Top Diets for Losing Lower Outer Arm Fat

Discover the top diets to lose lower outer arm fat. Explore a detailed week plan for effective weight loss and achieve a toned look.
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Carbohydrates

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Sugar

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Fats

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Proteins

Calories

Discover Top Exercises for Losing Lower Outer Arm Fat

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Best Weekly Diet Plan to Lose Lower Outer Arm Fat

Focus on Healthy Fats

 

  • Omega-3 Fatty Acids: Consume fatty fish like salmon or supplements like fish oil to increase fat-burning enzymes.
  • Avocados and Nuts: Include these in your diet for healthy fat intake without excess calories.
woman laying on a field of grass smiling

Tips for Losing Lower Outer Arm Fat

Optimize Protein Intake

 

  • Lean Proteins: Incorporate lean sources such as chicken, turkey, and legumes to boost metabolism and aid in fat loss.
  • Plant-Based Options: Include tofu, lentils, and quinoa which also increase satiety and prevent muscle loss.

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

Learn More

Foods to Avoid for Effective Lower Outer Arm Fat Loss

Keto-Enhanced Arm Sculpting Diet

 

This diet emphasizes high healthy fats, moderate protein, and very low carbohydrates. By forcing the body into ketosis, it helps to burn stored fat more efficiently, including from stubborn areas like the lower outer arms. Focus on avocados, nuts, seeds, olive oil, and fatty fish.

Lean Protein & Fiber-Rich Harmony Diet

 

This approach involves incorporating a high intake of lean proteins and fibers. It helps in repairing muscle tissues and promoting fat metabolism. Include foods like chicken breast, lentils, quinoa, and a variety of vegetables. The diet ensures muscle retention while targeting arm fat reduction.

Detoxifying Vegan Arm Slimming Diet

 

A plant-based diet rich in antioxidants and low in processed foods aids detoxification. It focuses on eliminating toxins, helping with fat reduction in specific areas like the lower outer arms. Emphasize leafy greens, fruits, nuts, seeds, and legumes. This diet supports overall health while focusing on problem areas.

Mediterranean Arm Trimming Diet

 

This diet is rich in fruits, vegetables, whole grains, and healthy fats. It boosts the body’s fat-burning ability, specifically targeting resistant fat deposits. Foods such as olive oil, fish, legumes, and whole grains not only promote heart health but also assist in slimming the arms.

Your health matters. Lose weight safely and efffectively with Curex

gr.

Carbohydrates

gr.

Sugar

gr.

Fats

gr.

Proteins

Calories

Discover Top Exercises for Losing Lower Outer Arm Fat

Combine supplements for faster results—try our meds

Learn More

Best Weekly Diet Plan to Lose Lower Outer Arm Fat

Day 7: Detoxifying Vegan Arm Slimming

 

  • Breakfast: Overnight oats with chia seeds, almond milk, and blueberries
  • Lunch: Buddha bowl with quinoa, chickpeas, kale, and roasted bell peppers
  • Snack: Mixed nuts and dried fruits
  • Dinner: Zucchini noodles with tomato basil sauce

 

woman laying on a field of grass smiling

Stay Hydrated

 

  • Water: Ensure adequate water intake to support metabolism and detoxification processes.
  • Herbal Teas: Include green tea or herbal infusions to provide antioxidants and promote fat loss.

Jumpstart your journey with our medications

Learn More

Incorporate Intermittent Fasting

 

  • Time-Restricted Eating: Consider methods like 16:8 fasting to aid in reducing fat storage and improving insulin sensitivity.
  • Consistency: Ensure regularity in fasting regimes for optimized results tailored to lifestyle.

Monitor Caloric Intake

 

  • Food Journals: Track your daily intake to ensure you're in a caloric deficit for effective fat loss.
  • Portion Control: Use smaller plates and mindful eating techniques to prevent overeating.

Day 5: Keto-Enhanced Arm Sculpting

 

  • Breakfast: Bacon and eggs cooked in coconut oil with a side of sliced avocado
  • Lunch: Tuna salad with olive oil, cucumber, and dill
  • Snack: Celery sticks with almond butter
  • Dinner: Grilled lamb chops with garlic butter broccoli

 

Combine supplements for faster results—try our meds

Learn More

Tips for Losing Lower Outer Arm Fat

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

Learn More

Optimize Protein Intake

 

  • Lean Proteins: Incorporate lean sources such as chicken, turkey, and legumes to boost metabolism and aid in fat loss.
  • Plant-Based Options: Include tofu, lentils, and quinoa which also increase satiety and prevent muscle loss.

Focus on Healthy Fats

 

  • Omega-3 Fatty Acids: Consume fatty fish like salmon or supplements like fish oil to increase fat-burning enzymes.
  • Avocados and Nuts: Include these in your diet for healthy fat intake without excess calories.

Maintain Balanced Carbohydrate Consumption

 

  • Whole Grains: Opt for whole grains like oats and brown rice to keep energy levels stable without empty calories.
  • Fiber-Rich Foods: Increase intake of vegetables and fruits to enhance digestion and promote fullness.

Supercharge weight loss: pair whey with our meds

Foods to Avoid for Effective Lower Outer Arm Fat Loss

Keto-Enhanced Arm Sculpting Diet

 

This diet emphasizes high healthy fats, moderate protein, and very low carbohydrates. By forcing the body into ketosis, it helps to burn stored fat more efficiently, including from stubborn areas like the lower outer arms. Focus on avocados, nuts, seeds, olive oil, and fatty fish.

Lean Protein & Fiber-Rich Harmony Diet

 

This approach involves incorporating a high intake of lean proteins and fibers. It helps in repairing muscle tissues and promoting fat metabolism. Include foods like chicken breast, lentils, quinoa, and a variety of vegetables. The diet ensures muscle retention while targeting arm fat reduction.

Detoxifying Vegan Arm Slimming Diet

 

A plant-based diet rich in antioxidants and low in processed foods aids detoxification. It focuses on eliminating toxins, helping with fat reduction in specific areas like the lower outer arms. Emphasize leafy greens, fruits, nuts, seeds, and legumes. This diet supports overall health while focusing on problem areas.

Mediterranean Arm Trimming Diet

 

This diet is rich in fruits, vegetables, whole grains, and healthy fats. It boosts the body’s fat-burning ability, specifically targeting resistant fat deposits. Foods such as olive oil, fish, legumes, and whole grains not only promote heart health but also assist in slimming the arms.

Your health matters. Lose weight safely and effectively with Curex

Day 6: Lean Protein & Fiber-Rich Harmony

 

  • Breakfast: Cottage cheese with berries and walnuts
  • Lunch: Turkey and spinach wrap with whole grain tortilla
  • Snack: Sliced pears with ricotta cheese
  • Dinner: Baked cod with sweet potato and green beans

 

Stay safe—shed pounds with our proven medications

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Day 1: Keto-Enhanced Arm Sculpting

 

  • Breakfast: Scrambled eggs with avocado and spinach cooked in olive oil
  • Lunch: Grilled salmon with a side of mixed greens and walnuts
  • Snack: Handful of almonds
  • Dinner: Baked chicken thighs with roasted asparagus and a drizzle of olive oil

 

Day 2: Lean Protein & Fiber-Rich Harmony

 

  • Breakfast: Omelet with mushrooms and lean turkey bacon
  • Lunch: Quinoa salad with cherry tomatoes, cucumber, chickpeas, and feta cheese
  • Snack: Greek yogurt with a sprinkle of flaxseed
  • Dinner: Grilled chicken breast with steamed broccoli and brown rice

 

Day 3: Detoxifying Vegan Arm Slimming

 

  • Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
  • Lunch: Lentil soup with kale and carrots
  • Snack: Carrot sticks with hummus
  • Dinner: Stuffed bell peppers with quinoa, black beans, and corn

 

Day 4: Mediterranean Arm Trimming

 

  • Breakfast: Whole grain toast with smashed avocado and tomatoes
  • Lunch: Grilled fish with a side of tabbouleh
  • Snack: Olive tapenade with whole grain crackers
  • Dinner: Vegetable paella with peas and artichokes

 

Still have questions? Our weight-loss meds have answers

Keto-Enhanced Arm Sculpting Diet

 

This diet emphasizes high healthy fats, moderate protein, and very low carbohydrates. By forcing the body into ketosis, it helps to burn stored fat more efficiently, including from stubborn areas like the lower outer arms. Focus on avocados, nuts, seeds, olive oil, and fatty fish.

Lean Protein & Fiber-Rich Harmony Diet

 

This approach involves incorporating a high intake of lean proteins and fibers. It helps in repairing muscle tissues and promoting fat metabolism. Include foods like chicken breast, lentils, quinoa, and a variety of vegetables. The diet ensures muscle retention while targeting arm fat reduction.

Detoxifying Vegan Arm Slimming Diet

 

A plant-based diet rich in antioxidants and low in processed foods aids detoxification. It focuses on eliminating toxins, helping with fat reduction in specific areas like the lower outer arms. Emphasize leafy greens, fruits, nuts, seeds, and legumes. This diet supports overall health while focusing on problem areas.

Mediterranean Arm Trimming Diet

 

This diet is rich in fruits, vegetables, whole grains, and healthy fats. It boosts the body’s fat-burning ability, specifically targeting resistant fat deposits. Foods such as olive oil, fish, legumes, and whole grains not only promote heart health but also assist in slimming the arms.

Boost Any Diet with our Weight Loss Medication for Better Fat Loss

Learn More

Tips for Losing Lower Outer Arm Fat

Optimize Protein Intake

 

  • Lean Proteins: Incorporate lean sources such as chicken, turkey, and legumes to boost metabolism and aid in fat loss.
  • Plant-Based Options: Include tofu, lentils, and quinoa which also increase satiety and prevent muscle loss.

Focus on Healthy Fats

 

  • Omega-3 Fatty Acids: Consume fatty fish like salmon or supplements like fish oil to increase fat-burning enzymes.
  • Avocados and Nuts: Include these in your diet for healthy fat intake without excess calories.

Maintain Balanced Carbohydrate Consumption

 

  • Whole Grains: Opt for whole grains like oats and brown rice to keep energy levels stable without empty calories.
  • Fiber-Rich Foods: Increase intake of vegetables and fruits to enhance digestion and promote fullness.

Stay Hydrated

 

  • Water: Ensure adequate water intake to support metabolism and detoxification processes.
  • Herbal Teas: Include green tea or herbal infusions to provide antioxidants and promote fat loss.

Incorporate Intermittent Fasting

 

  • Time-Restricted Eating: Consider methods like 16:8 fasting to aid in reducing fat storage and improving insulin sensitivity.
  • Consistency: Ensure regularity in fasting regimes for optimized results tailored to lifestyle.

Monitor Caloric Intake

 

  • Food Journals: Track your daily intake to ensure you're in a caloric deficit for effective fat loss.
  • Portion Control: Use smaller plates and mindful eating techniques to prevent overeating.

Want Results That Last? Add our Weight-Loss Medication

woman laying on a field of grass smiling

Foods to Avoid for Effective Lower Outer Arm Fat Loss

 

Refined Sugars and Sweets

 

  • Limit consumption of refined sugars and sweets as they provide empty calories, which can lead to fat accumulation, particularly around the arms. This includes sugary drinks, candies, and desserts.

 

Processed Snacks

 

  • Avoid processed snacks like chips and crackers, which often contain unhealthy fats and preservatives that contribute to overall body fat, including lower outer arm fat.

 

Fried Foods

 

  • Steer clear of fried foods as they are high in unhealthy trans fats and calories, leading to increased storage of fat in various parts of the body, including the arms.

 

Refined Grains

 

  • Minimize intake of refined grains such as white bread, white rice, and pastries. These are stripped of their nutrients and can contribute to weight gain in targeted areas.

 

Full-Fat Dairy Products

 

  • Reduce consumption of full-fat dairy products like cheese, butter, and cream, as they are high in saturated fats which may lead to excess calorie storage as body fat.

 

High-Sodium Foods

 

  • Avoid high-sodium foods such as canned soups, processed meats, and salty snacks. Excess sodium can cause water retention and bloating, making fat accumulation more prominent.

 

Simple Changes, Stunning Results—Combine Your Diet with Our Weight Loss Medication

Learn More

Best Weekly Diet Plan to Lose Lower Outer Arm Fat

Day 1: Keto-Enhanced Arm Sculpting

 

  • Breakfast: Scrambled eggs with avocado and spinach cooked in olive oil
  • Lunch: Grilled salmon with a side of mixed greens and walnuts
  • Snack: Handful of almonds
  • Dinner: Baked chicken thighs with roasted asparagus and a drizzle of olive oil

 

Day 2: Lean Protein & Fiber-Rich Harmony

 

  • Breakfast: Omelet with mushrooms and lean turkey bacon
  • Lunch: Quinoa salad with cherry tomatoes, cucumber, chickpeas, and feta cheese
  • Snack: Greek yogurt with a sprinkle of flaxseed
  • Dinner: Grilled chicken breast with steamed broccoli and brown rice

 

Day 3: Detoxifying Vegan Arm Slimming

 

  • Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
  • Lunch: Lentil soup with kale and carrots
  • Snack: Carrot sticks with hummus
  • Dinner: Stuffed bell peppers with quinoa, black beans, and corn

 

Day 4: Mediterranean Arm Trimming

 

  • Breakfast: Whole grain toast with smashed avocado and tomatoes
  • Lunch: Grilled fish with a side of tabbouleh
  • Snack: Olive tapenade with whole grain crackers
  • Dinner: Vegetable paella with peas and artichokes

 

Day 5: Keto-Enhanced Arm Sculpting

 

  • Breakfast: Bacon and eggs cooked in coconut oil with a side of sliced avocado
  • Lunch: Tuna salad with olive oil, cucumber, and dill
  • Snack: Celery sticks with almond butter
  • Dinner: Grilled lamb chops with garlic butter broccoli

 

Day 6: Lean Protein & Fiber-Rich Harmony

 

  • Breakfast: Cottage cheese with berries and walnuts
  • Lunch: Turkey and spinach wrap with whole grain tortilla
  • Snack: Sliced pears with ricotta cheese
  • Dinner: Baked cod with sweet potato and green beans

 

Day 7: Detoxifying Vegan Arm Slimming

 

  • Breakfast: Overnight oats with chia seeds, almond milk, and blueberries
  • Lunch: Buddha bowl with quinoa, chickpeas, kale, and roasted bell peppers
  • Snack: Mixed nuts and dried fruits
  • Dinner: Zucchini noodles with tomato basil sauce

 

Achieve your maximum potential: combine this plan with our weight loss medication

Discover Top Exercises for Losing Lower Outer Arm Fat

Top Exercises for Losing Lower Outer Arm Fat

Discover the best exercises to target lower outer arm fat, learn effective combinations, and follow a detailed weekly workout plan for optimal results.

Read More
woman laying on a field of grass smiling

Top Diets for Losing Lower Outer Arm Fat

Optimize Protein Intake

 

  • Lean Proteins: Incorporate lean sources such as chicken, turkey, and legumes to boost metabolism and aid in fat loss.
  • Plant-Based Options: Include tofu, lentils, and quinoa which also increase satiety and prevent muscle loss.

Focus on Healthy Fats

 

  • Omega-3 Fatty Acids: Consume fatty fish like salmon or supplements like fish oil to increase fat-burning enzymes.
  • Avocados and Nuts: Include these in your diet for healthy fat intake without excess calories.

Maintain Balanced Carbohydrate Consumption

 

  • Whole Grains: Opt for whole grains like oats and brown rice to keep energy levels stable without empty calories.
  • Fiber-Rich Foods: Increase intake of vegetables and fruits to enhance digestion and promote fullness.

Stay Hydrated

 

  • Water: Ensure adequate water intake to support metabolism and detoxification processes.
  • Herbal Teas: Include green tea or herbal infusions to provide antioxidants and promote fat loss.

Incorporate Intermittent Fasting

 

  • Time-Restricted Eating: Consider methods like 16:8 fasting to aid in reducing fat storage and improving insulin sensitivity.
  • Consistency: Ensure regularity in fasting regimes for optimized results tailored to lifestyle.

Monitor Caloric Intake

 

  • Food Journals: Track your daily intake to ensure you're in a caloric deficit for effective fat loss.
  • Portion Control: Use smaller plates and mindful eating techniques to prevent overeating.

Optimize Protein Intake

 

  • Lean Proteins: Incorporate lean sources such as chicken, turkey, and legumes to boost metabolism and aid in fat loss.
  • Plant-Based Options: Include tofu, lentils, and quinoa which also increase satiety and prevent muscle loss.

Focus on Healthy Fats

 

  • Omega-3 Fatty Acids: Consume fatty fish like salmon or supplements like fish oil to increase fat-burning enzymes.
  • Avocados and Nuts: Include these in your diet for healthy fat intake without excess calories.

Maintain Balanced Carbohydrate Consumption

 

  • Whole Grains: Opt for whole grains like oats and brown rice to keep energy levels stable without empty calories.
  • Fiber-Rich Foods: Increase intake of vegetables and fruits to enhance digestion and promote fullness.

Stay Hydrated

 

  • Water: Ensure adequate water intake to support metabolism and detoxification processes.
  • Herbal Teas: Include green tea or herbal infusions to provide antioxidants and promote fat loss.

Incorporate Intermittent Fasting

 

  • Time-Restricted Eating: Consider methods like 16:8 fasting to aid in reducing fat storage and improving insulin sensitivity.
  • Consistency: Ensure regularity in fasting regimes for optimized results tailored to lifestyle.

Monitor Caloric Intake

 

  • Food Journals: Track your daily intake to ensure you're in a caloric deficit for effective fat loss.
  • Portion Control: Use smaller plates and mindful eating techniques to prevent overeating.
woman laying on a field of grass smiling

Tips for Losing Lower Outer Arm Fat

Discover Top Exercises for Losing Lower Outer Arm Fat

 

Refined Sugars and Sweets

 

  • Limit consumption of refined sugars and sweets as they provide empty calories, which can lead to fat accumulation, particularly around the arms. This includes sugary drinks, candies, and desserts.

 

Processed Snacks

 

  • Avoid processed snacks like chips and crackers, which often contain unhealthy fats and preservatives that contribute to overall body fat, including lower outer arm fat.

 

Fried Foods

 

  • Steer clear of fried foods as they are high in unhealthy trans fats and calories, leading to increased storage of fat in various parts of the body, including the arms.

 

Refined Grains

 

  • Minimize intake of refined grains such as white bread, white rice, and pastries. These are stripped of their nutrients and can contribute to weight gain in targeted areas.

 

Full-Fat Dairy Products

 

  • Reduce consumption of full-fat dairy products like cheese, butter, and cream, as they are high in saturated fats which may lead to excess calorie storage as body fat.

 

High-Sodium Foods

 

  • Avoid high-sodium foods such as canned soups, processed meats, and salty snacks. Excess sodium can cause water retention and bloating, making fat accumulation more prominent.

 

Simple Changes, Stunning Results—Combine Your Diet with Our Weight Loss Medication

Learn More

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Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

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Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

Curex and its pharmacy partners do not have any association with Novo Nordisk.

Will I be prescribed semaglutide if I sign up?

Your health journey is unique, and we tailor our care to match. Any prescriptions, including semaglutide, will be based on the expert assessment of the medical provider matched with you through our platform. You can trust that your treatment plan will be personalized to fit your specific needs. And if semaglutide is not prescribed, we will provide a full refund.

What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

Is insurance required?

No, Curex doesn’t require insurance. We offer clear and simple pricing, along with affordable medication options, making it easy and accessible to take care of your health.

Can I pay with an FSA or HSA card?

Yes! You can pay with your HSA or FSA card.

How much does treatment cost?

Semaglutide:

Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1 mg, 1.7 mg and 2.4 mg of semaglutide for an additional $50 per month for each plan.

Tirzepatide:

Prices for tirzepatide start at only $249 per month for weekly doses of 2.5 mg and 5 mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10 mg and 12.5 mg of tirzepatide for an additional $100 per month for each plan.

Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

Day 1: Keto-Enhanced Arm Sculpting

 

  • Breakfast: Scrambled eggs with avocado and spinach cooked in olive oil
  • Lunch: Grilled salmon with a side of mixed greens and walnuts
  • Snack: Handful of almonds
  • Dinner: Baked chicken thighs with roasted asparagus and a drizzle of olive oil

 

Day 2: Lean Protein & Fiber-Rich Harmony

 

  • Breakfast: Omelet with mushrooms and lean turkey bacon
  • Lunch: Quinoa salad with cherry tomatoes, cucumber, chickpeas, and feta cheese
  • Snack: Greek yogurt with a sprinkle of flaxseed
  • Dinner: Grilled chicken breast with steamed broccoli and brown rice

 

Day 3: Detoxifying Vegan Arm Slimming

 

  • Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
  • Lunch: Lentil soup with kale and carrots
  • Snack: Carrot sticks with hummus
  • Dinner: Stuffed bell peppers with quinoa, black beans, and corn

 

Day 4: Mediterranean Arm Trimming

 

  • Breakfast: Whole grain toast with smashed avocado and tomatoes
  • Lunch: Grilled fish with a side of tabbouleh
  • Snack: Olive tapenade with whole grain crackers
  • Dinner: Vegetable paella with peas and artichokes

 

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