7-Day Bone Broth Diet Plan for Improved Health and Vitality

Jumpstart Your Health Journey With a 7-Day Bone Broth Diet

Bone broth has become wildly popular as a health food in recent years. Simmering bones in water for hours extracts nutrients like collagen, gelatin, minerals, and amino acids. This nourishing liquid is the basis of the bone broth diet.

A 7-day bone broth diet plan can help you reboot your health, improve digestion, reduce inflammation, and lose weight. Read on to learn the benefits, sample meal plan, shopping list, and recipes for success.

Benefits of Following a Short-Term Bone Broth Diet

Why try a 7-day bone broth diet? Potential benefits include:

• Detoxification - Bone broth cleanses the gut and liver.
• Improved digestion - Gelatin in broth soothes the gut lining.
• Reduced inflammation - Glycine in broth decreases inflammatory cytokines.
• Joint support - Collagen from bone broth builds cushioning cartilage.
• Weight loss - Protein-rich bone broth satisfies hunger.
• Radiant skin - Collagen improves skin's moisture and elasticity.

This liquid gold elixir provides an influx of vitamins and minerals. Following a short bone broth diet gives your body a chance to rest and reset.

Foods to Eat on a 7-Day Bone Broth Diet

During a 7-day bone broth cleanse, the majority of your nutrients will come from savory, mineral-packed broth. You'll supplement with non-starchy vegetables, high fiber fruits, healthy fats, herbs, and spices.

Foods you can eat include:

• Bone broth - Beef, chicken, turkey, fish, or vegetable broth.
• Non-starchy vegetables - Leafy greens, broccoli, carrots, asparagus, etc.
• Low glycemic fruits - Berries, grapefruit, avocado, olives.
• Healthy fats - Olive oil, coconut oil, avocado oil, ghee.
• Herbs and spices - Garlic, basil, cinnamon, cumin, oregano.

Foods to Avoid on a Bone Broth Diet

Certain foods should be avoided to get the full detoxifying benefits of a 7-day bone broth diet. Restrict:

• Grains, rice, pasta, breads
• Legumes and beans
• Processed foods and baked goods
• Sweetened beverages
• Coffee, tea, alcohol
• Dairy products
• Refined oils
• Sugary fruits and juices

By eliminating inflammatory foods and consuming gut-soothing bone broth, you give your body a chance to heal and restore itself in just one week.

Sample 7-Day Meal Plan

This sample meal plan provides an outline for each day of a 7-day bone broth diet. Adjust serving sizes and ingredients to suit your preferences and caloric needs.

Day 1

• Breakfast: 1 cup bone broth with sauted greens, mushrooms, and onions.
• Lunch: Mixed greens salad with avocado, red onion, chicken, and olive oil lemon dressing.
• Dinner: Braised chicken thighs with broccoli in bone broth.

Day 2

• Breakfast: Bone broth with 2 poached eggs and sauted spinach.
• Lunch: Leftover braised chicken thighs with steamed carrots.
• Dinner: Bone broth soup with zucchini noodles, tomatoes, and basil.

Day 3

• Breakfast: Bone broth smoothie with berries, avocado, and collagen powder.
• Lunch: Tuna salad stuffed in tomatoes or cucumber boats.
• Dinner: Shredded turkey and vegetable bone broth soup.

Day 4

• Breakfast: Leftover turkey and veggie bone broth soup.
• Lunch: Baked salmon over sauted greens with avocado.
• Dinner: Roasted chicken with steamed broccoli and ranch dip.

Day 5

• Breakfast: Bone broth with kale, mushrooms, and soft boiled egg.
• Lunch: Arugula salad with chicken, beets, walnuts, and goat cheese.
• Dinner: Cajun shrimp and okra bone broth soup.

Day 6

• Breakfast: Leftover shrimp and okra bone broth soup.
• Lunch: Chicken breast drizzled with olive oil and vinegar with steamed asparagus.
• Dinner: Beef and veggie kabobs with zucchini noodles.

Day 7

• Breakfast: Scrambled eggs with sauted peppers and onions.
• Lunch: Enhanced bone broth with coconut oil and collagen powder.
• Dinner: Seared ahi tuna over greens with avocado and veggies.

Shopping List for 7 Days of Bone Broth Diet Meals

Stock up on these ingredients to prepare a week of delicious bone broth diet meals:

• Chicken, beef, turkey, fish (salmon, tuna, shrimp)
• Fresh or frozen greens (kale, spinach, arugula, lettuce)
• Mixed vegetables (broccoli, carrots, peppers, mushrooms, etc.)
• Avocados, berries, tomatoes, herbs
• Eggs, olive oil, coconut oil, ghee
• Nuts and seeds (walnuts, pine nuts, goat cheese)
• Seasonings (garlic, cumin, oregano, Cajun seasoning)
• Bone broth (chicken, beef, turkey, vegetable)
• Collagen powder (optional)

Essential Tips for Bone Broth Diet Success

Follow these tips to get the most out of a 7-day bone broth cleanse:

• Drink bone broth liberally - Make it the cornerstone of your meals.
• Choose high quality bones - Pasture-raised, organic bones have superior nutrition.
• Simmer broth for 12-24 hours - Long cooking time maximizes collagen extraction.
• Add apple cider vinegar - Helps leach minerals from the bones into the broth.
• Use spices generously - They boost flavor and health benefits.
• Reduce portion sizes - Prevent overeating by serving broth in small bowls or mugs.
• Support detox - Drink herbal tea and plenty of water.

Focus on nourishing your body with mineral-rich bone broth and vegetables. This clean, whole foods diet gives your digestive system a break while providing balanced nutrition.

Sample Bone Broth Recipes

Bone broth shines as the centerpiece of nourishing meals and snacks. Get creative with these sample broth recipes.

Vegetable Detox Broth

This light bone broth omits meat for a veggie detox.

• 1 gallon water
• 1 onion, chopped
• 3 carrots, chopped
• 3 celery stalks, chopped
• Handful fresh herbs
• 1 tablespoon apple cider vinegar
• 1 packet vegetable bouillon
• Sea salt and pepper to taste

1. Combine all ingredients in a stock pot. Bring to a boil.
2. Reduce to simmer for 12-24 hours, skimming foam and fat.
3. Strain and serve broth warm.

Beef Bone Broth

This protein-rich broth boosts collagen.

• 3 pounds beef marrow and knuckle bones
• 3 carrots, chopped
• 3 celery stalks, chopped
• 1 onion, chopped
• 1 tablespoon apple cider vinegar
• 1 gallon water
• Bay leaves, parsley
• Sea salt

1. Roast bones at 350F for 30 mins.
2. Place bones and veggies in a stock pot. Add water to cover.
3. Bring to a boil then reduce to simmer for 24 hours. Skim fat and foam.
4. Strain, cool, and skim hardened fat. Drink broth warm.

Turmeric Golden Milk Bone Broth

This twist adds anti-inflammatory turmeric and coconut milk.

• 4 cups chicken bone broth
• 1 cup light coconut milk
• 1 tablespoon turmeric powder
• 1 teaspoon ginger powder
• Pinch of black pepper
• Dash of cinnamon
• Stevia to taste (optional)

1. Heat bone broth, coconut milk, and spices in a saucepan until simmering.
2. Reduce heat and simmer 5 minutes.
3. Sweeten if desired. Drink immediately.

Reap the Benefits of Bone Broth Beyond 7 Days

After completing the 7-day bone broth diet, you can continue reaping benefits by incorporating broth into your regular diet. Have a cup as a snack or use it as a base for soups and sauces.

This traditional food is simple yet powerful. Sip bone broth daily to hydrate joints, soothe digestion, and flood your body with minerals for vibrant health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.