7-Day Bone Broth Diet Plan – Complete Guide

7-Day Bone Broth Diet Plan
7-Day Bone Broth Diet Plan

In terms of the diet, there’s many choices to pick from. You can choose to go low-carb and high-protein or vegan and the list goes on. One diet has been receiving enough attention recently: the bone broth diet. What is this 7-Day Bone Broth Diet Plan? In addition, how do you know if it works?

The basic concept is that You consume a lot of bone broth. 

The bones are cooked in water longer to extract the essential nutrients they contain. The broth is a source of collagen and other vital nutrients that are beneficial for your hair, skin, and nails, as well as the health of your gut. 

Many claim that the bone broth diet could help you shed weight, reduce inflammation, and increase joint health.

You will learn the 7-Day Bone Broth Diet Plan in this article, what it is and its health benefits.

What Is a Bone Broth Diet?

Bone broth is a diet plan that usually involves switching between a Paleo-style diet five days a week and a fast for two days per week.

Many different variants of the bone broth diet are available today, some of which are bone broth-only fasts (certain times advocate drinking only tea, water, and bone broth).

7-Day Bone Broth Diet Meal Plan

It usually involves eating up to three portions of bone broth daily and an eating plan filled with whole, unprocessed food five days a week. 

During these times, grains, gluten, dairy, soy, and sugar must also be avoided. For two days each week, you should avoid eating and drinking bone broth only for meals and snacks throughout the day.

Bone broth is an excellent, powerful food that is not found in the majority of diets. It is an old soup loaded with healthy collagen and various amino acids. 

Additionally, it contains additional collagen cofactors as well as important minerals. Our ancestors utilized all the parts of an animal in this method.

The plan advocates say that the diet results in quick weight loss and improved skin tone, digestion, and less inflammation. Let’s look at some of the possible health benefits in which the diet may boost overall health.

Health Benefits

  • Supports Weight Loss

Many people swear by this diet to aid in losing weight, and with good reasons. In reality, many Bone broth-based diets on the internet claim it could help you shed those stubborn pounds and help you lose weight in just a few days.

So, how can bone broth benefit weight loss? 

The diet program swaps processed food items and other unhealthy ingredients in favour of nutritious, healthy whole foods and increases the amount of protein you consume, which has proven to decrease calories and appetite to aid in weight loss.

It is also a method of intermittent fasting. This could reduce levels of hormones that regulate hunger while increasing the overall composition of your body.

2. Decreases Inflammation

Although inflammation can be an essential function of your immune system, guarding against invaders and preventing infection, maintaining excessive levels of inflammation over time is thought to be the cause of chronic diseases such as diabetes, heart disease, and cancer. Bone broth can reduce inflammation, which is particularly beneficial for people who suffer from autoimmune diseases like ulcerative colitis, Crohn’s disease, and rheumatoid arthritis.

It is achieved by combining bone broth, an ingredient rich in anti-inflammatory substances like collagen, with intermittent fasting, a method shown to reduce inflammation indicators.

3. Promotes Gut Health

Because of its anti-inflammatory benefits, the bone broth diet may improve the health of your gut and prevent the symptoms of a leaky gut. Leaky Gut Syndrome can be described as a disorder that occurs when changes to the intestinal lining allow particles and toxins through the digestive system and into the bloodstream, causing inflammation.

Research studies demonstrate how collagen, one of the principal compounds found in bone broth, can help strengthen the gut lining, which can assist in preventing a leaky gut.

4. May Improve Joint Function

If you’re suffering from joint pain, stiffness, or swelling, Incorporating bone broth into your diet could be beneficial. 

It’s a fantastic source of collagen that aids in restoring cartilage and keeping joints in good shape.

According to a study published in Current Medical Research and Opinion, Supplementing with collagen has been proven effective in decreasing joint pain related to exercise in only six months.

5. Keeps Skin Healthy

Bone broth is an excellent source for reducing the signs of aging and helping keep your skin healthy and hydrated. Studies have shown that collagen in bone broth may boost skin elasticity and hydration in women over 50.

While more research is required, there are reports of improvements in cin cellulite landmarks due to the positive effects of collagen and bone broth on connective tissue cell proliferation.

Who Should Follow a 7-Day Bone Broth Diet Plan?

Many people view the bone broth as something only their grandmother could make. However, if that’s the case, your grandmother was on to something. 

A 7-Day Bone Broth Diet Plan contains many important nutrients to maintain good health. It can be incorporated into a wholesome diet for anyone of any age.

Bone broth is an excellent option for anyone who wants to lose weight, improve their skin and digestive health, or eat more protein. Here are some suggestions to help you maximize the benefits of your bone broth regimen:

  • Try a 7-Day Bone Broth Diet Plan or 21-day plan to determine if this diet is suitable for you and how your body responds.
  • The Internet has numerous Bone Broth Diet guidelines and resources. Use these tips to smooth the transition and maximize this diet’s benefits.
  • Bone broth is an excellent option for achieving daily protein targets and maintaining a healthy lifestyle. Drink it throughout the day, particularly before and after meals.
  • Include bone broth in stews, soups, and other dishes for an extra boost of nutrients. It’s also great for adding flavor to your meals without the need for harmful ingredients.
  • Fasting is a crucial component of the Bone Broth Diet. It is excellent to consult your physician before beginning any fasting regimen and consume plenty of fluids to prevent dehydration.

7-Day Bone Broth Diet Plan

A 7-Day Bone Broth Diet Plan includes a wide range of nutrient-rich food items and offers an appropriate and healthy daily menu. Each day, specific meals will consist of bone broth.

Here’s a breakdown of the daily bone broth diet:

Day 1 – 7-Day Bone Broth Diet Plan


  • A hot cup of bone broth, with the addition of veggies or herbs of your preference (1 1 cup of bone broth)


  • Light salad topped with Bone broth Vinaigrette (2 cups mixed greens and 1/4 of a cup vinaigrette made from bone broth)
  • Dressing made from 1 tbsp olive oil, 1 tablespoon lemon juice


  • Bone broth stew made of veggies and protein lean (6 8 oz protein lean 1 cup mixed vegetable)


  • 1 cup of tea made from bone broth

Day 2

  • Breakfast The ideal breakfast is a glass of Greek yogurt with 1 tablespoon of honey, half a cup of fresh berries, and a cup of bone broth.
  • Lunch: An entrée of soup made from bone broth and lentils or beans
  • Snack: A handful of green tea in a cup
  • Dinner: Tofu stir-fried (typically 4 8 oz.) with some bok choy. 1/2 cup cooked brown rice, as well as one glass of bone broth

Day 3


  • A  warm cup of bone broth served with poached eggs (1 Cup bone broth 1 poached egg)


  • Bone broth risotto made with parmesan cheese, mushrooms, and fresh herbs (1 cup of risotto)


  • Bone broth-based beef stir-fry with broccoli (6 oz beef, 1 cup broccoli, 1 cup sauce for bone broth)


  • 1 cup hot bone broth chocolate

Day 4

  • Breakfast: 1/2 cup of whole grain oatmeal (dry measure) along with 1 medium-sized cut banana and a few nuts, as well as 1 glass of bone broth
  • Lunch: Turkey (typically 4 oz.) and half avocado wrapped in a wrap, with salad as a side dish as well as the choice of a glass of bone broth
  • Snack: 1 cup of cucumbers sliced along with two tablespoons of Hummus
  • Dinner: 6-8 medium-sized grilled shrimp with a half cup of cooked quinoa, some green beans that have been steamed as well as a cup of bone broth

Day 5 – 7-Day Bone Broth Diet Plan


  • The warm soup of the bones, with the addition of a pinch of cinnamon (1 cup bone broth)


  • Light salad topped with bone broth vinaigrette (2 cups mixed greens 1 cup vinaigrette from bone broth)


  • Chicken curry made from bone broth made with rice from cauliflower (6 OZ chicken 1 cup of cauliflower rice, 1 cup bone broth, 1/4 cup curry sauce)


  • A small bowl of vegetable soup made from bone broth (1 cup)

Day 6


  • Breakfast bone broth hash made with sausage and sweet potatoes (1 Cup bone broth, 1 cup sweet potatoes, 1/2 cup bone broth, 2 1 oz sausage)


  • Avocado salad and Bone Broth Shrimp (4 1 oz shrimp, 1/2 avocado mixed greens, 1 cup bone broth)


  • Pork bone broth and vegetables stir-fry (6 ounces pork, 1 cup mixed vegetables, 1 cup sauce for bone broth)


  • 1 cup hot bone broth chocolate

Day 7

  • Breakfast: Smoothie made of one cup of spinach and one medium banana. 1 cup almond milk, one serving of protein powder as well as one glass of bone broth
  • Lunch: A salad consisting of 1/2 cup cooked Quinoa and 1/2 cup black beans mingled with some vegetables, 1 2 tablespoons or less of citrus vinaigrette, and one cup of bone broth.
  • Snack: A handful of mixed-berry granola
  • Dinner: Salmon grilled (typically 4 8 oz.) served with 1 cup of sauteed Kale, 1/2 cup cooked quinoa, and a cup of bone broth.

Drink lots of herbal tea or water all day long to stay well-hydrated. Depending on your preference and nutritional requirements, you can drink bone broth for an ice-cold and relaxing beverage between meals.

A 7-day Bone Broth Diet Plan may be rigorous. 

However, it is possible to use it for a short time and then gradually return to a healthy diet to ensure you are not suffering from nutritional deficiencies.

Ask your physician or dietitian for a customized plan before starting the diet. In addition, how much bone broth you consume daily can determine the efficacy of this particular diet. Find out more about this in the following section. To get rid of high potassium you can follow a low potassium diet plan.

Foods You Should Eat On The Bone Broth Diet

* Vegetables that don’t contain starch, for example broccoli and cauliflower, zucchini, and eggplant

  • Leafy vegetables like spinach, kale, and Swiss chard
  • Nuts and oils that contain heart-healthy fats, such as avocado, olive, and macadamia
  • Bone Broth
  • Seafood, beef and poultry

When you’re following a 7-Day Bone Broth Diet Plan, you likely don’t have to eliminate everything. 

The goal is to eliminate everything that can cause inflammation and things that have no nutritional value.

The meal plan above should be followed five days per week. Bone broth fasting occurs twice weekly. During those two days, you eat nothing besides bone broth.

Bone broth is a fantastic meal option because it can add energy that lasts a long time. 

If you want to lose weight, bone broth is a tremendous method of not feeling hungry. It ensures that you get sufficient electrolytes even while you’re fasting.

What Can You Eat on a Bone Broth Diet?

You can choose from a range of fresh and less processed food items in the 7-Day Bone Broth Diet Plan. Here are some of the examples:

  • The High Protein Diet: Beef turkey, chicken, eggs, and fish are from pastured, free-range, or wild-caught varieties.
  • Vegetables: Other than starchy options such as broccoli, asparagus leaves, leafy greens, tomatoes, summer squash
  • Fruits include berries, apples, citrus fruits, melons, and Kiwi, with a daily maximum of 1 portion.
  • Foods high in healthy fats: Coconut oil, avocados and olive oil, nuts, and Ghee (clarified butter)
  • Condiments Celtic or Pink Himalayan salt, a variety of spices such as cumin and paprika. Vinegar and salsa
  • The Flours: Almond flour and coconut flour
  • Beverages: Tea, coffee, and water

The Bone Broth Diet reviews are nearly all positive because it was created by a doctor, author, and nutritionist based on her experiences in clinical trials.

Does It Work To Lose Weight?

No research studies regarding the Bone Broth Diet published in scientific journals are available.

None of the studies has examined whether bone broth can aid in weight loss.

More evidence is required to establish whether this bone-broth diet is as efficient or as effective as other weight-loss regimens, as Petrucci claims.

The diet, however, is based on other methods which have been researched:

  • Low-carb: Research studies of low-quality,  low-carb eating plans claim they result in 1.5-9 kilograms (0.7-4 kilograms), a more significant weight reduction than conventional diets that are low in calories. However, the high-quality reviews show little or no difference between the diets.
  • Paleo diet: A three-week study showed that healthy people who adhered to the paleo diet dropped 5 pounds (2.3 tonnes) along with 1/4″ (0.5 centimeters) from their waistlines. There was no evidence of a distinction between paleo and traditional low-calorie diets.
  • Intermittent fasting: In five research studies, two showed more weight loss among overweight individuals with intermittent fasting than continuous calorie restrictions, and three showed comparable weight loss using each method.

Therefore, losing weight could benefit from combining these three approaches to diet—like the 7-Day Bone Broth Diet Plan. However, standard reduced-calorie diets may work just as well.


The 7-Day Bone Broth Diet Plan combines a low-carb, Paleo-style diet with days of bone broth fasting each week.

While some studies suggest these diets can help you shed weight, they must be considered superior to standard diets.

So, if any elements of the Bone Broth Diet don’t appeal, consider reducing your calories to shed weight.

Bone Broth Diet FAQS

Will I Be Hungry During The Bone Broth Diet?

Bone broth is a good source of 6-to-10 grams of protein for each cup. That means that a bone broth diet can help provide you with between 18 and 32 grams of protein daily to help you fill up. 

If you’re the first person doing intermittent fasting, there might be a slight transition period while your body becomes accustomed to consuming fewer calories. However, you shouldn’t experience hunger. If you feel hungry, sip another cup of herbal tea, bone broth, or water.

What Happens If I Only Drink Bone Broth For A Week?

What Happens If I Only Drink Bone Broth For A Week? Bone broth alone can help you lose weight since it is a great source of calories. 

However, it can also harm your body, so be careful. Ensure you get the full range of nutrients needed to stay healthy. The combination of exercise and diet can also help you shed weight.

How Much Weight Can You Lose On A Bone Broth Fast?

15 pounds

The Bone Broth Diet combines elements of a paleo, low-carb diet, and intermittent fasting claims impressive weight loss results. However, it’s important to note that published research does not support these claims. 

This should prompt you to approach such diets with a healthy dose of skepticism and to seek out more information before making any drastic changes to your eating habits.

What Can You Eat On The Bone Broth Diet?

Foods To Eat On The Bone Broth Diet

The Bone Broth Diet offers a variety of foods that can provide a balanced nutritional intake. It includes quality animal proteins such as beef, chicken, and fish, non-starchy veggies like broccoli, asparagus, spinach, and mushrooms, and beneficial fats from sources like avocado and flaxseed. 

Nuts and olives are also part of the diet, ensuring a diverse and nutritious meal plan.



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