Megan Fox Workout Routine and Diet Plan

Megan Denise Fox, popularly known as Megan Fox was born in Tennessee, U.S.A. She is one of the best-known American actresses especially for her roles in movies like Transformers and Teenage Mutant Ninja Turtles. She is also well known for her character in the horror-comedy, Jennifer’s body. She spent her early childhood in Tennessee, where she was raised in a Pentecostal home.

megan fox

Fox made her acting debut in the romantic comedy Holiday in the Sun, Fox and Green married on June 24, 2010, in a private ceremony at the Four Seasons Resort on Maui. They had three sons together namely Noah Shannon Green, Bodhi Ransom Green, and Journey River Green. Although, they ended their marriage later. Fox has also been modeling for famous magazines that approached her like GQ UK, Elle, and Maxim, to name a few. Not too late, she was given the title of “sexiest woman in the world” by men’s magazine FHM Online’s reader poll in 2008. Machine Gun Kelly’s song “Bloody Valentine,” in which Fox appears, was released in June 2020, a few weeks after Fox and Kelly went public with their relationship.

Moving aside from her professional and personal life, Megan Fox does a lot to keep herself up to date when it comes to keeping fit. It is also something her profession demands. Thus in this article, we will talk about the workout routines and diet plans that she uptakes so that she could keep doing what she does the best!

Megan Fox Body Statistics

  • Birth Year:1986
  • Birth Date:16th may
  • Height:5ft 4inch
  • Weight:53 kg
  • Breasts: 33 inch
  • Waist:24 inch
  • Hips:34 inch
  • Eye color- Blue
  • Shoe Size:7

Megan Fox Workout Routine

Megan Fox is very conscious about her workout and workout at least 3 days a week for sure. out of those she keeps two days in a week when she works out with the most difficult exercises that she is capable of. This includes repetitions of intense cardio, really heavyweights, and circuit training.

The routine she follows is a five-factor routine containing warm-up, lower body, upper body, and core workout and finishing with a calm down practice. Megan is very active when it comes to lifting weights when she has to and likes to challenge herself by adding weights or other high-intensity workouts.

Megan Fox

Also, her training gets done in a circuit routine with 20 repetitions and four rounds on each exercise. This is a high-intensity workout and is not recommended for an everyday workout. 3 days a week would be better if you are planning on following this.

Harley has been training her for years to get in shape for all of her major roles. This special workout Harley does, known as the 5-Factor workout consists of each round that lasts five minutes. Each circuit consists of five simple circuits.

Harley noted, “We do 20 repetitions on each upper body, lower body, and abs and cycle through those three exercises nonstop, repeating the circuit four times.” It’s easy to see that her intense training is paying off.

Megan Fox workout includes:

Warm-up and Cooldown

Before training sessions, you should warm up your body properly to reduce injury risk. Yet many of our warm-up methods contradict what our bodies need before working out. When warming up properly, you need to be stable during your movements to avoid injuries.
As an alternative to a warm-up, if you are short on time and doing a bodyweight workout, you can complete the first set of the circuit at a slower pace, jumping slower, and moving slower in general, making it into a warm-up.

She prefers a simple workout running on a treadmill for the warm-up or the Stairmaster machine for 10 minutes.

 Toning Workout

Megan Fox tones her muscles more effectively by performing explosive exercises and adding a variety to them. When you use this training method, your muscles will recruit a high level of fibers, which will result in improved metabolism. Additionally, this type of exercise helps to raise your level of growth hormone (HGH). It is HGH that helps increase muscle tissue, which prevents the accumulation of adipose tissue. The purpose of muscle toning is to focus on specific muscles and give them the workout they need to become healthy and lean.

Cooling down

This is the step that is done after the toning workout, you can do 10 minutes of walking on a treadmill or use the Stairmaster. If you are looking for something more intense similar to Fox, then doing interval training at the hydro-rowing machine for 10 minutes, will burn a nice amount of calories.

Following are the detailed steps she follows during her workout sessions on different days.

Circuits: 3

Exercises in each circuit: 4

Sets: 3

Reps in each exercise: 20

Rest time: 120 seconds

Day 1


Incline crunch
Bicycle crunches
Leg raises
Plank hold


Biceps curls
Barbell curls
Triceps pushdowns
Triceps kickbacks


Squat jumps
Leg press

Megan Fox

Day 2

The second day of Megan Fox’s workout is typically dedicated to pilates or cycling class, long jogs, or elliptical cardio workout for an hour.


Cross crunches
Hanging leg raises
High plank


Bench press
Dumbbell flyes
Chest press
Cross cable flyes


Squats pulse
Smith squats
Leg extension
Single-leg pushdowns

Eight-minute Tabata with 20-second intervals of doing jumping jacks and mountain climbers, followed by a 10-second break after each exercise.

Day 3


Crunches with a ball
Reverse crunch
Russian twist
Side plank drops


Lat pulldowns
Cable rows
Back lat pushdowns
Dumbbell deadlifts


Hack squats
Drop squats
Bulgarian squats
Thigh abduction

Day 4


Toe crunches
Plank reach
Plank walks


Shoulder press
Lateral raises
Front raises


Hip thruster
Cable glute kickbacks
Ankle weight donkey kickbacks
Ankle weight fire hydrant to sidekick
That’s all for the Megan Fox workout routine.

That was all about the workout routine that Megan Fox follows in her day. But that is not all. She also follows some really cool workout tips and tricks to stay put in her rigorous routine. Besides, her schedule is quite hectic and it is essential to squeeze in some workouts. In the next section, we would discuss all the workout tips.

Megan Fox Workout Tips and Tricks

In this section, we are going o talk about the workout tips that Megan Fox is currently employing in her workouts. She has talked about these tips several times. It is nothing too fancy but simple tips that help her stay put in her workout routines. Thus take a good read ahead if you want to improve on your workout skills too.

1) Keep It Short But Intense

Fox’s trainer, Harley Pasternak has a reputation as a legendary TV host and motivational speaker in addition to being a celebrity trainer. There is a lot of work put into Harley and Fox’s lower body that results in her toned body. When it comes to sculpting, she does many dumbbell tap squats, jumps squats, skater’s lunges, and superman stretches. Throughout all workouts, these exercises are performed in conjunction with cardio and upper body exercises. All the high-intensity workouts are done by her only 3-4 days a week at max. She does not work out 7 days a week but the days she does work out are intense. She claims that this type of exercise routine works the best for her.

Harley says, “A minimum of a five-minute cardio warm-up, a lower-body sculpting exercise, an upper body toning exercise, and finally, a five-minute cooldown.” Megan’s workouts are sometimes short but very intense.

2) Running is the key

Her weight loss project for her movies required her to work out more and hence she started to run more regularly. Cardio is great for relieving stress and staying in shape. Harley advises that increasing your cardio will help you lose weight. Fox does cardio exercises such as running, treadmill jogging, and side shuffles. Twenty to twenty-five minutes of running per day can give you a mental, physical, and spiritual boost. Running burns more calories than most other activities because of the continuous movement of your entire body weight.

3) Don’t stick to just  crunches

To strengthen Megan’s abdominal muscles, Harley has her do a wide variety of exercises. They alternate between working the obliques, lower abs, and upper abs each session. When it comes to training the abdominal region, there have long been misconceptions. The abdomen contains a variety of muscles including the rectus abdominis, the transverse abdominal, and the internal and external obliques. The goal of many people on their fitness journey is to obtain a toned stomach and an enviable core. The appeal of a ripped set of abs is undeniable, but strengthening your core can have a large impact on any fitness activity you undertake.

“It’s not just about crunch, crunch, crunch. It’s about her body up and down and sides to side and rotation.”He added, “We train all three of her rectus abdominals, her obliques, and her corset muscle to make sure that her abs are not just tight and strong, but small.”

4) Hard Work And Dedication

As one of Harley’s best clients, Fox works hard. In terms of the 5-minute warm-up, Fox has a lot of options. Her options include running traditionally or trying something new.
Despite her commitment to a healthy lifestyle and exercise, there are days when Harley makes her feel uneasy. She would rather stay in bed all day. Unfortunately, Harley is hard to avoid. Megan said, “Trainer (Harley) comes to my house 3 times a week and makes me go through the exercises. I don’t even need to leave the house….I am always like: Not Today! Not Today!”But in the end, she looks at the better picture and remembers what motivates her. Most important of all she is very patient with it. Instead of doing a 5-minute cardio cool down, Harley has Fox doing 30-minute cooldowns.

That was all bout the workout tips that Megan Fox had to give away. Besides just following a workout routine, she also knows how to nourish herself which is quite essential in the profession. Thus in the next section, we will discuss her diet plan and what she eats and likes to avoid during the day.

Megan Fox Diet Plan

Meghan Fox follows a variety of diets instead of just one. This is also the reason why it can be a little confusing to understand her diet plan which is a combination of Keto, Paleo, and Five-Factor diets. Having said that, she believes anyone serious about it can follow her diet with an extra pinch of determination. And why not! we all knew having a body like hers wasn’t going to be an easy job, didn’t we?

Keto diets tend to be low in carbs and high in fat. As a result, blood sugars are lowered and insulin levels are lowered, and the body’s metabolism shifts to burning fat and ketones instead of carbs. A diet containing fewer carbs is more effective at achieving ketosis and losing weight. Starting with protein sources, such as meat, fish, seafood, eggs, or tofu, seems to be one way to start. Then, choose two low-carb vegetables and a healthy fat source to complete your meal.

This also comes with the cost of cutting down on grains, legumes, processed foods, and other ingredients that help the body achieve ketosis.

Fox follows a combination of a Paleo and 5-Factor diet designed by Harley Pasternak, her trainer. That consists of a plan that she’ll eat five small, healthy meals a day (three mains and two snacks), all infused with natural ingredients and mainly low glycemic index (GI). Additionally, they take no longer than 5 minutes to make and are ready to be enjoyed.

There was a time when Meghan used to practice a strict vegan diet. But after some time, she discontinued as it did not work out for her. According to her, she lost too much weight with that diet and it started to look unhealthy. She emphasizes the importance of choosing a diet that you can follow and best suits your body, since everyone has a different body and hence, different body needs.

Megan Fox


Megan is very particular about her breakfast as according to her it is the most important meal of the day. She makes sure to never miss one. It’s what gives her the energy and nutrients that she needs throughout the day and especially for workouts and to keep up with her super-energetic kids. Every morning she makes her breakfast with enough protein, fiber, and healthy fats that fuel her body up for the day ahead.

To begin with she prepares herself a cup of coffee. Next, she takes a high-protein meal like an egg white omelet with fresh vegetables or skyr (low-fat Icelandic yogurt). She tops it off with fresh fruits and nuts.

To sum it up in short:-


-Egg whites

Her breakfast is followed by the second meal of the day, somewhere as the afternoon begins but she calls it her “morning snack”. During this time she eats something light and in small quantities. It usually includes fish preferably salmon ( she loves salmon be it smoked or grilled).

 Morning Snack

-Salmon Sashimi
-Miso Soup


Her menu for lunch includes grilled chicken or turkey breast. During this meal, she eats a salad tossed in apple cider vinegar dressing. A smoothie made with berries, almond milk, chai tea, and protein powder is Fox’s favorite. As we can see the diet she follows is low in carbohydrates but high in protein and fiber while adding just the right amount of fat, with olive oil, avocado, seeds, and nuts rich in magnesium, Vitamin E, and other nutrients, while trying to get all her carbs from veggies and fruits.

Apple cider vinegar that she adds to her salads is widely believed to have a part in fat burning, fat storage, and appetite regulation. And apart from that, it also helps you have good gut health which is very important for your overall health.


-Protein Shakes

Surely you’re thinking that smoothies are loaded with sugar and carbohydrates. And they can be. In contrast, Megan’s smoothies usually consist of fruit, some almond milk, and whatever protein powder she uses at the time. Almonds are another favorite snack of hers. Low LDL cholesterol or bad cholesterol can be lowered by eating nuts.

Evening Snack:

For her evening snack, she prepares quick recipes with quinoa or on the other days cooks chicken breast and likes to add a light drink like tea or lemon juice with it.

-Chicken Breast


Megan Fox

Dinners are somewhat similar to lunch but she tries to keep it as light as possible. She tries to infuse nutrients that are essential for her body to stay fit. If she misses her salmon during the day, she’ll have a grilled salmon filet and seasonal vegetables. Other days she prefers to have salmon sashimi served with steamed and lightly salted edamame, a cup of miso soup, and fresh cucumber salad.



Megan Fox Transformers Diet:

To prepare her body for the action in the movie Transformers, Megan fox followed a strict regime for both diet and workout. At that time, she followed the paleo diet which included her avoiding dairy products and grains. Hence, the main source of her carbs was fruits and vegetables. She also added a good amount of protein (for faster recovery from her intense workouts) from meat and topped her salads with apple cider vinegar.

Megan Fox Ninja Turtles Diet:

Before shooting for Ninja turtles Megan used to do intermittent fasting for 16 hours. Although, while doing that she made sure to never skip breakfast. She followed a similar paleo diet but this time she choose eggs as her main source of protein.

That was all about the diet plan that Megan Fox follows. Her diet surely dies not to remain the same and includes a lot of fo variety too. Her profession allows her to travel a lot and thus she has to remain flexible according to her needs. She makes sure that she fills up on the important nutrients. In the next section, however, we would discuss some tips.

Megan Fox Diet Tips

Megan Fox

Following a diet is not the only thing but also how one can move around their diet plan. Thus it is important to follow some tips and tricks so that one can stay consistent. Megan Fox follows a bunch of rules which makes her stick to her diet. Read ahead to know what she does in her daily routine:

She does not eat white food

Fox strictly avoids dairy products and states it as one of the main reasons for maintaining her figure. She also doesn’t eat any by-products of it.

“I cut out all sort of bread and those sort of carbohydrates. No crackers, no pretzels, no chips, anything unhealthy. The worst thing I put in my body is coffee once a day,” she told E!

She does not do cheat days

For Fox, eating healthy is particularly important when she’s trying to lose weight. So, she does not allow herself a lot of options or cheats days. Her interview also revealed that when she’s trying to lose a few pounds, she doesn’t indulge in anything.

“I don’t have splurge foods. I either do something or I don’t do it at all, and I’m doing this right now, so I have no cheat days. But if I was going to cheat, I would probably go with pizza or cake.”

She fills herself up with smoothies

Fox may indeed eat relatively few carbohydrates, she does occasionally enjoy a fresh fruit smoothie. She believes smoothies are a great blend of everything good that you would want in a diet and a very easy way to consume all of that in one go.

“Megan’s favorite is the red smoothie, which is whatever berries are in season, Chai tea, a scoop of protein powder, and a little bit of almond milk,” her trainer Harley Pasternak told People.

Foods to avoid

Megan is very particular about the food that she has to stay away from. She absolutely avoids processed foods, food containing gluten, and other types of junk food. According to her, she does not do so just to stay lean but also because these heavy carbs do not make her feel good. She does not feel right after she consumes them is one of the main reasons that she restricts herself to fruits and vegetables as the primary source of carbohydrates.

Megan Fox

Fox emphasizes the fact that everyone has a different body. Hence, it is very important to try and see what works for one’s body. If you eat a certain type of food and it does not make you feel better about yourself-its better to eliminate that food. Her exact words being,” It’s very important to listen to what your body is telling you. If food is making your body feel bad, try and cut it out”.

Having said that, she is also very strict about the diet she follows and hardly has any cheat days. She knows what her fans expect of her and she does not disappoint them. Very rarely though, if she has cravings to indulge in food apart from her diet, she gladly does so. Other days, to curb her cravings, she whips up some blueberry oatmeal pancakes or just makes hot chocolate with fat-free milk.

Pre-workout and Post work-out

Megan says if she is working out in the morning, she always eats a small amount of easy-to-digest carbs. Waking up at least 30 minutes before your workout, can give you enough time to digest and an even more substantial snack of around 200 calories. The extra calories in your system help prevent fatigue, so you have enough energy to complete your workout at a time of day when you might otherwise feel pretty exhausted.

When she is exercising later in the day and has eaten a meal within the last two to three hours, she goes for her workout without any additional meal that serves as pre-workout fuel, says Megan. But if she’s not eaten recently, she takes a 100- to 200-calorie snack within 30 minutes to an hour before your workout.

That was all about the diet tips that Megan Fox incorporates in her routine fitness schedule. She also makes sure to add some supplements whenever required because of the hectic schedule she follows. Thus in the followings section, we will talk about the list of supplements and nutrients that she takes.

Megan Fox Nutrition and Supplements

Megan Fox

In this section, we will talk about the various supplements and vitamins that Megan Fox takes to boost her fitness regimen. Thus we will read about all that she takes and how does it benefit her to stay at the top of her game. Read ahead:


In Megan’s opinion, taking a daily multivitamin will ensure you don’t suffer from vitamin deficiencies, making it difficult to exercise every day. You can also get more energy to meet your fitness goals if you take a daily supplement. To maintain and build muscle, our body needs more than just protein. Multivitamins can help reverse bone-density loss and boost recovery after surgery.

Whey protein

People who train in the gym or want to improve their performance often consume whey protein. There are several ways that whey protein is beneficial for building muscle and strength, including- Building blocks: It provides protein and amino acids, which function as building blocks for muscle growth. Besides retaining muscle mass when you reduce calories, it aids in recovering after workouts and improves exercise performance as well

Iron supplements

Supplements and meals rich in iron absorb best if they are not consumed before or after physical activity. It is still important to take them in general to avoid their deficiencies. With an iron deficiency, the body can lose its maximum amount of oxygen-carrying capacity and VO2 max as well as its maximum amount of energy metabolism, both of which are important for aerobic exercise.


These are a bit tricky to consume and should only be taken if advised by a professional. Pre-workout supplements — sometimes referred to as “pre-workouts” — are multi-ingredient dietary formulas designed to boost energy and athletic performance.
They’re usually in the form of powders you mix with water and drink before exercising.


In foods packed with protein, such as eggs, meat, and dairy products, BCAAs have a branching chemical structure and are the main components. Additionally, they are popular dietary supplements sold mostly in powder form. A study found that those who drank a BCAA-labelling drink after their resistance workout increased muscle protein synthesis by 22% more than those who drank a placebo.

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