, and a cup of coffee.

Her favorite snacks include protein bars, green smoothies, almonds, apples, dried fruit, veggies with hummus, and small amounts of dark chocolate.

When on the road, Underwood prepares her own food and snacks whenever possible. She opts for healthier packaged meals, like vegetarian burritos, over fast food options.

Yes, her approach is about balance, not perfection. She allows for occasional treats like dark chocolate and has mentioned enjoying a glass of red wine in moderation.

Her overall philosophy is centered on eating for health and energy, not just for appearance. She emphasizes listening to her body, eating simple, whole foods, and focusing on long-term wellness rather than short-term weight loss.