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The Bone Broth Diet - 21 Day Plan

With its invaluable health benefits and body healing powers, bone broth is a superfood craze that’s here to stay — and this 21-day bone broth diet plan can help you get the most out of it. Following a bone broth diet can lead to increased energy, brighter skin, sustainable weight loss, and improved digestion.

Here’s the rundown on why bone broth is so good for you, and how to follow a bone broth diet that will improve your health in more ways than one.

Benefits of Bone Broth

Bone broth is the only true dietary source of type II collagen, which gives it a unique nutrient profile unlike that of any other food.

Bones and connective tissue are packed with the beneficial proteins collagen and gelatin, which are known for enhancing the appearance of skin. But a lesser known fact about collagen is that it also works on the digestive system by repairing the gut lining. This can help improve chronic digestive issues and autoimmune conditions that stem from leaky gut syndrome

Collagen is also rich in the anti-inflammatory amino acids glucosamine, proline and glycine, which help ease joint pain, repair cartilage, and maintain lean muscle mass. If you’ve ever seen a thick layer of gel formed on top of refrigerated bone broth, that’s the collagen that has been released from the bones. (It’s also a sign of a highly nutritious broth!)

Bones are also storehouses for certain essential vitamins and minerals that we don’t get nearly enough of in our diets today — such as calcium and magnesium — which promote restful sleep and help reduce stress. (We could all use a little more of that, huh?)

Simmering bones and connective tissue into a broth for 10 to 16 hours enhances the digestibility of these powerful nutrients, and makes them incredibly easy for our body to digest, absorb, and assimilate. The easy digestibility of bone broth is why it’s one of the top recommended foods for those with weakened or compromised digestive systems, and others who may have trouble properly absorbing a nutritional supplement.


Top Benefits of The Bone Broth Diet

What Is the Bone Broth Diet?

The bone broth diet (popularized by Dr. Kellyann Petrucci) is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth. It’s basically the Paleo diet meets intermittent fasting, combined with an increased daily intake of bone broth. 

Many people report that following a Paleo diet made a positive impact on autoimmune conditions, reduces inflammation, and supports gut health and weight loss. This is because the Paleo diet cuts out the foods that are most problematic — such as grains, refined sugar, and legumes — and replaces them with high-quality animal proteins and vegetables, as well as small amounts of fruits and healthy fats from nuts and seeds. The bone broth diet takes Paleo to the next level by adding in two days of intermittent fasting. 

Intermittent fasting is a cornerstone of many popular diets today, such as the keto diet, the 5:2 diet, and the crescendo fasting method. Intermittent fasting has been shown to help burn fat more efficiently, speed up metabolism, increase lean muscle mass, improve energy levels, reduce inflammation, and sharpen mental focus. When you combine bone broth with fasting, you get even more complementary nutrients that support your body’s natural healing, repair, and regeneration processes.

It’s important to make sure that whichever bone broth you use for the bone broth diet is sourced from bones of grass-fed cattle or organic chicken bones. The bone broth also should primarily use the neck, feet, and femur bones and tissues. These parts are the richest in collagen, while grass-fed or pasture-raised animals are richer in anti-inflammatory nutrients. In other words: the healthier the animal, the more nutritious the broth.

Sample Schedule

 Meals Eating Day (5 days per week for 15 days in total) Bone Broth Fasting Day (2 days per week for 6 days in total)
Breakfast Feisty Kale Breakfast Frittata 1 cup bone broth
Snack 1 cup bone broth 1 cup bone broth
Lunch Shrimp, Avocado, Mango and Fennel Salad 1 cup bone broth
Snack 1 cup bone broth 1 cup bone broth
Dinner Grilled Pineapple Chicken 1 cup bone broth
Snack 1 cup bone broth 1 cup bone broth


Note: On fasting days, drink unlimited liquids throughout the day, such as water and herbal tea.

The bone broth diet isn’t meant to be complicated or hard to stick to. The basic idea is that you:

✓ Eat Paleo for 21 days.

✓ Drink one to three cups of bone broth on your eating days.

✓ Only drink bone broth two days per week (between three to six cups), as well as plenty of fluids.

✓ Substitute snacks for bone broth on eating days.

✓ Don't eat any sweets or desserts (even Paleo-friendly ones).

Where Can I Find Bone Broth?

You can make your own bone broth at home from grass-fed bones and connective tissue, which health food stores are starting to sell in the deli section. If you’re short on time, you can also order from us.

As the only 100% grass-fed, non-perishable, and fresh-never-frozen bone broth out there, we’ve taken care of sourcing the highest quality bones and creating a tasty broth for you so you don’t have to spend all of your time in the kitchen. And with over 1400+ reviews online, our customers have told us that our bone broth is absolutely delicious, which means the bone broth diet may be even easier and more enjoyable than you think.

Click here to purchase Kettle and Fire Bone Broth, and check out our FAQ.

Bone Broth Diet FAQ’s

Will I Be Hungry During the Bone Broth Diet?

Bone broth contains approximately six to 10 grams of protein per cup, which means fasting on the bone broth diet will still provide you with 18 to 32 grams of protein to fill you up. If this is your first time practicing intermittent fasting, there may be a small adjustment period as your body gets used to taking in fewer calories, but you shouldn’t feel starved. When you do get hungry, have another cup of bone broth, herbal tea, and/or water.

Do the Fasting Days Have to Be Consecutive or Can They Be Apart?

You can pick any days you want for your bone broth fasting days. Just be sure to separate your two mini-fasting days with at least one or two non-fasting days.  

Is the Bone Broth Diet Safe for People Who Have Blood Sugar Problems?

Intermittent fasting, the Paleo diet and bone broth are all recommended for improving insulin sensitivity, which means it’s generally safe for people who have blood sugar imbalances like type 2 diabetes. (However, it’s always important to check with your doctor before starting a new eating plan.)

Since you’ll also be taking in anywhere from 18 to 32 grams of protein from bone broth on fasting days, you’re less likely to have intense blood sugar fluctuations or struggle with low energy.

Is There a Difference Between Bone Broth and Regular Broth or Stock?

Yes, there is a difference. And it’s important to note this for the bone broth diet, otherwise you won’t experience all of the amazing health benefits!

On the simplest level, regular broth isn’t simmered with bones for an extended period of time, so it won’t contain the collagen and gelatin that gives bone broth such incredible health benefits. To clear up the confusion, we’ve created an entire post on the blog that explains all of the differences between bone broth and regular broth or stock.

Most importantly, you must use true bone broth sourced from grass-fed or pasture-raised animals on the bone broth diet.

Who Can Benefit From the Bone Broth Diet?

Nearly everyone can benefit from the bone broth diet. You may find the bone broth diet especially helpful if you:

Is There Anyone Who Shouldn’t Follow the Bone Broth Diet?

As with any dietary change, it’s important to check with your doctor or licensed healthcare practitioner before jumping into the bone broth diet.

While the bone broth diet is generally safe for most adults over 21, fasting should be avoided if you’re pregnant or nursing. In this case, you can still consume bone broth (and even feed it to your children and pets), but it should be consumed as part of a diet that’s rich in plenty of whole, unprocessed foods.

Does it Matter if I Use Chicken or Beef Bone Broth on the Bone Broth Diet? Can I Use Both?

No, you can use either one and still get the same benefits!

Where Can I Find Healthy Paleo and Bone Broth Diet Recipes?

Our friends over at PaleoHacks, Chris Kesser, and Paleo Mom are masters at creating delicious Paleo recipes. We’re sure you’ll love them, too.

Where Can I Find Bone Broth Diet Reviews?

Our team at Kettle & Fire participated in a bone broth detox following Dr. Kelly Anne’s bone broth diet plan. You can read about the 9 unexpected things that happened during our experience in this bone broth detox post.

Are There Any Recommended Bone Broth Diet Books or Resources?

You can head over to Amazon for additional books and resources on the bone broth diet. We are also in the process of creating our own bone broth diet book that we will link to in this article. Sign up for our email list to be notified when we release it!

Where Can I Learn More About Intermittent Fasting?

Here’s our complete beginner's guide to intermittent fasting. 

Please note that men are less susceptible to hormonal imbalances that can result within the reproductive system due to fasting.

Special Offer

At Kettle & Fire, we want to make it easy for fans of Dr. Kellyann Petrucci, Author of “The Bone Broth Diet” to follow the bone broth diet. That's why we're offering a special discount on our line of organic bone broths!

Just use the code BONEBROTHDIET when checking out to save 10% on your Kettle & Fire order. When you order from us, you won't have to spend hours and hours sourcing quality ingredients and making the broth yourself!

Plus, as thousands of our customers have told us, our bone broth is absolutely delicious. Check out our 700+ positive reviews and buy some bone broth here.

If you have other questions, check out our FAQ or read more about our bone broth.