7-day bone broth diet plan
Looking for ways to prevent muscle loss or maintain lean muscle mass?
Try the 7-day bone broth diet plan! This diet combines nutrient-dense bone broth, rich in protein and amino acids known for aiding muscle growth and recovery, with a balanced whole-food approach and targeted strength training exercises.
Embrace a holistic approach to nutrition and exercise to maintain muscle mass and achieve your fitness goals!
start your diet plan
Benefits of bone broth
Weight management
May aid weight loss with 10g of protein per serving, keeping you full longer.
Muscle growth
Bone broth is rich in amino acids like glycine and proline that help stimulate muscle growth.
Muscle recovery
Collagen in bone broth aids joint health and speeds muscle recovery.
Lean muscle mass
High protein in bone broth helps build and maintain lean muscle mass.
How does the 7-day bone broth diet work?
Initially, the 7-day bone broth diet is a short-term eating plan focused on consuming bone broth, a rich source of protein and amino acids, along with nutrient-dense foods to support overall health and assist in weight management[1]
However, when combined with strategic physical activity, this diet can also assist you in building or preserving lean muscle mass. If you're wondering how to follow the bone broth diet for lean muscle mass, it consists of two phases:
Fasting phase (days 1-2)
Consume bone broth as a main source of nutrition, along with small amounts of lean proteins and non-starchy vegetables for essential nutrients.
Engage in light exercises like cycling or walking to promote circulation and well-being.
Muscle building phase (days 3-7)
Incorporate a variety of solid foods, including lean proteins, complex carbs, and healthy fats, while continuing to drink bone broth.
Engage in resistance training exercises to maintain and stimulate muscle growth.
When it comes to food choices, it is important to note that consuming nutrient-dense and protein-rich foods is crucial for maintaining a feeling of satiety and minimizing muscle loss[2] during calorie restriction.
Foods to include
- Bone broth (homemade or store-bought)
- Lean protein (chicken, fish, eggs)
- Non-starchy veggies (leafy greens, broccoli, cauliflower)
- Healthy fats (avocado, olive oil, nuts)
Foods to avoid
- Processed and packaged foods
- Sugar and artificial sweeteners
- Grains and legumes
- Dairy products (except for ghee or clarified butter)
- Alcohol and sugary beverages
**Bone broth, a key component of this diet, is easily digestible and rich in minerals, collagen, and amino acids[3] that support gut health and overall well-being. By combining a balanced diet with physical activity, individuals may experience a noticeable improvement in their overall health and body composition.
Looking for a way to maintain healthy body?
Trumeta bone broth protein supports overall body composition and health. It also promotes joint and bone strength, helping you stay active without discomfort.
shop now
1-day bone broth diet meal plan sample
To give you a better understanding of what a typical day on the 7-day bone broth diet might look like, take a look at this simplified 1-day meal plan:
Remember, timing also plays a crucial role in the success of a 7-day bone broth diet plan. Aim to consume protein-rich meals and snacks every 3-4 hours to keep your body in an anabolic state[4].
This consistent protein intake helps stimulate muscle protein synthesis and prevents muscle breakdown. Additionally, consuming a portion of your daily protein intake after evening training can help support muscle recovery and growth[5] while you sleep.
Start your 7-day bone broth diet plan now!
Start your 7-day bone broth diet plan now!
Interested in trying the bone broth diet to support muscle growth or prevent muscle loss? Download our free eBook! Simply enter your email below, and we'll send it straight to your inbox. After you submit your email, you'll get access to:
- In-depth information about bone broth
- Full 7-day meal plan with protein-rich recipes
Start your bone broth diet journey today!
More about bone broth
Frequently asked questions
Sources
How many cups of bone broth a day?
Typically, consuming 2 to 4 cups of bone broth daily is recommended during the bone broth diet to maximize its health benefits and support hydration.
How long does it take to see results of bone broth diet?
Results can vary, but many people notice improvements in digestion and energy within a week, with more significant health and weight loss benefits appearing after a few weeks.
How to lose weight with bone broth?
Integrate bone broth into a low-calorie diet plan, using it to replace higher-calorie meals. Combine this approach with healthy eating practices and regular physical activity for best results.
[1] Rd, M. M. M. (2019, February 19). Bone broth diet review: Does it work for weight loss? Healthline. https://www.healthline.com/nutrition/bone-broth-diet
[2] BSc, K. G. (2023a, February 9). 10 Science-Backed reasons to Eat More Protein. Healthline. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
[3] Rd, K. M. (2023i, October 24). How to make bone broth, plus health benefits. Healthline. https://www.healthline.com/nutrition/bone-broth
[4] Deutz, N. E., & Wolfe, R. R. (2013). Is there a maximal anabolic response to protein intake with a meal? PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595342/
[5] Yetman, D. (2024, April 16). 14 tips to maximize muscle recovery. Healthline. https://www.healthline.com/health/muscle-recovery
[6] Cdn, V. R. M. R. (2022, February 7). Why fad diets don’t work, plus 7 tips for sustainable, healthy eating. Healthline. https://www.healthline.com/health/why-fad-diets-dont-work
[7] Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/