A practical guide to what the plan includes, what the evidence can tell us and how to build a more flexible whole-food approach.

The phrase “Bone Broth Diet” can describe several different things. It may refer to the commercial plan popularised by Dr Kellyann Petrucci, to modified plans shared online, or simply to a whole-food eating pattern that includes bone broth regularly. Those approaches are not nutritionally identical.

The original-style plan combines Paleo-inspired meals with scheduled broth-focused fasting days. Many newer versions keep the vegetables, protein, meal preparation and bone broth but remove the fasting or loosen the food exclusions. That distinction matters because most of the useful habits do not require a restrictive diet.

This guide explains the concept without presenting it as a treatment or a guaranteed weight-loss method. It also shows how to borrow the practical parts—planned meals, vegetables, quality protein and versatile bone broth—while maintaining dietary variety and enough food for your needs.

 

What Is the Bone Broth Diet?

The plan became popular as a short-term, structured way of eating that paired regular bone broth with meals based on meat, fish, eggs, non-starchy vegetables and selected fats. Traditional versions commonly limited grains, legumes, dairy, refined sugar and many processed foods. Some also prescribed two non-consecutive broth-focused low-energy days each week.

There is no single standard version used across research, and the complete diet has not been established as superior to other balanced dietary patterns. When people report changes in appetite, body weight or energy, those changes may reflect altered total energy intake, more protein and vegetables, fewer discretionary foods, greater meal structure—or several of these at once.

 

 

Why Bone Broth?

Bone broth is a traditional food made by simmering bones and connective tissues in water, usually with vegetables, herbs or spices. Broth & Co Bone Broth Powder is freeze-dried after cooking and provides approximately 5 g of naturally occurring protein per prepared serve, including collagen-derived amino acids such as glycine, proline and hydroxyproline.

Its practical strengths are flavour, convenience and versatility. It can be prepared as a warm savoury drink or used in soups, stews, grains, legumes, sauces, braises and tray bakes. That can make balanced cooking easier, especially when time or appetite is limited.

For the wider nutrition context, read Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing.

Is Bone Broth a Complete Protein?

Bone broth is a whole-food protein source with a distinctive collagen-rich amino-acid profile. Independent analysis of Broth & Co Bone Broth Powder identifies a broad range of amino acids, including glycine, proline, hydroxyproline and essential amino acids.

Collagen-rich protein is not nutritionally interchangeable with eggs, fish, meat, dairy, soy or well-planned combinations of plant proteins. Meals should still include complete protein foods, particularly when supporting growth, pregnancy, training, recovery or healthy ageing. The useful question is not whether one food must do every job, but how different foods complement one another across the day.

The distinction is explained in Functional Proteins Explained: Why Whey, Collagen & Bone Broth All Have Different Roles.

What Might Make the Plan Feel Effective?

Meal Structure

Planning meals reduces last-minute decisions and makes vegetables and protein easier to include. Structure can be helpful, but it should support flexibility rather than turn one unplanned meal into failure.

Protein and Meal Satisfaction

Protein contributes to muscle maintenance and can increase meal satisfaction. The effect depends on the whole meal, the person and total intake. Bone broth contributes some protein, while the main complete protein portion may come from fish, eggs, poultry, meat, tofu, tempeh, dairy or legumes.

More Vegetables and Whole Foods

Replacing some refined snacks and takeaway meals with vegetables, legumes, fruit, nuts, seeds and home-cooked food can improve fibre and micronutrient intake. These changes matter whether or not the eating pattern has a special name.

Lower Energy Intake

Weight loss occurs when energy intake remains below energy expenditure over time. A structured plan may create that difference, especially if it removes many energy-dense foods or includes fasting. This does not make fasting metabolically magical. Large reviews generally find intermittent fasting produces broadly similar weight-loss outcomes to continuous energy restriction.

For a broader comparison, see Popular Diets Explained: Mediterranean, Paleo, Keto, Gluten-Free, AIP & Intermittent Fasting.

The Main Nutritional Trade-Offs

Strict versions may exclude nutritious foods that many people tolerate well, including legumes, whole grains and dairy. Removing several food groups can reduce fibre, calcium, iodine, folate, thiamine or other nutrients unless the diet is carefully designed.

·       Low-energy fasting days may cause hunger, fatigue, headache, dizziness or poor training quality.

·       Restrictive rules can make family meals, cultural foods and social eating harder.

·       A low-fibre version may work against microbiome diversity and bowel regularity.

·       Relying heavily on broth can crowd out foods that provide more energy and micronutrients.

·       Short-term weight change does not automatically show that a plan is sustainable or nutritionally complete.

 

A Flexible Bone Broth Framework

You do not need to follow the original exclusions to use the central idea. A flexible meal can be built from four components:

 

This framework aligns more closely with the Australian Dietary Guidelines than a rigid Paleo-style exclusion plan. Portion sizes should reflect age, appetite, body size, activity, health and goals.

A Balanced Sample Day

Breakfast

·       Vegetable omelette with wholegrain toast or roasted potato

·       Fruit or berries

·       Water, tea or coffee

Lunch

·       Chicken, chickpea and mixed-leaf salad

·       Wholegrain crackers or quinoa

·       Olive oil and lemon dressing

Afternoon

·       A cup of prepared bone broth if desired

·       Yoghurt, fruit or nuts if additional food is needed

Dinner

·       Baked salmon, tofu or another complete protein

·       Roasted vegetables and steamed greens

·       Brown rice, barley or potato according to appetite and activity

This is an example, not a prescription. A person who trains, is pregnant, is growing, has a small appetite or works physically may require very different amounts and meal timing.

For a complete weekly structure, use 7-Day Bone Broth Meal Plan: Gut Health, Energy & Easy Daily Nutrition.

Eight Complete Bone Broth Diet Recipes

Morning Turmeric Bone Broth Latte

Serves 1

Ingredients

·       1 cup (250 ml) prepared Broth & Co Bone Broth

·       1/2 cup (125 ml) unsweetened almond milk or dairy milk

·       1/4 teaspoon ground turmeric

·       1/2 teaspoon finely grated fresh ginger

·       Pinch of black pepper

·       1/4 teaspoon cinnamon, optional

Method

1. Place all ingredients in a small saucepan over medium-low heat.

2. Warm for 4–5 minutes without boiling, whisking occasionally.

3. Blend with a milk frother or carefully transfer to a blender and process until foamy.

4. Pour into a mug and serve warm.

Mediterranean Chicken Bone Broth Soup

Serves 4

Ingredients

·       1 tablespoon extra-virgin olive oil

·       1 small brown onion, diced

·       1 carrot, diced

·       1 celery stalk, diced

·       1 medium zucchini, diced

·       2 garlic cloves, finely chopped

·       4 cups (1 litre) prepared Broth & Co Bone Broth

·       300 g cooked chicken, shredded

·       1 x 400 g can cannellini beans, drained and rinsed

·       1 cup baby spinach

·       2 tablespoons chopped parsley

·       Juice of 1/2 lemon

·       Black pepper

Method

1. Heat the oil in a large saucepan over medium heat. Cook onion, carrot and celery for 5 minutes.

2. Add zucchini and garlic and cook for 2 minutes.

3. Pour in bone broth and simmer for 12 minutes.

4. Add chicken, beans and spinach and cook for 3 minutes.

5. Stir through parsley and lemon juice, season with pepper and serve.

Beef & Vegetable Bone Broth Bowl

Serves 4

Ingredients

·       4 cups (1 litre) prepared Broth & Co Bone Broth

·       400 g lean beef strips

·       200 g mushrooms, sliced

·       1 carrot, cut into matchsticks

·       2 baby bok choy, quartered

·       1 tablespoon reduced-salt tamari

·       1 teaspoon grated ginger

·       1 teaspoon sesame oil

·       2 spring onions, sliced

·       Fresh coriander and lime wedges

Method

1. Bring the bone broth, tamari and ginger to a gentle simmer in a large saucepan.

2. Add mushrooms and carrot and cook for 4 minutes.

3. Add beef and bok choy and simmer for 2–3 minutes, until the beef is cooked to your liking.

4. Remove from heat and stir in sesame oil.

5. Divide among bowls and finish with spring onion, coriander and lime.

Bone Broth Egg Drop Soup

Serves 2

Ingredients

·       2 cups (500 ml) prepared Broth & Co Bone Broth

·       2 large eggs

·       1 teaspoon grated ginger

·       1 teaspoon reduced-salt tamari

·       1 teaspoon cornflour mixed with 1 tablespoon cold water, optional

·       1 spring onion, sliced

·       1 teaspoon sesame seeds

Method

1. Bring the bone broth, ginger and tamari to a gentle simmer.

2. Whisk in the cornflour mixture if using and simmer for 1 minute.

3. Beat the eggs in a small bowl. Slowly pour them into the simmering broth while stirring in one direction.

4. Cook for 30 seconds, remove from heat and divide between two bowls.

5. Top with spring onion and sesame seeds.

Roasted Pumpkin Bone Broth Soup

Serves 4

Ingredients

·       750 g pumpkin, peeled and cubed

·       1 brown onion, cut into wedges

·       2 garlic cloves

·       1 tablespoon extra-virgin olive oil

·       1 teaspoon ground cumin

·       4 cups (1 litre) prepared Broth & Co Bone Broth

·       1/2 cup Greek yoghurt, to serve

·       2 tablespoons pumpkin seeds

·       Black pepper

Method

1. Heat oven to 200°C (180°C fan-forced).

2. Place pumpkin, onion and garlic on a lined tray. Toss with oil and cumin. Roast for 30 minutes.

3. Transfer the roasted vegetables to a saucepan and add the bone broth. Simmer for 10 minutes.

4. Blend until smooth, adding a little water if needed.

5. Serve with yoghurt, pumpkin seeds and pepper.

Bone Broth Chicken & Vegetable Tray Bake

Serves 4

Ingredients

·       4 skinless chicken thighs, about 600 g

·       2 carrots, thickly sliced

·       1 zucchini, thickly sliced

·       1 red onion, cut into wedges

·       400 g baby potatoes, halved

·       1 tablespoon extra-virgin olive oil

·       1 cup (250 ml) prepared Broth & Co Bone Broth

·       2 rosemary sprigs

·       1 lemon, cut into wedges

·       Black pepper

Method

1. Heat oven to 200°C (180°C fan-forced).

2. Arrange chicken, carrots, zucchini, onion and potatoes in a large roasting dish.

3. Drizzle with oil, add rosemary and pepper, then pour broth around the ingredients.

4. Bake for 40–45 minutes, turning the vegetables once, until chicken is cooked through and potatoes are tender.

5. Serve with lemon wedges and spoon over the pan juices.

Salmon with Bone Broth Greens

Serves 2

Ingredients

·       2 salmon fillets, about 150 g each

·       1 teaspoon extra-virgin olive oil

·       1 cup (250 ml) prepared Broth & Co Bone Broth

·       2 cups broccoli florets

·       2 cups baby spinach

·       1 garlic clove, finely chopped

·       1 teaspoon lemon zest

·       1 tablespoon lemon juice

·       Black pepper

Method

1. Heat oven to 200°C (180°C fan-forced). Place salmon on a lined tray, brush with oil and season with pepper.

2. Bake for 10–12 minutes, or until cooked to your liking.

3. Meanwhile, bring the bone broth and garlic to a simmer in a wide pan. Add broccoli, cover and cook for 4 minutes.

4. Add spinach and cook for 1 minute, until wilted. Stir through lemon zest and juice.

5. Divide greens between plates, top with salmon and spoon over a little broth.

Mushroom, Spinach & Ginger Recovery Soup

Serves 2

Ingredients

·       2 cups (500 ml) prepared Broth & Co Bone Broth

·       200 g firm tofu, cubed, or 200 g cooked chicken

·       1 cup mushrooms, sliced

·       2 cups baby spinach

·       1 teaspoon grated ginger

·       1/4 teaspoon ground turmeric

·       1 teaspoon reduced-salt tamari

·       1 tablespoon chopped parsley or coriander

·       Black pepper

Method

1. Bring the bone broth, ginger, turmeric and tamari to a gentle simmer.

2. Add mushrooms and cook for 6 minutes.

3. Add tofu or chicken and simmer for 3 minutes, until heated through.

4. Stir in spinach and cook until just wilted.

5. Finish with herbs and pepper and serve.

Browse more ideas in the collection of nourishing recipes.

What About the Broth & Co Clinical Study?

The Broth & Co study investigated daily bone broth powder use for eight weeks in Australian adults reporting lower gastrointestinal disturbances. It measured participant-reported digestive outcomes and a lactulose–mannitol measure used in intestinal-permeability research.

The study did not test the Bone Broth Diet, fasting, weight loss or metabolic outcomes. It supports discussion of the studied product and digestive measures only—not claims that the complete diet has been clinically proven.

Read the design and results in Bone Broth Clinical Study: Digestive Wellbeing & Intestinal Permeability Research | Broth & Co.

Frequently Asked Questions

What is the Bone Broth Diet?

It is a commercial-style eating framework combining bone broth with Paleo-inspired whole-food meals and, in some versions, broth-focused fasting days.

Do I need to fast to include bone broth?

No. Bone broth can be used within ordinary balanced meals. Fasting is not required and is unsuitable for many people.

Will the Bone Broth Diet cause weight loss?

It may reduce energy intake, but outcomes vary. No specific diet guarantees weight loss, and restrictive versions have not been shown to outperform sustainable balanced approaches over the long term.

How often can I drink bone broth?

There is no universal requirement. Use it according to preference, sodium needs and the rest of your diet.

Can bone broth contribute to protein intake?

Yes. Broth & Co Bone Broth Powder provides approximately 5 g of naturally occurring protein per prepared serve.

Is bone broth a complete protein?

Bone broth has a broad collagen-rich amino-acid profile, but it should not replace complete protein foods across the diet.

Can children follow the Bone Broth Diet?

Restrictive or fasting versions are not appropriate for children. Bone broth can be used as a normal ingredient in varied family meals.

Is the Bone Broth Diet clinically proven?

No. The complete diet has not been established as a clinically proven or superior eating pattern. The Broth & Co study investigated digestive outcomes from the product, not the diet.

Continue Exploring

·       Bone Broth Benefits: The Complete Guide to Gut Health, Protein, Recovery & Healthy Ageing

·       Metabolic Nutrition: Supporting Muscle Health, Satiety & Natural GLP-1 Responses Through Nutrition

·       Popular Diets Explained: Mediterranean, Paleo, Keto, Gluten-Free, AIP & Intermittent Fasting

·       Excessive Sugar & Ultra-Processed Foods

·       7-Day Bone Broth Meal Plan: Gut Health, Energy & Easy Daily Nutrition

References and Further Reading

·       Australian Dietary Guidelines

·       Australian Guide to the Five Food Groups

·       Intermittent fasting network meta-analysis of randomised trials

·       Carbohydrate-restricted diets and micronutrient intake systematic review

Final Thoughts

The most useful lesson from the Bone Broth Diet is not that health depends on drinking broth or following strict rules. It is that meal planning, whole foods, vegetables, quality protein and home cooking can make eating well feel more manageable.

Keep those foundations and loosen what does not serve you. Bone broth can be a practical, flavourful part of the kitchen, but sustainable nutrition needs a wider cast: fibre-rich plants, complete proteins, nourishing carbohydrates, healthy fats, enough energy and room for real life.