Megan Fox Workout & Diet (Find Out How She Stays Lean)

Megan Fox is a popular actress known to have a great physique - especially when she's strutting down the red carpet.

Have you always wanted to achieve her physique and find out how she stays lean?

Here, we'll provide you with everything you need to know about her diet and exercise so you can train like Megan Fox and achieve the physique you've always wanted.

When it comes to Megan Fox's workout routine, she works out at least three times a week and follows a five-factor workout.

These five phases consist of a five-minute cardio equipment warm-up, a lower body sculpting exercise, an upper body toning exercise, then an abdominal sculpting exercise followed by a five-minute post-workout stretching cooldown.

She does like to use heavy weights for her exercises, so do take that into consideration.

Below is a sample workout. Please remember to do a cardio warm-up before each circuit and cool down for 5 minutes after you have completed your circuits.

Monday: Circuit Training

Circuit One (Bodyweight Training)

  • Alternating Knee Crunches (3 sets, 20 reps)
  • Knee Push-Ups (3 sets, 20 reps)
  • Burpees (3 sets, 10 reps)

Circuit Two

  • Jump Ropes (1 set, 60 reps)
  • Air Squats (1 set, 50 reps)
  • Leg Lunges (1 set, 40 reps)
  • Box Jumps (1 set, 30 reps)
  • V-Ups (1 set, 20 reps)
  • Alternating One-Legged Squats (1 set, 10 reps)

Circuit Three

  • 8-Minute Tabata

Tuesday: Pilates, Cycling, Cardio

Megan is a big fan of Pilates, and she usually does an immense amount of Pilates when she isn't doing circuit training.

However, if she isn't doing a Pilates class, she's either doing indoor cycling or on the elliptical for about an hour.

See Related - Best Pilates Reformer Machines

Wednesday: Circuit Training

Circuit One (Bodyweight Training)

  • Jump Squats (3 sets, 10 reps)
  • Mountain Climbers (3 sets. 20 reps)
  • Jump Squat (3 sets, 10 reps)
  • Jumping Lunges (3 sets, 20 reps)
  • Jump Squats (3 sets, 10 reps)

Circuit Two

  • 60 Calorie Jog (1 set)
  • Lunges (1 set, 50 reps)
  • Burpees (1 set, 40 reps)
  • 30 Second Plank
  • Sit-Ups (1 set, 20 reps)
  • Wall Climbs (1 set, 10 reps)

Circuit Three

  • 8 Minute Tabata

Thursday: Pilates, Cycling, Cardio

Once again, on these days, you can either do a long jog, hit the elliptical for an hour, or go ahead and do an indoor cycling class or Pilates as part of Megan's workout routine.

Friday: Circuit Training

Circuit One

  • Inch Worms (3 sets, 10 reps)
  • Knee Push-Ups (3 sets, 15 reps)
  • Sit-Ups (3 sets, 20 reps)
  • Knee Push–Ups (3 sets, 15 reps)
  • Inch Worms (3 sets, 10 reps)

Circuit Two

  • 30 Second Plank Hold (1 set)
  • Leg Raises (1 set, 50 reps)
  • Mountain Climbers (1 set, 40 reps)
  • Air Squats (1 set, 30 reps)
  • Box Jumps (1 set, 20 reps)
  • Burpees (1 set, 10 reps)

Circuit Three

  • 8 Minute Tabata

Saturday: Rest

While you do work hard on the other days, rest is just as crucial. So during the weekend, the Jennifer's Body star rests as part of her workout routine, allowing sufficient time for recovery.

Sunday: Rest

Who is Megan Fox? (Actress & Mom of Three)

Megan Fox in Workout Clothes Carrying a Yoga Mat

Megan is an actress that was born on May 16, 1986, in Oak Ridge, TN. She began training in dance and drama at the early age of 5 and began modeling when she was just 13 years old.

She won several awards at the 1999 American Modelling and Talent Convention before making her acting debut in 2001 when she starred in Holiday in the Sun.

Her acting breakthrough, however, was when she starred in the 2017 hit Transformers with Shia LaBeouf.

For that film, Megan was not only nominated for an MTV Movie Award but also three Teen Choice Awards.

Since then, she's gone on to star in a plethora of movies, including the Teenage Mutant Ninja Turtles movie and, most recently, in the drama comedy Big Gold Brick.

Megan Fox was married to actor Brian Austin Green (whom she has three sons with) from 2010 to 2021.

They separated in May 2020, however, and since June 2020, Megan Fox has been seeing and is engaged to singer Machine Gun Kelly.

Megan's personal trainer is trainer Harley Pasternak who works closely with her to gain muscle mass and hit the different muscle groups with both resistance training and long cardio sessions.

Current Body Stats










13 inches


22 inches


34 inches

Megan Fox on the Beach in her Bikini

Megan Fox Workout Principles

When it comes to Megan Fox's workout principles, she follows five phases which include the following:

  • Minimum five-minute cardio workout
  • A lower-body sculpting exercise
  • An upper-body sculpting exercise
  • An abdominal sculpting exercise
  • A 5-minute cooldown

A certain number of repetitions are typically done of each, and she cycles through them nonstop without any break.

This resistance training which consists of a full body workout helps her with fat burning and maintaining good muscle structure.

On her other days, Megan Fox also abides by both Pilates as well as spin classes.

Related Article - Jessica Biel's Workout Routine

Megan Fox’s Awards and Nominations

Megan Fox has received numerous awards and nominations, which include:

Golden Schmoes Awards

  • Won Best T&A of the Year for Transformers in 2007
  • Runner-up for Best T&A of the Year for Jennifer’s Body in 2009

Kids’ Choice Awards

  • Nominated for Favourite Movie Actress for Transformers: Revenge of the Fallen in 2010
  • Nominated for Favourite Movie Actress for Teenage Mutant Ninja Turtles in 2015
  • Nominated for Favourite Movie Actress for the Out of the Shadows movie in 2017

MTV Movie & TV Awards

  • Nominated for Breakthrough Performance for Transformers in 2008
  • Nominated for best WTF Moment for Jennifer’s Body in 2010

National Movie Awards

  • Nominated for Best Performance By a Female for Transformers in 2007

People’s Choice Awards

  • Nominated for Favourite On-Screen Team for Transformers: Revenge of the Fallen in 2010

Scream Awards

  • Won Sci-Fi Siren for Transformers in 2007
  • Won Best Science Fiction Actress for Transformers: Revenge of the Fallen in 2009.

Teen Choice Awards

  • Won numerous awards such as Choice Hottie: Female in 2009, 2010, and 2013.
  • Was nominated for numerous awards such as Choice Movie: Actress - Action and Choice Movie: Breakout Actress for Transformers in 2007.
Megan Fox on the Beach Wearing a Black Bikini

Megan Fox’s Diet

When it comes to a Megan Fox diet, Megan eats relatively healthily and focuses on having five meals a day ( a five-factor diet).

Her diet focuses largely on egg whites, Japanese food, almonds, salmon as well as smoothies.


For breakfast, which Megan views as the most important meal of the day, she typically starts her morning with a cup of coffee, along with what gives her a good amount of energy and nutrients to deal with her super energetic kids.

Typically, that would be a high-protein breakfast that consists of an egg white omelet and fresh vegetables or low-fat Icelandic yogurt with fresh fruit and a handful of almonds.

Megan also has this favorite Red Smoothie that she likes, which consists of berries in season, Chai tea, a scoop of protein powder, and a touch of almond milk.


For lunch, Megan enjoys Japanese food or salmon. She eats grilled or smoked salmon, but if she's not feeling fish, she will have grilled turkey or chicken breast.

Since her diet typically follows Paleo or Keto protocols, she will typically drizzle her salad with apple cider vinegar or extra virgin olive oil.


Her snack is simple and typically consists of either a protein shake or smoothie.


If she hasn't had salmon for lunch, she will have grilled salmon for dinner with plenty of seasonal vegetables.

Otherwise, she might have salmon sashimi with some steamed edamame, a cup of miso soup, and a fresh cucumber salad.

Night Snack

Megan Fox will either have another smoothie made with seasonal fresh fruit, almond milk, and protein powder or almonds.

Typically in the evening, however, Megan will have fresh fruit before calling it a night.

Food She Avoids

Megan avoids processed foods and traditional junk foods. She follows a five-factor diet and focuses on consuming a beneficial high-protein meal.

She also avoids gluten and tries to stick to a keto/paleo routine.

She doesn't eat white foods as much as carbs don't make her feel good, and instead focuses on fruits and vegetables.

She also avoids refined sugar and hydrogenated oils and limits her food choices and indulgences when she is on a deadline.

Cheat days are not quite something Megan Fox believes in, but she does occasionally have comfort foods that she indulges in.

When she is trying to lose weight, however, she avoids cheat days altogether.

What Supplements Does Megan Fox Take?

When it comes to supplements, here are the supplements that Megan Fox takes:

  • Magnesium
    This helps with regulating her blood sugar levels and boosting performance during her workout routine.[1]
  • Multivitamins
    When she's on a relatively strict diet and exercise routine, this can help with meeting her daily micronutrient needs.
  • Protein Shakes
    Megan is a huge fan of protein shakes as it helps with building muscle from her solid resistance training and keeps her full.
  • Omega-3
    Helps with improving brain function and preventing inflammation.[2]
  • Silica
    Great for healthy bones and connective tissues. It enriches the skin and prevents brittle nails.

Megan Fox Workout & Diet FAQs

How does Megan Fox have abs?

It can be attributed to her sculpting exercise and finally added cardio movements. Her healthy diet, which helps her body stay lean, is also another important factor.

Is Megan Fox a vegan?

Megan Fox was vegan at one point in 2011. However, she stopped as she was losing too much weight and decided to add other elements to her diet.

Does Megan Fox eat dairy?

Megan Fox does not eat dairy, not even fat-free milk. She only has non-dairy milk and credits lack of dairy to helping her maintain her figure.

Why does Megan Fox not drink coffee?

Megan Fox mentions that "the worst thing I put in my body is coffee, and she does actually have coffee once a day.

Is Megan Fox naturally skinny?

Megan Fox’s trainer Harley Pasternak has mentioned that Megan Fox is naturally thin due to genetics.


Building a physique like Megan Fox's not only takes considerable dedication and effort, but the Megan Fox diet, along with her typical workout, is strict and leaves little room for error.

If you decide to pursue it, you're sure to achieve great results - especially if you're looking to lose weight and incorporate healthy carbs into your diet.

Make sure that you're working at your pace, however, and remember to always listen to your body.



Jo Taylor

Last Updated on January 17, 2023