7 Day Bone Broth Diet Plan (With Recipe)

Low-calorie, low-carb diets have captured people’s attention due to their weight loss properties. Ingredients such as turmeric, ginger, green tea, coffee, and so on have been incorporated into this diet for their health and weight management benefits.

One of the latest food trends is bone broth, a liquid made by boiling meat, bones, or vegetables, which is commonly used as a base for soups and stews or as a palate cleanser or beverage.

Bone broth has gained popularity for its nutritional and health properties, standing out due to its protein content, its effects on digestive health and inflammation, and its combination of minerals and cartilage compounds.

Bone Broth Diet and its Health Benefits

Bone Broth Diet

Bone Broth Diet – Health Benefits

In simple terms, it is believed that bone broth contains the ingredients found in bones and cartilage, which are classified as connective tissue. This tissue is one of the four basic tissue types in the human body, and its function is to hold together, support, and strengthen the body.

Therefore, bone broth is considered the ideal “elixir,” composed of collagen, bone marrow, amino acids, and minerals beneficial for human bones and joints.

It is claimed that this liquid optimizes hormones, cleanses and detoxifies the body, possesses anti-inflammatory properties, triggers a surge in human growth hormone levels, and aids in gut healing. The extent of these health benefits requires more scientific investigation. 

When bone broth is cooked for an extended period, the collagen in the bones transforms into gelatin, which enhances skin health, reduces inflammation, and stabilizes the gut mucosa by reducing damage from excess acid.

Additionally, gelatin can aid in restoring the integrity of the intestines, healing the leaky gut, and optimizing immune function.

Bone Broth Diet: When Did It Start?

The bone broth diet gained popularity after Dr. Kellyann Petrucci, a diet specialist, published her well-known “Bone Broth Diet” book guide in 2015. In this guide, she detailed all the benefits of fasting while incorporating bone broth into the weight management of obese individuals.

The bone broth diet involves one to two days of intermittent fasting per week, during which bone broth is consumed. On the other days, a healthy, normocaloric diet that includes all the macronutrients is followed.

During the fasting days, five to six meals of bone broth are consumed, and on non-fasting days, there are three main meals plus two snacks.

The diet was originally designed to be followed in a 3-week program; however, it can be extended for a longer duration if the patient can adhere to it.

Is Bone Broth for Everyone?

The bone broth diet is primarily intended for healthy individuals; however, there are certain cases where it is not recommended.

Pregnant and nursing women, people with diabetes, eating disorders, acute illness or injury, and individuals with other chronic health problems should exercise caution when considering this diet.

Always consult with your doctor and dietitian before embarking on any dietary protocol that may interfere with preexisting conditions.

Not Allowed Foods in the Bone Broth Diet

It is important to eliminate ultra-processed foods and some commonly consumed products for the next three weeks. After this period, some of these foods can be reintroduced based on the individual’s preferences and feelings.

Here are some foods to avoid during the Bone Broth Diet:

Grains and grain-containing foodsBarley, bread, cereal, chips, cookies, cornstarch and other starches, crackers, granola, oats, pasta, quinoa, rice, rye, spelt, waffles, and wheat.
Corn-based productsCorn, popcorn, and products with corn oil.
Refined processed fatsCanola oil, corn oil, grapeseed oil, margarine, peanut oil, safflower oil, soybean oil, sunflower oil, vegetable oil, and foods containing these fats.
Artificial sweetenersAcesulfame K, Splenda, stevia
Sugar in any wayAgave nectar, barley malt syrup, cane crystals, corn sweetener, dextrin, dextrose, disaccharide, fructose, xylose, sucrose, and ribose.

Approved Foods in the Bone Broth Diet

Bone Broth Diet

Here is a list of approved foods to use in the Bone Broth diet

How to Structure the Diet

As mentioned earlier, the diet is structured with two fasting days a week, and the remainder of the week involves normal, healthy eating. Mini-fasting days can be scheduled according to your preference, so they don’t need to occur on the same days each week. The only requirement is to separate them with at least 1 or 2 non-fasting days.

There are two fasting day options, and you can choose the one that suits you best:

  1. Bone broth all day: Consume up to 6 cups of broth daily.
  2. Bone broth until 7:00pm: A snack or a Bone Broth Diet-approved shake followed.

On non-fasting days, you’ll have three full meals and two snacks, which you can select from the approved foods listed above. Snacks can consist of 2 cups of bone broth each day.

7-Day Bone Broth Diet Table for Fasting and Nonfasting Days

Here is an example of structuring the fasting and nonfasting days during the week with the allowed foods and snacks.

Sunday (nonfasting day)3 main meals of the approved list of foods, plus 2 snacks and 2 cups of bone broth.
Monday (fasting day)2 to 6 cups of bone broth during the day.
Tuesday (nonfasting day)3 main meals of the approved list of foods, plus 2 snacks and 2 cups of bone broth.
Wednesday (nonfasting day)3 main meals of the approved list of foods, plus 2 snacks and 2 cups of bone broth.
Thursday (fasting day)2 to 6 cups of bone broth during the day.
Friday (nonfasting day)3 main meals of the approved list of foods, plus 2 snacks and 2 cups of bone broth.
Saturday (nonfasting day)3 main meals of the approved list of foods, plus 2 snacks and 2 cups of bone broth.

Bone Broth Recipe

Yield: 10

Bone Broth Recipe

Bone Broth Diet

Here is a great and easy recipe to do your bone broth from scratch. Depending in your method of cooking it could take longer to cook, but you will have plenty of bone broth to enjoy everyday!

Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes


  • Bones 2-4lb (turkey, chicken, beef)- including skin, cartilage and scraps
  • ½ Bok choy
  • 3 celery stick
  • 1 onion
  • 5 cloves of garlic
  • 2 carrots
  • 1 tbsp of apple cider vinegar
  • Sea salt


  1. Roast the bones at 425 °F using raw beef bones for around 25 minutes.
  2. Chop the veggies into medium pieces
  3. Combine all the ingredients in a cooking vessel; it can be an instant pot, slow cooker, or large stock pot.
  4. Add the apple cider vinegar, sea salt and any other herb of preference.
  5. Completely cover the mixture with enough water or until your pot reaches full capacity.
  6. Let them cook depending on the artifact you use. Instant pot can take around 2 hours on high pressure. If using a slow cooker, simmer for 24 hours.
  7. Once cooked, remove all the solids and strain the broth.
  8. Skim the fat from the bone broth before portioning it.
  9. Portion it in glass jars or containers and store it. Bone broth can last three days in the fridge and until three months
    in your freezer.


  • Feel free to substitute chicken, fish, or pork bones or to combine them all.
  • Adding dried mushrooms or using 2 tablespoons fish sauce instead of salt (add in the first step) dramatically boosts the broth's flavor.

Nutrition Information



Serving Size


Amount Per Serving Calories 46.2Total Fat 2.7gSaturated Fat 1.2gCholesterol 11.8mgSodium 83.7mgCarbohydrates 2.2gNet Carbohydrates 1.6gFiber 0gSugar 1.1gProtein 3.4g

Research About Bone Broth

Despite its popularity, there isn’t much scientific evidence about bone broth’s health properties and medicinal claims.

There is no conclusive evidence of an advantage of consuming bone broth amino acids and minerals as opposed to other foods.

The earliest study available is from 1934 and was published in Archives of Disease in Childhood. Bone broth didn’t have as many nutrients as believed, but its micronutrient properties increased when mixed with other vegetables.

However, it is important to mention that bone broth may have some potentially dangerous contents because of its capacity to store heavy metals, particularly lead.

Nevertheless, the nutritional content and the health effects of bone broth are influenced by the core ingredients and the preparation of the broth.

Finally, more research is needed to understand the benefits or dangers of bone broth, though none of this is to say that bone broth is not healthy.

7 Day Bone Broth Diet Plan in PDF

1 (Fast Day3 cups of bone broth2 cups of bone broth
21 bowl of fruits
2 scramble eggs cooked with 1bps of olive oil with spinach and zucchini
1-2 cups of bone broth100g of turkey
½ plate of green beans
½ avocado
1-2 cups of bone broth1 apple with 2 tbsp of nuts
100g Chicken with veggies sauteed in coconut butter
32 strips of bacon with 2 sausages
¼ of a pineapple
2 medium white potatoes
1 cup of bone broth150g of fish
Green salad: mushroom, eggplant, cucumber, and bell peppers with 2 tbsp of olive oil
1 cup of bone broth
½ sweet potato
120g of pork
1 cup of tomatillos
4 (Fast Day)2 cups of bone broth1 cup of bone broth1 cup of bone broth
52 kiwifruits
½ cup of blueberries and blackberries
2 egg omelet with veggies
2 strips of bacon with sausages
Cauliflower rice
2 tbsp of nuts
1 cup of bone broth
6Vegetable smoothie: 1/3 cup of full-fat coconut milk, ½ avocado, 1 cup of spinach, 1 cup of papaya
1tbs of chia seeds
2 boiled eggs
1 cup of bone brothGreen salad with zucchini, kale, broccoli, onion, 2 tbsp of flax seeds, 100g of chicken and 2 tbsp of olive oil2 peaches
2 tbsp of olives
150g of beef
½ sweet potato
½ avocado
71 bowl of fruits
100g chicken
2 medium white potatoes
2 tbsp of nuts
1 orange
1 cup of bone broth
Shrimp with squash and green beans
½ avocado
1 carrot with 2 tbsp of almond butter120g of chicken
1 grilled zucchini with tomatillos

Frequently Asked Questions

Can a vegetarian follow the Bone Broth diet?

Yes, the diet was thought to help overweight and obese people lose weight rapidly. It works mostly for the nutritional content of the meals eaten and the constant caloric deficit. However, it is important to mention that any other hypocaloric diet will also ensure weight loss.

Will the bone broth diet help with weight loss?

Yes, the diet was thought to help overweight and obese people lose weight rapidly. It works mostly for the nutritional content of the meals eaten and the constant caloric deficit. However, it is important to mention that any other hypocaloric diet will also ensure weight loss.

Is there any range of ages for which the Bone Broth diet is unsuitable?

It is not recommended in children and adolescents since they have different and bigger nutritional requirements that this diet does not cover. The Bone Broth diet was thought to be followed only by healthy adults.

See Also

Low Carb Protein Bar Recipe

Dukan Diet vs Paleo Diet

Paleo Diet Plan

Liquid Diet for Diverticulitis

Bariatric Liquid Diet Recipes

Paleo Diet vs Keto Diet

Heid, M. (2016, January 6). Science Can’t Explain Why Everyone is Drinking Bone Broth. Time. https://time.com/4159156/bone-broth-health-benefits/

Kerley, C., PhD. (2019). Drinking Bone Broth – Is it Beneficial or Just a Fad? Center for Nutrition Studies. https://nutritionstudies.org/drinking-bone-broth-is-it-beneficial-or-just-a-fad/

Nd, K. P. M. (2021). Dr. Kellyann’s bone broth diet: Lose Up to 15 Pounds, 4 Inches-and Your Wrinkles!-in Just 21 Days, Revised and Updated. Rodale Books.

Siebecker, A. (2005, March). Traditional Bone Broth in Modern Health and Disease. Townsend Letter: The Examiner of Alternative Medicine. https://gainedtownsendletter.com/FebMarch2005/broth0205.htm

Whitbread-Jordan, V. a. P. B. M. (2020, September 11). Bone Broth – Is It Really A Magical Elixir? Physiolifts. https://thekinoclinic.wordpress.com/2020/09/11/bone-broth-is-it-really-a-magical-elixir/

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