The Best Bone Broth Diet Plan Ideas – Which is Right for You?

The Bone Broth Diet is aimed at reducing inflammation in the body and improving the health of your gut through intermittent fasting and balanced nutrition. The best Bone Broth Diet Plan ideas listed in this guide are meant to bring you closer to your health and wellness goals. The diet plan focuses on the consumption of whole foods, especially bone broth which is a rich source of collagen. As you indulge in the Bone Broth Diet Plan, your body will get rid of grains, sugars, and other toxins.

In this guide, we’ll talk about the Bone Broth Diet and discuss some of the best Bone Broth Diet Plan ideas in detail. By the end of this guide, you’ll be able to identify the best Bone Broth Diet Plan idea for your body.

What is the Bone Broth Diet?

The Bone Broth Diet was introduced by Dr. Kellyann Petrucci, a certified nutritionist consultant, and Naturopathic doctor. She designed the 21-Day Bone Broth Diet Program. Over the years, she has helped several patients achieve younger looking skin and lose weight with her Bone Broth Diet Plan.

The Bone Broth Diet Plan is centered around bone broth made of connective tissues and bones of animals, typically fish, cattle, and chicken. The ingredients are boiled to form a broth and simmered for over 20 hours with vegetables, herbs, and spices.

Bone broth is loaded with anti-inflammatory and healing properties, nutrients that burn fats, and collagen that tightens the skin. It is used by millions of people across the globe to fight a variety of ailments and health problems. The Bone Broth Diet can help you lose weight quickly and safely by curbing your hunger pangs and cravings.

The diet comprises easy to prepare recipes of turkey, beef, fish, and chicken broths that are loaded with nutrients and flavor. Unlike many other diet plans that require elaborate cooking and preparation, the Bone Broth Diet demands lesser time in the kitchen. With a sound fitness routine and some quality meditation, the Bone Broth Diet can become your source of good health, happiness, weight loss, and youth.

The 21-day plan – An overview

bone broth

The Bone Broth Diet is pretty similar to the Paleo Diet. However, the Bone Broth Diet does not include any sugar, except some fruits. The 21-day program comprises a bone broth fast at least twice every week and healthy eating during the remaining week. During the normal days, you’ll consume 1-3 cups of bone broth, and during the fasting days, you’ll consume 3-6 cups of bone broth. In simpler words, the Bone Broth Diet Plan is a combination of Paleo Diet, Intermittent Fasting, and Bone Broth.

Intermittent fasting helps a great deal in burning fat more quickly, increasing the lean muscle mass, reducing inflammation, boosting energy levels, and increasing the rate of metabolism. When you couple bone broth with intermittent fasting, you get more nutrition that promotes your body’s self-repair process. You will find the best Bone Broth Diet Plan ideas in these books.

What are the benefits of the Bone Broth Diet?

Here are the top benefits of the Bone Broth Diet:

  • Sustainable weight loss

  • Comfortable sleep

  • Reduced stress and anxiety

  • Clear, nourished, and tighter skin

  • Hormonal balance

  • Improved blood-sugar levels

  • Reduced body inflammation and joint pains

  • Better digestion

  • Enhanced energy

  • Maintenance of lean muscles

The list of nutrients in bone broth

Here’s a list of nutrients that can be found in bone broth:

  • Amino acids (Proline, Glycine, Glutamine)

  • Chondroitin

  • Glucosamine

  • Marrow

  • Collagen

  • Proteoglycans

  • Magnesium

  • Calcium

  • Potassium

  • Sodium

  • Boron

  • Sulfur

Who can benefit from the Bone Broth Diet?

Anyone who’s struggling with weight loss, premature aging, or body inflammation and joint pains can benefit from the Bone Broth Diet Plan. It helps a great deal in reducing inflammation and healing your gut. Since your body’s overall wellbeing is controlled by your gut, many people who’ve successfully completed the 21-Day Bone Broth Diet Plan have witnessed reduced blood sugar levels, improvement in skin, quick weight loss, better digestion, freedom from stress and anxiety, etc.

What is a bone broth fast?

When on a bone broth fast, you should drink 6 cups of bone broth, or 5 cups with a healthy snack around 7 P.M. You should fast two non-consecutive days per week. During the rest of the week, you eat normally, but healthy. Make sure you consume 3 meals a day, and according to Dr. Kellyann’s recommendations. Continue the process for 3 weeks. Simple, isn’t it?

The best bone broth for the fasting days

Before you begin the 21-day plan, it’s important to know the best Bone Broth Diet Plan ideas for the bone broth fasting days.

However, the good news is that any properly prepared bone broth is suitable for the fasting days. Preparing a beef bone broth or chicken bone broth is easier.

Bone broths allowed

Bone broths not allowed

Chicken bone broth

Lobster stock

Beef bone broth

Shrimp broth

Turkey bone broth

Bonito broth

Fish bone broth

Bouillon broth

Pork broth

Duck broth

Rabbit stock

Barbecue bone broth

Since lobster stock and shrimp broth involve shells rather than bone, they’re not allowed. Also, bonito broth is prepared using fermented, smoked, and dried skipjack tuna so it is not allowed.

Can I buy bone broth for the fasting days?

It’s best to prepare bone broth at home, especially on the fasting days. Commercial bone broths (even if they’re authentic), are diluted to increase the volume and meet the customer demand. Their consistency is not the same as the consistency and texture of the bone broth you prepare at home. Even worse, they’re packed in plastic lined cartons or plastic boxes. So, even if you buy bone broth, make sure you choose the bone broth packed in a glass jar or container.

However, you can trust a local Health food provider when it comes to buying bone broth from the market.

Is there a bone broth diet for vegetarians too?

Since the diet comprises bones and connective tissues of animals, it’s not meant for vegetarians at all. Vegetable stock or vegetable broth does not offer similar benefits as animal bone broth. Therefore, there’s no vegan or vegetarian substitute for a Bone Broth Diet Plan. However, if you’re a pesco vegetarian, you can consume fish broth.

Can I consume fatty foods during the Bone Broth Diet Plan?

As soon as you kickstart the Bone Broth Diet Plan, replace fat storing food items with fat burning food items to lose weight. While high-fat foods such as pizzas, pasta, and white potatoes can reduce your body’s response to insulin causing an increase in fat, Omega-6 fatty acids and Omega-3 fatty acids also eliminate the Omega-3 fatty acid deposits in your body. Corn oil and canola oil are ideal examples of polyunsaturated Omega-6 fatty acids that deplete the Omega-3 fatty acid layers in the body.

Your thyroid gland can get damaged by soy, and lead to hypothyroidism. Also, you should eat egg yolks with cocoa and avocado. These foods help in burning fat. Avoid consuming fatty food on the days you’re not fasting on bone broth. This can help you lose weight quickly and effectively.

Bone Broth Diet Week 1 – An ideal meal plan

beef

Here’s what an ideal Week 1 Bone Broth Diet Meal Plan would look like.

 Ingredients that you can use

Item

Quantity

Ground turkey

2.5 lbs.

Grass-fed beef

3 lbs.

Wild salmon fillets

3

Chicken breasts

3-4

Carrots

10-15

Kale

1 bunch

Yellow onions

2

Zucchinis

3

Lemons

10-12

Asparagus

1 bunch

Jalapenos

2 small

Red bell peppers

2

Broccoli head

1

Green bell pepper

1

Green onions

1 bunch

Mushrooms

1 pack

Blueberries

2 pints

Basil

1 bunch

Cilantro

1 bunch

Ginger

1 small pc.

Virgin coconut oil

As required

Tomato paste

1 can

Sea salt

As required

Garlic

As required

Cumin

As required

Chili powder

As required

White pepper

As required

Meal plan example

Time

Meal

Breakfast

Chicken or turkey sausage
Handful blueberries

Snack

Bone broth

Lunch

Sauteed vegetables/Zucchini Pasta and Sausage /Arugula salad with Lemon and Coconut Oil or Turkey Chili in Turkey Bone Broth

Snack

Bone broth

Dinner

Basked Salmon with Roasted Asparagus and Mashed Broccoli/Chicken Stir Fry/

You’ll do bone broth fasting for 2 days and follow the meal plan for the remaining 5 days.

Bone Broth Diet Week 2 – An ideal meal plan

salmon

Here’s what an ideal Week 2 Bone Broth Diet Meal Plan would look like.

Ingredients that you can use

Item

Quantity

Ground turkey

3 lbs.

Grass-fed beef

2 lbs.

Wild salmon fillets

2

Lean beef

2 lbs.

Onions

4

Parsley

1 bunch

Red bell peppers

5

Yellow bell peppers

4

Spinach

1 can

Mushrooms

1 container

Baby carrots

12-15

Snap peas

1 container

Broccoli head

1

Garlic

As required

Cauliflower head

1

Apples

2

Oranges

2

Lemons

10-12

Pastured eggs

As required

Coconut oil

As required

Turmeric

As required

Sea salt

As required

Black pepper

As required

Olive oil

As required

Cinnamon

As required

Apple Cider Vinegar

As required

Cumin

As required

Meal plan example

Time

Meal

Breakfast

Apple Frittata and Sausage

Snack

Bone broth

Lunch

Green Vegetables and Meat Soup + Carrot, Spinach, and Snap Peas salad/Greek-Style Beef Burgers + Spinach, Mushroom, Carrot, and Snap Peas salad

Snack

Bone broth

Dinner

Baked Salmon with Roasted Broccoli in Turmeric Dressing/Wilted Spinach and Garlic + Beef Fajitas

You’ll do bone broth fasting for 2 days and follow the meal plan for the remaining 5 days.

Bone Broth Diet Week 3 – An ideal meal plan

Here’s what an ideal Week 3 Bone Broth Diet Meal Plan would look like.

Ingredients that you can use

cooked chicken

Item

Quantity

Chicken thighs or raw chicken breasts

3-4

Cooked skinless, boneless chicken breasts

4

Ground turkey

1 lbs.

Eggs

10-12

Mushrooms

2 containers

Red onions

2-3 small

Cherry tomatoes

1 cup

Spinach

2.5 cups

Red bell pepper

1

Carrot

1

Romaine lettuce

2 heads

Lemons

4

Garlic cloves

3

Leeks

4

Coconut oil

As required

Sea salt

As required

Garlic powder

As required

Vinegar

As required

Lemon juice

As required

Ground black pepper

As required

Cumin

As required

Cinnamon

As required

Coriander

As required

Meal plan example

Time

Meal

Breakfast

Scrambled egg + Handful blueberries

Snack

Bone broth

Lunch

Crunchy Chicken Salad with Olive Oil and Lemon Juice Dressing/Roasted Salmon with Green Salad

Snack

Bone broth

Dinner

Braised Chicken with Mushrooms and Leeks + Roasted Cauliflower

You’ll do bone broth fasting for 2 days and follow the meal plan for the remaining 5 days.

Bone Broth Diet Plan – Foods you should avoid

Make sure you stay away from these food items while you’re following the Bone Broth Diet Plan:

  • Legumes (peanuts included)

  • Grains (gluten-free grains included)

  • Coconut sugar

  • Stevia

  • Dairy

  • White potatoes

  • Soy

  • Alcohol

  • Processed foods

Also, make sure you consume your last and final meal at 7 P.M. In case you do not follow the dietary recommendations in the middle of your 21-day plan, remember that your plan will start from day 1 and cannot be continued. Therefore, stay away from pizzas and pastas at any cost.

Bone Broth Diet Plan – Other foods allowed

herbal tea

While we’ve already mentioned a lot of ingredients you can use in the “ingredients you can use” section of the Week 1, Week 2, and Week 3 meal plan, here’s another list of foods that you can include:

  • Herbal tea

  • Caffeinated tea

  • Coffee

  • Oregano and other herbal seasonings

  • Honey

  • Almond milk

  • Coconut milk

  • All fruits

Other bone broth diet FAQs

While we’ve covered the main questions and topics related to the Bone Broth Diet above, here are some frequently asked questions about the Bone Broth Diet Plan.

Will I have hunger pangs during the Bone Broth Diet?

Bone broth comprises almost 6 to 10 grams of protein per cup. This means that while fasting on bone broth, you’ll consume at least 18 to 32 grams of protein per cup to keep you filled. However, if it’s your first time, you may feel hungry during intermittent fasting, and your body may take a few days to cope with the sudden changes in your diet. However, make sure you don’t punish yourself by starving. If you feel really hungry, consume another cup of bone broth or take some herbal tea.

Do the bone broth fasting days have to be consecutive or can they be any 2 days?

You can fast on any 2 days. The bone broth fasting days don’t have to be consecutive.

Is the Bone Broth Diet suitable for individuals suffering from blood sugar level imbalance?

The Bone Broth Diet helps in improving sensitivity to insulin and balancing your blood sugar levels. It’s typically safe and helpful for patients with Type-II Diabetes. However, we recommend you consult your doctor before starting the diet plan. Check the best bone broth diet plan ideas and see if you can follow the diet with your existing diabetes-related issues. Since you’ll be consuming 18 to 32 grams of protein during the fasting period, your sugar levels won’t fluctuate a lot.

Is there anyone who shouldn’t try the Bone Broth Diet?

If you’re suffering from medical issues such as Hypothyroidism, Hyperthyroidism, Type-II Diabetes, etc., we recommend you consult your doctor before starting the diet. Even though the Bone Broth Diet is safe for almost all adults above 21 years, you should avoid fasting if you’re pregnant or breastfeeding.

Does it matter which bone broth I consume?

No, it does not. You can choose any bone broth and still receive the same benefits.

Who can benefit the maximum from the Bone Broth Diet?

Almost everyone can benefit from the Bone Broth Diet. However, you may find it really beneficial if you’re:

  • Dealing with skin issues such as eczema or acne

  • Struggling with joint and muscle pains

  • Recovering from tissue or bone injury

  • Suffering from digestive issues such as leaky gut syndrome, IBS, or IBD

  • Suffering from autoimmune conditions such as Hashimoto’s

  • Affected by frequent flu and colds

  • Down with low-energy

Final thoughts on the Bone Broth Diet

Now that you know almost everything about the Bone Broth Diet, do you think it could help you too? Well, it has helped thousands of people lose weight, look youthful, and become healthy. So, why don’t you try it too? We hope you liked the best Bone Broth Diet Plan ideas mentioned in the guide and found them useful. If you have any more questions about the Bone Broth Diet, please write to us, and we’ll get back to you as soon as possible.

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