Megan Fox and The 5 Factor Diet

Published on April 13, 2024
Megan Fox and The 5 Factor Diet

Megan Fox kicked off her journey in the spotlight as a teen model but really hit the big time after lighting up the screen in Michael Bay’s Transformers series. This catapulted her onto lists like Maxim and FHM’s Sexiest Women in the World. Seen as a top icon of beauty and charm in the 21st century, she often gets nods from the media that put her in the same league as Angelina Jolie. Boasting a career that covers over two decades in acting and modeling, Fox has kept her spot as one of the planet’s most sought-after women.

What is Megan Fox’s Diet Plan? What Does Megan Eats?

Her diet is strict. She is the perfect picture of beauty, physique, and health. Fox is known to follow the 5-Factor Diet. Megan Fox’s workout routine consists of a lot of circuit training, resistance training, cardio, and weightlifting. These diet and workout combinations have helped her maintain her figure and health, despite three pregnancies and a busy work schedule.

Before starting with the 5-Factor diet, Fox did try to follow a diet based on raw fruits and vegetables and had her cut down on her bread, sugar, and coffee back in 2011. She tried being vegan and also followed a keto diet. Fox notes that she didn’t stay on those diets because it wasn’t the right fit for her and she ended up losing too much weight. Since starting the 5-Factor Diet, Fox has stuck with it, now she can eat a bit of everything that she wants. (1)

The Megan Fox Diet also avoids processed foods. Fox has removed unhealthy carbohydrates, crackers, pretzels, chips or anything unhealthy. She stays away from alcohol and energy drinks. She still indulges in a cup of coffee once a day, which she claims is the worst thing she puts in her body. Megan Fox has a well-rounded breakfast featuring proteins to keep her full for hours. For lunch, Megan has grilled fish or chicken with a green salad, as a vinaigrette, she uses apple cider. For dinner, Megan has Japanese food, she is a fan of having sushi, grilled or smoked salmon, a cucumber salad, and miso soup, and some edamame. (2)

5-Factor Diet

The Five-Factor diet is a diet as well as a fitness program that is easy to remember because it revolves around the number five. Its simplicity helps people stay on it. It was developed by celebrity personal trainer, Harley Pasternak.

Pasternak has had his work on performance physiology and nutrition regarding caffeine and ephedrine published in the scientific journal, Medicine and Science in Sports and Exercise as well as the Canadian Journal of Sports Medicine. He is also certified by the American College of Sports Medicine and is a Master trainer.

Adherents to this diet eat five small meals a day. Their focus is on simplicity. 5 meals are made up of five ingredients that are easily prepared, in 5 minutes or less. On the exercise side of the plan, followers of this healthy lifestyle must exercise 5 days out of the week and target five muscle groups for every workout session. Fox herself doesn’t skip breakfast, has any cheat days, and consistently makes good on her exhausting workout routines.

There is a large focus on the number five which helps keep adherents sticking to the plan. It isn’t just a diet, it is an entire approach to health.

The benefit of the diet as claimed in the book authored by Pasternak is that: One, it helps you look better, two, it increases your energy levels, three, it improves your health, and fourth, it helps with boosting your mood throughout the entire day and fifth and finally, it improves your performance. There really is a focus on the number five.

5-Factor Diet Celebrities

The 5-Factor diet has gained some popularity in recent years with big names such as Kim Kardashian, Katy Perry, and Rhianna supposedly trying the simple and easy-to-follow diet. (3)

Harley Pasternak had initially gotten attention when he managed to help Halle Berry get fit. Some of the press coverage led to invitations to appear on the Oprah Winfrey Show where Oprah herself suggested that he write a book about his program. Since then, the book that resulted from that suggestion by the media icon led to the book “5-Factor Fitness: The Diet and Fitness Secret of Hollywood’s A-List was published in 2005.

Since then, Pasternak has published four more books that go into more detail and provide diet tips and recipes revolving around the 5-Factor diet.

5-Factor Diet Sample Recipes and Meal Plans

In keeping with the simplicity of the 5-Factor Diet, we’ll keep things simple as well. Start thinking in fives. Five meals a day, have breakfast, lunch, and dinner as well as two separate snacks in between your major meals. Space out your meals to allow your body to digest your food and make sure that you have energy throughout your day.

There are 5 key elements in each meal, a protein, and a low glycemic index source of carbohydrates. Healthy fats, fiber, and a sugar-free beverage. This approach results in some pretty balanced meals.

The diet also encourages everyday foods instead of overpriced specialty food. That focus on more affordable foods will certainly make it easier to stick to.

Your proteins should be low-fat, lean cuts of poultry, chicken breast and sliced turkey do well, egg whites, cottage cheese, seafood, and low-fat milk are all good sources of protein.

Your carbohydrates should have a low glycemic index to avoid sugar spikes, focus on eating green leafy vegetables, oats, sweet potatoes, chickpeas, lentils, beans, and brown or red rice. Whole-wheat and whole grains are great for remaining satiated, and as complex carbs, they digest more slowly, they’re good options for controlling your weight.

Megan said that she has been minimizing carbohydrate consumption because “carbs didn’t make her body feel good.” She gets her carbohydrates mainly from fruits and vegetables.

Healthy Fats are needed for a balanced diet, low-fat doesn’t mean any fat, use unsaturated fats, olive oil, flaxseed oil, canola oil or grapeseed oil are all good sources and flexible for pan frying a piece of chicken breast or seafood. Monosaturated fats and polyunsaturated fats are good for your heart, cholesterol and overall health. They include omega-3 and omega-6 fatty acids.

Fiber is very important for maintaining digestive health, so food like wild rice, flourless wheat bread, fruits and vegetables with their skin on, and green leafy vegetables are all good sources of fiber.

Your Sugar-Free Drink, avoid high-sugar soft drinks and sugary coffee-based drinks, whenever practicable, drink water, unsweetened tea (chai tea) or if you have no option, try diet soda. If you are unsure regarding the brand, just check out the nutrition facts and see if there are a lot of calories from sugar.

Breakfast: Peanut Butter and Berry Protein Oats

This is a simple oat recipe that can get you started. This is made with quick-cooking oats which are so much easier to make and easier to incorporate into your diet. It doesn’t require as much preparation as steel-cut oats and the added fruits and peanut butter add good carbohydrates, nutrients, sugar, fiber, and fat which help us feel fuller and more satiated for longer, thus reducing food cravings. This particular recipe makes 2-3 servings and works as a nice way to start your day, eat it before working out so you can have fuel before you exercise.


  • 1 cup quick-cooking oats
  • 1 chopped or mashed banana
  • 1 tablespoon of your preferred nut butter
  • 1 cup assorted fresh or frozen berries
  • 2 cups water
  • 2 scoops of whey protein isolate or your preferred vegetable protein powder


  • 2 tablespoons of chia seeds


  1. Combine the oats with water in a pot on the stove and leave for a few minutes until fully cooked.
  2. Once cooked, remove from heat. Add in the whey protein and fully incorporate it.
  3. You can blend the banana in order to create a smoother texture or just chop it up, if you prefer Add in the banana, your preferred nut butter, and your fruit.
  4. Stir in the pot and serve.
  5. It is optional but you can add some chia seeds and mix that in after cooking.

Morning Snack: Apple Pie Smoothie

Protein shakes are the best! This apple pie smoothie recipe is not seasonal and can be a great way to incorporate more fresh fruit and protein into your diet to start the day right. As a smoothie, the instructions could not be any simpler.

It has a lot of nutrients coming from apples, which are a source of fiber and antioxidants. It also has cinnamon, a spice that has been known to help stabilize blood sugar levels. This yummy recipe makes dieting feel much easier because, despite the fact that it is packed with nutrients and gives you healthy fat, fiber, and antioxidants, it actually tastes really good.

The added cinnamon can benefit you because cinnamon is known to have many medicinal and soothing properties, its active nutrient, cinnamaldehyde displays antiviral, anti-bacterial as well as anti-fungal properties. It’s believed to have some prebiotic properties. (4) Studies have shown that consuming cinnamon results in a short-term reduction in blood pressure levels. (5)


  • 1 and a half cup of milk, vegan milk, or almond milk
  • 2 chopped red apples, skin on
  • 20 raw almonds, whole or chopped
  • 1 cup yogurt
  • 1 chopped ripe banana


  • ½ teaspoon cinnamon  for garnish


  1. Combine all ingredients in a blender.
  2. Blend until it reaches your desired consistency
  3. Top with cinnamon

Lunch: Tortilla Sandwich

Tortilla sandwiches are filling, savory, simple, and easy to make, it also travels well. This is a meal you can pack to work. Whole-grain tortillas and veggies give you your daily fiber requirement. Fiber is really great for digestion and lean slices of meat like turkey or chicken breast.

Tortilla sandwiches are also flexible enough that you can add and take away ingredients as you see fit. Mix it up with micro greens and cherry tomatoes, pickled onions and jalapenos, queso fresco instead of swiss cheese, the spinach can be substituted with any other kind of green leafy.


  • 4 slices of turkey or chopped-up chicken breast
  • 2 slices of Swiss cheese or queso fresco
  • Spinach
  • 1 large High fiber tortilla
  • Dijon mustard


  1. Lay your tortilla flat and thinly spread the mustard on one half of it.
  2. Put your sliced turkey or chopped-up chicken breast, cheese, and spinach on that same side.
  3. Fold the remaining part of the tortilla over and toast it in a pan for a couple of minutes. If you have a grill press, use that on top to flatten it down and get some grill marks on the tortilla.
  4. Cut in half and serve.

Afternoon Snack: Jicama, Tajin, and Lime

Jicama is a great vegetable because it is sweet without actually containing any sugar. It is rich in a kind of fiber called inulin which helps with satiety and reduces cravings. It is also rich in potassium, vitamin C, and calcium. It has a nice crunch and is high in water. It is high in antioxidants.

This snack works well as a post-workout snack and can keep you feeling full until your next major meal.


  • 1 Jicama
  • Tajin Seasoning
  • 1 Lime or lime powder seasoning


  1. Peel the Jicama, cut into 2-inch long fries
  2. Squeeze the lime onto the Jicama or use powdered lime seasoning
  3. Sprinkle the Tajín seasoning on top and enjoy.

Dinner : Lemon Poached Salmon

Salmon is one of those fish that lend well to different cooking applications. It is great smoked, pan-fried, and oven-baked. In this recipe, you can explore a quick and easy way of cooking fish by poaching. Poaching creates a juicier texture and there is nearly no risk of overcooking and drying it out because you’re essentially allowing it to cook in its own water content. The Lemon and Mustard give a depth of flavor to this quick, easy and delicious dinner. As soon as you taste this, you’ll be wanting to incorporate it into your regular diet. One salmon fillet per serving.


  • 2 Salmon fillets
  • 1 tbsp Dijon mustard
  • Two lemons
  • ½ cup water
  • Lemon pepper spice mix


  1. Coat the salmon fillets with the mustard, then sprinkle the lemon pepper seasoning.
  2. Slice one lemon and place the thinly sliced lemon on top of the salmon.
  3. Place the salmon fillets in a hot skillet.
  4. Make lemon water with the lemon juice and water and pour it into the pan
  5. Steam the salmon in the lemon water, and cover with the lid until cooked.


The 5-Factor Diet is more than just a diet plan. It’s more like a lifestyle plan. Working out, for 5 exercises which take 5 minutes targeting 5 different muscle groups, helps keep your body in shape without as much time commitment.

For your meals, the simplicity and directness are reflected in the simple rules for sticking to it, 5 ingredients, prepared within 5 minutes. Quick cooking proteins are preferred and vegetables play a large role in keeping you healthy and energetic.

The diet tends to have low-fat and low-salt ingredients and preparation, though some adjustments can be made. Steaming, boiling, and poaching are the preferred cooking methods, for pan-frying, using healthy oils.

It won’t affect your grocery shopping too much, however, lean meats and protein are affordable, egg whites are cheap enough, and depending on where you live, you can find fresh seafood.

The 5-Factor Diet is grounded on sound nutrition. While the diet doesn’t rely on calorie counting, the continued consumption of Low-Glycemic index foods is likely to result in weight loss. The diet also eliminates a lot of high-sugar and high-fat snacks, simple carbohydrates, and carbonated sugary drinks. If you are trying to maintain your figure and want to be as successful as Megan Fox, you can take it out for a spin and see if it works for you.


Read Next
We're super excited to let you in on a secret:…