The 7-Day Bone Broth Diet is a short-term, low-calorie reset that puts homemade bone broth at the center of every day.
Bone broth is rich in collagen, gelatin, amino acids (glycine, proline, glutamine), and minerals (calcium, magnesium, phosphorus). It’s soothing for the digestive tract, supports joint health, reduces inflammation, and promotes a feeling of fullness — all while keeping calories very low.
Many people lose 4–10 pounds in 7 days (mostly water weight + some fat), experience less bloating, better digestion, clearer skin, and improved energy. This plan is ideal as a short cleanse or reset before transitioning to a balanced lifestyle.
How the 7-Day Bone Broth Diet Works
- Bone broth as the base — Drink 1–2 cups per day (or more when hungry) for collagen, amino acids, and minerals
- Very low calories → creates a calorie deficit
- High satiety — Protein & gelatin keep you full longer
- Gut healing — Collagen & glutamine support the gut lining
- Low inflammation — No processed foods/sugar → reduces systemic inflammation
- Detox support — Hydration + nutrients aid liver & kidney function
Realistic results
- 4–10 lbs lost in 7 days (mostly water + some fat)
- Less bloating & puffiness
- Calmer digestion
- Improved energy & mental clarity
- Motivation boost to continue healthy habits
Bone Broth Recipe (Make a Big Batch!)
Ingredients (large pot – 10–12 servings)
- 3–4 lbs bones (chicken carcasses, beef marrow bones, turkey necks, or mixed)
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 2 onions, roughly chopped
- 4–6 garlic cloves, smashed
- 2 tbsp apple cider vinegar (helps extract minerals)
- 1 tsp sea salt
- Black pepper, bay leaves, fresh herbs (parsley, thyme) — optional
- Water (enough to cover bones by 2–3 inches)
Instructions
- Roast bones at 400°F (200°C) for 30 min (optional — deeper flavor).
- Place bones, vegetables, vinegar, salt, and herbs in a large pot or slow cooker.
- Cover with water, bring to boil, then simmer very low:
- Stovetop: 12–24 hours
- Slow cooker: 24–48 hours
- Strain, cool, refrigerate (up to 5 days) or freeze (up to 3 months).
- Drink warm — sip plain or use as soup base.
Calories per cup: ≈40–70 kcal (depending on bones & fat content)
Here’s a comprehensive 7-day meal plan to guide you through the program. Each day includes three meals (breakfast, lunch, and dinner) along with two optional snacks. The meals are designed to be nourishing, satisfying, and easy to prepare.
7-Day Bone Broth Diet Meal Plan
Each day includes bone broth as a base + limited whole foods. Eat small, frequent meals. Drink broth whenever hungry.
Day 1 – Cleanse & Reset
- Morning: Warm bone broth (1–2 cups)
- Breakfast: 1 small apple + 1 cup bone broth
- Snack: 1 cup bone broth
- Lunch: 1 cup bone broth + ½ cup steamed zucchini & carrots
- Snack: 1 cup bone broth
- Dinner: 1 cup bone broth + ½ small baked sweet potato (plain) Total: ≈800–900 kcal Why it works: Pure broth day starts detox, flushes sodium, and rests digestion.
Day 2 – Vegetable Focus
- Morning: 1 cup bone broth
- Breakfast: 1 cup bone broth + ½ cup steamed green beans
- Snack: 1 cup bone broth
- Lunch: 1 cup bone broth + large mixed greens salad (lettuce, cucumber)
- Snack: 1 cup bone broth
- Dinner: 1 cup bone broth + steamed broccoli & cauliflower Total: ≈800–900 kcal Why it works: High-fiber veggies add volume & nutrients without taxing digestion.
Day 3 – Fruit & Veggie Day
- Morning: 1 cup bone broth
- Breakfast: 1 small apple + 1 cup bone broth
- Snack: ½ cup berries + 1 cup bone broth
- Lunch: 1 cup bone broth + steamed zucchini & carrots
- Snack: 1 small pear + 1 cup bone broth
- Dinner: 1 cup bone broth + ½ small baked sweet potato Total: ≈900–1,000 kcal Why it works: Low-sugar fruits replenish energy & antioxidants.
Day 4 – Banana & Broth Day
- Morning: 1 cup bone broth
- Breakfast: 1 banana + 1 cup bone broth
- Snack: 1 banana + 1 cup bone broth
- Lunch: 1 cup bone broth + 1 banana
- Snack: 1 banana + 1 cup bone broth
- Dinner: 1 cup bone broth + 1 banana Total: ≈900–1,000 kcal Why it works: Bananas restore potassium & glycogen after low-carb days.
Day 5 – Protein & Tomato Day
- Morning: 1 cup bone broth
- Breakfast: 1 hard-boiled egg white + 1 cup bone broth
- Snack: 1 cup bone broth
- Lunch: 100 g grilled chicken breast + 3 fresh tomatoes + 1 cup bone broth
- Snack: 1 cup bone broth
- Dinner: 100 g baked white fish + 3 tomatoes + 1 cup bone broth Total: ≈900–1,000 kcal Why it works: Lean protein preserves muscle; tomatoes add flavor & lycopene.
Day 6 – Protein & Vegetable Day
- Morning: 1 cup bone broth
- Breakfast: 1 cup bone broth + steamed green beans
- Snack: 1 cup bone broth
- Lunch: 100 g grilled turkey + unlimited steamed broccoli + 1 cup bone broth
- Snack: 1 cup bone broth
- Dinner: 100 g baked chicken + steamed zucchini + 1 cup bone broth Total: ≈900–1,000 kcal Why it works: Protein + fiber combo maximizes satiety & gut health.
Day 7 – Transition Day
- Morning: 1 cup bone broth
- Breakfast: ½ cup cooked white rice + 1 cup bone broth
- Snack: 1 small apple + 1 cup bone broth
- Lunch: 100 g grilled chicken + steamed green beans + ½ cup white rice + 1 cup bone broth
- Snack: 1 small pear + 1 cup bone broth
- Dinner: 100 g baked white fish + steamed spinach + ½ cup white rice + 1 cup bone broth Total: ≈1,000–1,100 kcal Why it works: Gently reintroduces carbs & protein — eases you out of the reset.
Tips for Success on the 7-Day Bone Broth Diet
- Make broth in bulk — Freeze in portions for convenience
- Drink water — 3–4 liters/day (add lemon for flavor)
- Add light movement — 30 min walking daily (boosts calorie burn)
- After Day 7:
- Gradually reintroduce healthy foods (lean protein, veggies, fruits, whole grains, healthy fats)
- Avoid bingeing — ease back slowly
- Follow a balanced, sustainable plan (high protein, veggies, moderate carbs/fats, calorie deficit)
- Sleep & stress — 7–9 hrs sleep, manage stress (cortisol affects belly fat)
Common Side Effects & How to Handle
- Fatigue/headache (Days 2–5) → Increase water + add a pinch of salt
- Constipation → Drink more water, add gentle walks
- Hunger → Eat extra broth (very low-calorie)
- Stop if dizzy, weak, or unwell — eat balanced meals
Important Safety Notes
- This is a very low-calorie, restrictive plan (≈800–1,200 kcal/day).
- Do NOT follow longer than 7 days — it lacks sufficient protein, healthy fats, and long-term nutrients.
- Not suitable for pregnant/breastfeeding women, diabetics (without doctor approval), athletes, people with eating disorders, or anyone with medical conditions.
- Consult your doctor before starting — especially if you take medications or have health issues.
- After Day 7, transition slowly to a balanced diet — do not binge.
Final Thoughts
The 7-Day Bone Broth Diet is a comforting, nutrient-rich reset that floods your body with collagen, amino acids, and minerals while keeping calories very low. It’s perfect for reducing bloating, supporting gut healing, and jumpstarting fat loss.
