Megan Fox – Celebrity Actress Workout Routine & Diet Plan

Last Updated: May 5, 2022

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If you have watched the Transformers and Teenage Mutant Ninja Turtles, you might have noticed a gorgeous model flaunting a smoking body, eye-tempting curves, and perfect physique.  That’s is non-other than Megan Fox.  The 34-year old mom is one of Hollywood’s most outstanding actresses who have made appearances and starred in some blockbuster movies.

Although Megan always wanted to be an actress and started appearing on the screen at a tender age, her global fame and popularity only came after starring in the 2007 film, Transformers.  After this film, she started being plastered on magazine covers like Maxim, GQ UK, and Elle. 

However, Megan’s ability to maintain a lean and toned body amazes many people.  Even after giving birth three times, Megan Fox has maintained a great shape and physique, something she attributes to her strict workout routine and multifaceted diet.  However, before we dissect the workout regimen and diet plan, let’s understand a little history about Megan Fox. 

Who Is Megan Fox?

Megan Denise Fox is a talented American model, actress, and mom born on May 16, 1986, in Rockwood, Tennessee.  She spent her childhood in Tennessee.  However, when her parents divorced, her mother remarried and had to move to St. Petersburg, Florida, with her two daughters. 

By age 5, Megan had already started some dancing and drama lessons.  When she turned 13, Megan ventured into modeling and acting.  She clinched several awards in the American Modeling and Talent Convention in 1999.  After completing her schooling, Megan moved to Los Angeles and made her debut on the screen in the 2001 video Holiday in the Sun.

She made an appearance on the 2002-2003 TV show Ocean Eve and played a supporting role in the TV sitcom Hope & Faith.  Her breakthrough came when she starred in the 2007 blockbuster film Transformers.  She also participated in the Transformers’ sequel: Revenge of the Fallen.  Her voice as Banes was used in various video games, including Transformers: Revenge of the Fallen and Transformers: The Game

She starred in the horror-comedy Jennifer’s body, Teenage Mutant Ninja Turtles, and TV series New Girl.  In 2020, she appeared in the action-thriller Rogue and family film Think Like a Dog.  Megan Fox’s accolades include two Scream Awards and four Teen Choice Awards.

Megan met her husband Brian Austin Green in 2004 during the shooting of Hope & Faith.  They married in 2010 and together had three sons.  They separated in 2020, and after the release of Bloody Valentine by Machine Gun Kelly, Megan announced that they were in a relationship with the singer. 

Aside from personal stuff, Megan Fox boasts one of the most incredible physiques.  Fox’s height is 5 feet, 4 inches tall, and 114 lbs.  Megan follows a multifaceted diet plan and a five-phase workout routine to maintain curves and lean muscles.  Megan Fox has been in the industry for more than a decade, and everyone wants to know the secret to keeping such a body.

Before we get into Megan’s workout routine and diet plan, be aware its quite restrictive. Here’s a video of someone attempting the Megan Fox diet and workout routine and discussing how realistic it is:

Megan Fox Workout Routine

Megan works extremely hard to stay fit and maintain her impressive physique.  Even with her busy schedule, she tries to work out at least three days a week.  Teaming up with celebrity trainer Harley Pasternak, Megan’s workout regimen involves five phases. 

These include five-minute cardio for warming up, abdominal sculpting exercise, upper body sculpting exercise, a lower-body sculpting exercise, and a five-minute cool-down. 


Although Megan‘s workout routine involves even lifting weights, she still ensures that her heart rate is up by integrating cardio workouts in between sessions.  She likes to hit the treadmill or work out on the elliptical in the gym.  Out of the gym, she loves taking leisurely walks with her kids and running on the pavements. 

Strength Training

Another integral part of Megan’s workout regime is strength training exercises.  Fox enjoys traditional resistance and bodyweight training to build strength and stay toned based on the movie role she’s preparing for. 

Weightlifting and resistance training helps Megan gain power by burning excess fats and calories in the stores.  However, Harley Pasternak, Megan’s trainer, reiterates that the secret to success is how the strength workouts are structured.  

Megan almost has no rest period between exercises, which helps her incorporate more cardio and keep her heart rate up. 

A Breakdown of Megan Fox’s Workout Plan

Monday:  Circuit Training

First Circuit Involves: 

  • 3 sets, 20 reps knee push-ups
  • 3 sets, 10 reps burpees
  • 3 sets, 20 reps alternating knee crunches

Second Circuit:

  • 60 reps jump ropes
  • 40 reps lunges
  • 30 reps box jumps
  • 50 reps air squats 
  • 20 reps V-ups
  • 10 reps alternating one-legged squats

Third Circuit: 

  • 8-minute Tabata
  • 20 reps mountain climbers
  • 20 reps jumping jacks

Tuesdays: Cycling, Pilates, and Cardio

Fox dedicates her Tuesdays to long jogs, one-hour elliptical training, cycling classes, and even Pilates. 

Wednesday: Circuit Training 

First Circuit:

  • 10 reps jumping squats
  • 20 reps mountain climbers
  • 20 reps jumping lunges

Second Circuit:

  • 50 reps lunges
  • 40 reps burpees
  • 10-second plank
  • 60-calorie jog
  • 20 sit-ups

Third Circuit:

  • 20 reps V-ups
  • 20 reps knee push-ups 
  • 8-minute Tabata

Thursday: Cardio, Cycling, and Pilates

Like Tuesdays, Thursdays are also for cardio routine, cycling, and Pilates

Friday: Circuit Training

First Circuit

  • 20 reps sit-ups
  • 15 reps knee push-ups
  • 10 reps inchworms

Second Circuit

  • 30-second plank
  • 10 reps burpee
  • 30 reps leg raises
  • 30 reps air squats
  • 20 reps box jumps
  • 40 reps mountain climbers 

Third Circuit:

  • 20 reps alternating knee crunches
  • 8-minute Tabata
  • 20 reps box jumps

Saturday & Sunday: Rest Days

Megan Fox Workout Insights and Tips

Check out these insightful tips and tricks that can help you improve your physique and stay in tip-top shape like Megan Fox: 

  • Keep the exercise short but intense
  • Running is the best way to work on your cardio
  • Integrate a wide variety of activities into your workout routine
  • Dedication and hard work are integral 

Megan Fox Diet Plan

Besides working extremely hard, Megan stays on a strict diet.  Understanding Megan Fox’s diet plan can be confusing since she combines different diets based on the movie role she’s preparing for.  Her plan combines Keto, Paleo, and Five-factor diets.

Keto diets boast high-fat content and are low in carbs.  They help shift the body’s metabolism from burning carbs to burning fat and ketones.  Keto diets help keep the blood sugar down and are ideal for weight loss.  They contain rich protein sources such as eggs, seafood, meat and fish, low-carb vegetables, and healthy fat.  

Megan also follows her trainer’s carefully designed Palao and 5-factor diet.  She has to consume five healthy meals a day, all with naturally sourced ingredients and a low glycemic index (GI).  More importantly, the five meals don’t take more than five minutes to prepare. 

Megan claims that she once tried out a vegan diet, but it didn’t work for her as she ended up losing too much weight.  She started looking unhealthy, which explains why she emphasizes choosing a diet that works for your body. 

Megan FOX Diet Details

Avoid White Foods

Megan steers clear of all processed food and anything white.  She doesn’t eat bread, chips, pretzels, or crackers.  She claims that the worst thing she puts into her mouth is coffee once a day. 

Fill up with Smoothies

Megan compensates her low-carb diet with fresh fruit in smoothies.  Her favorite is the red smoothie made from protein powder, Chai tea, berries, and almond milk. 

No Cheat Days

Megan Fox doesn’t allow for any indulgences when trying to attain a specific goal.  She doesn’t compromise or indulge when it comes to her food choices.  If preparing for a given role, she gives it her all. 

Megan Fox Daily Diet Plan


  • Almonds
  • Oatmeal
  • Egg Whites

Morning Snack

    • Miso Soup
    • Edamame
    • Salmon Sashimi
  • Rice


Evening Snack

  • Quinoa 
  • Chicken Breast


  • Fruits
  • Vegetables

Does Megan Fox Take Supplements

Megan leverages various supplements and vitamins to boost her fitness regimen.  These help ensure that she stays at the top of her game and doesn’t suffer from deficiencies. 


Our bodies need more than protein to maintain and build muscles.  Multivitamins help to provide vitamins to facilitate daily exercises.

Iron Supplements

Iron improves oxygen-carrying capacity hence facilitating aerobic respiration.  However, iron supplements shouldn’t be consumed before or after physical exercise.

Whey Protein

Proteins are essential for building muscles and strength.  Taking whey protein helps improve your performance at the gym. 


These are popular dietary supplements that help improve muscle protein synthesis during resistance workouts.


If you’re working towards getting that perfect summer body, don’t be afraid of following Megan Fox’s workout regimen and diet plan.  You’ll need to eat a healthy diet that’s low in carbs every day and do various cardio and strength training exercises. 

However, discipline, consistency, and dedication are integral to getting a body like Megan Fox.  Nevertheless, the diet and workout regime may not suit everyone, so don’t push yourself too much if you feel like things are not working out.  Remember that even Megan Fox tried a vegan diet, and it didn’t work out for her. 

You should start with a healthier diet and follow a workout routine that doesn’t strain you too much.  Once you start being active and see results, you can now go full throttle like Megan.

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