Megan Fox Diet and Workout Program

Megan Fox is an American actress and model. She has acted in Hollywood blockbusters like the Transformers and Teenage Mutant Ninja Turtles franchise, Jennifer’s Body, and The Expendables 4. Fox has also featured in magazines like Maxim, Rolling Stone, and FHM. 

The Transformers star sets temperature soaring every time she steps foot on a red carpet in revealing dresses, showing off her incredibly chiseled figure. It is no secret that Megan’s incredible physique — combined with her acting skills — has helped her achieve her level of success. 

It would be safe to say that Megan Fox is one of the most chiseled and sexiest female actors — a deadly combination if you ask us. She routinely sets Instagram on fire with her bikini photos. 

Megan Fox Stats

• Name: Megan Denise Fox
• Height: 5’4″
• Weight: 114 pounds (52 kilograms)
• Birthdate: May 16, 1986 
• Birthplace: Oak Ridge, TN
• Accolades: Two Scream Awards and Four Teen Choice Awards

Born on May 16, 1986, in Oak Ridge, TN, Fox began her training in dance and drama at age five. Hence, her acting proficiency could be attributed to her starting so early. 

Megan began modeling at the age of 13 after winning several awards at the 1999 American Modeling and Talent Convention. Interestingly, Fox revealed that she was never popular in high school. 

“Everyone hated me, and I was a total outcast, my friends were always guys, I have a very aggressive personality, and girls didn’t like me for that.” — Megan Fox

Megan Fox made her acting debut in 2001 in the romantic comedy Holiday in the Sun. However, her breakthrough performance came six years later in the 2007 blockbuster Transformers where she starred opposite Shia LaBeouf. She was nominated for an ‘MTV Movie Award’ and three ‘Teen Choice Awards’ for playing Mikaela Banes in the live-action film. 

Megan Fox Diet Program

The Expendables 4 actor follows a strict diet regimen to achieve and maintain her dazzling figure. Her diet includes fibrous foods which have a low glycemic index. According to research, low glycemic foods help with weight loss and blood sugar. It may help lower the risk of conditions like type 2 diabetes and heart diseases. [1]

Fox works with celebrity trainer Harley Pasternak to achieve her fitness goals. Pasternak has her follow a fiver-factor diet regimen that helps accentuate her curves while improving overall health and functionality. 

Diet Principles

Megan Fox swears by the following dieting principles:

1. Limited Carb Intake

The Hollywood A-lister believes that a low-carb diet works best for her in helping her achieve a chiseled figure. She eats smalls portions of high-quality carbs and fats while getting most of her daily calorie requirements from lean proteins. 

2. Avoid Processed Foods

The talented actress avoids eating processed food, dairy, refined sugar, and hydrogenated oils. Fruits and vegetables are her go-to source of carbs. Fox relies on egg whites, salmon, chicken breast and protein shakes for her daily protein requirements. 

The healthy fats sources include olive oil, avocado, nuts, and seeds. Additionally, Fox avoids preservatives and artificial foods, flavors, and ingredients. 

“I cut out all sort of breads 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.” — Megan Fox

3. Say No to Cheat Meals

Megan Fox had previously revealed that she doesn’t eat “any cheat meals” and sticks to eating clean when trying to lose weight. Additionally, she limits her food choices and doesn’t allow for any indulgences when she is on a deadline. 

Must Read: 7 Ways to Stop Cheat Meals Ruining Your Diet

4. Make Smoothies Your Go-To

When Fox is on the go, she relies on a low-carb and high-protein smoothie to meet her daily macro goals. 

“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.” — Harley Pasternak

Check Out: Simple Delicious High Protein Smoothie Recipe

5. Make it Convenient

Most of Megan’s meals require not more than five minutes to prepare. Convenience increases your odds of sticking to a diet plan. If your meal prep requires too much effort or ingredients, the friction might force you to give up on your diet. 

Diet Plan

The Transformer star eats five small meals a day which include: 

Breakfast:

• Egg whites
• Almonds
• Oatmeal

Breakfast is the most important meal of the day for Megan Fox. It’s what fuels her and helps her kickstart her day with an intense workout, keep up with her three super-energetic kids, and take care of business. 

She starts her day with a cup of coffee and then moves to a high-protein meal like an egg white omelet with fresh vegetables or skyr (low-fat Icelandic yogurt) with seasonal fresh fruit and a handful of almonds. 

Lunch: 

• Japanese food
• Salmon
• Rice

For lunch, Megan eats a salad with grilled or smoked salmon. She loves salmon so much that she eats it at least once a day. Fox sometimes switches to a Paleo or Keto diet and excludes all sources of carbs from her diet. 

When the Transformers star is following a keto program, she ramps up her fat intake to enter the state of ketosis and meet her daily calorie goal. Fox likes to sprinkle the greens with apple cider vinegar as it is known to have fat-burning properties. [2]

Related: Keto Diet Basics: Optimizing Fat Intake For Fat Loss

Snack: 

• Protein shake
• Vitamins

Dinner: 

• Chicken breast
• Quinoa

Fox eats a serving of seasonal vegetables along with chicken breast and quinoa for dinner. However, on days she is not fancying herself some chicken breast, she eats salmon sashimi alongside some steamed and lightly salted edamame, a cup of miso soup, and fresh cucumber salad. 

Snack (night time): 

• Fruits

Megan eats five small meals in a day, two of which are snacks. Her post-lunch snack is a protein smoothie that keeps her feeling full and energized until dinner time. When she is not following a keto diet, she eats fruits before calling it a night.  

Megan Fox Workout Program

The Teenage Mutant Ninja Turtles star has been consistent with her workouts for years and favors circuit training over long cardio sessions. She trains at least thrice a week and makes sure she has nothing left in the tank by the end of her workouts. 

Building and maintaining muscle mass and strength are Megan’s main objectives with her training program. During her workouts, Fox limits her rest durations to as little as possible as it helps keep her workout intensity high, aids in burning excess calories, and spikes her metabolic rate.  

Related: 6 Ways To Boost Your Metabolism And Lose Fat

Training Principles

Megan Fox abides by the following training principles to stay in shape throughout the year: 

1. Five-Factor

Like her diet, Fox follows a five-factor training routine. According to the Transformers star’s trainer, her workouts consist of five phases:

1. Five-minute cardio warm-up
2. A lower-body sculpting exercise
3. An upper-body toning exercise
4. Abdominal sculpting exercise
5. Fice-minute cooldown

2. Circuit Training

Fox trains at least thrice a week using a high-intensity training approach. According to Harley, Fox performs circuits “with really heavy weights” for 45-60 minutes in her hour-long session. 

Related: HIIT for Beginners: How High-Intensity Exercise Can Dramatically Improve Your Workout 

3. Mix it Up

The mother of three is a fan of both bodyweight and resistance training as they help her build strength while maintaining her toned figure.

Megan Fox occasionally adds Pilates and spin classes into her training routine. Switching up your training routine can help avoid hitting a plateau. Performing new exercises often keeps you interested and hooked onto your training regimen, minimizing your chances of quitting.

4. Sleep Your Way to Your Dream Physique 

Remember, you break muscle while you are training in the gym. Your muscles grow back bigger and stronger while you are asleep. You should get at least seven to eight hours of sleep every night to ensure you are giving your body ample time to recuperate from your workouts. 

Additionally, sleep helps the digestive processes remain active and keeps your metabolism kicking, ensuring you burn calories throughout the day, even when you aren’t physically active.

Training Schedule 

Megan Fox performs circuit training thrice a week, engages in other physically-intensive activities on alternate days, and rests at the weekends. 

• Monday: Circuit Training
• Tuesday: Pilates, Cycling, and Cardio
• Wednesday: Circuit Training
• Thursday: Pilates, Cycling, and Cardio
• Friday: Circuit Training
• Saturday: Rest
• Sunday: Rest

Megan Fox Workout Plan

This is what the Transformers actor’s training regimen looks like:

Monday: Circuit Training

Circuit One:

1. Alternating Knee Crunch: 3 sets of 20 reps
2. Knee Push-Up: 3 sets of 20 reps
3. Burpee: 3 sets of 10 reps

Circuit Two:

1. Jump Rope: 1 set of 60 reps
2. Air Squat: 1 set of 50 reps
3. Lunge: 1 set of 40 reps
4. Box Jump: 1 set of 30 reps
5. V-Up: 1 set of 20 reps
6. Alternating One-Legged Squat: 1 set of 10 reps

Circuit Three:

1. Tabata: 8-Minute 

Tuesday: Pilates, Cycling, Cardio

On the second day of the training week, Fox chooses between a Pilates class or going out for a run, hitting the elliptical, or doing a cycling class.

Wednesday: Circuit Training

Circuit One:

1. Jump Squat: 3 sets of 10 reps
2. Mountain Climber: 3 sets of 20 reps
3. Jump Squat: 3 sets of 10 reps
4. Jumping Lunge: 3 sets of 20 reps
5. Jump Squat: 3 sets of 10 reps

Circuit Two:

1. 60 Calorie Jog: 1 set
2. Lunge: 1 set of 50 reps
3. Burpee: 1 set of 40 reps
4. Plank: 30-second
5. Sit-Up: 1 set of 20 reps
6. Wall Climb: 1 set of 10 reps

Circuit Three:

1. Tabata: 8-Minute 

Thursday: Pilates, Cycling, Cardio

On Thursdays, Megan Fox chooses a new activity compared to what she did on Tuesday. 

Friday: Circuit Training

Circuit One:

1. Inch Worm: 3 sets of 10 reps
2. Knee Push-Up: 3 sets of 15 reps
3. Sit-Up: 3 sets of 20 reps
4. Knee Push-Up: 3 sets of 15 reps
5. Inch Worm: 3 sets of 10 reps

Circuit Two:

1. Second Plank Hold: 1 set
2. Leg Raise: 1 set of 50 reps
3. Mountain Climber: 1 set of 40 reps
4. Air Squat: 1 set of 30 reps
5. Box Jump: 1 set of 20 reps
6. Burpee: 1 set of 10 reps

Circuit Three:

1. Tabata: 8-Minute 

Saturday & Sunday: Rest 

Megan uses the last two days of the week as rest days. It gives her muscles enough time to recuperate from her intense training routine. 

Supplements 

Supplements can help fix the nutrient deficiencies in your diet. When you are an A-list celebrity like Megan Fox, you might find yourself in a spot where you have to forgo meals. However, Fox doesn’t use her busy schedule as an excuse to eat junk food. 

Fox uses the following supplements to meet her daily macro and micronutrient goals and maintain overall health:

• Magnesium: Regulates blood sugar levels and boosts athletic performance.
• Multivitamins: Multivitamin supplements help meet your daily micronutrient needs.
• Protein Shakes: Protein is the main building block of muscle. It also helps burn fat and keeps you satiated. 
• Omega-3: Improves brain function and prevents inflammations in the body.
• Silica: A must-have for healthy bones and connective tissues. It also promotes healthy hair, prevents brittle nails, and enriches the skin.

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Wrapping Up

Building a physique like Megan Fox requires dedication, discipline, and perseverance. Her workouts are intense and diet strict, leaving little to no room for error. 

The Transformers star’s diet and workout program are great for people who are looking to cut down their body weight and put on lean muscle mass. 

References 

1. Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533
2. Kondo T, Kishi M, Fushimi T, Kaga T. Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation. J Agric Food Chem. 2009 Jul 8;57(13):5982-6. doi: 10.1021/jf900470c. PMID: 19469536.