Best 7 Day Bone Broth Diet Plan: A Healing Reset for Gut Health, Energy, and Inflammation

If you’ve been craving a reset that feels nourishing rather than punishing, a 7 day bone broth diet plan may be exactly what your body has been asking for.

Unlike extreme fasting or restrictive diet trends, this plan is rooted in nutrient-dense bone broth, whole foods, and gentle fasting periods that support digestion, immune health, and long-term wellness. When done correctly, bone broth fasting can be an effective way to calm inflammation, support the digestive tract, and reconnect with your body’s natural hunger and fullness cues.

This guide walks you through an actionable one-week plan, explains the health benefits backed by traditional nutrition principles, and helps you decide if this approach fits your lifestyle, health goals, and energy needs. For me, this plan helped me fight my inflammation with endometriosis and I hope it does the same for you!

What Is a 7 Day Bone Broth Diet Plan?

A 7 day bone broth diet plan is a short-term eating plan that centers meals around high-quality bone broth, while still allowing select whole foods depending on the day. The goal is not extreme calorie restriction, but rather digestive rest, nutrient absorption, and inflammation reduction.

Bone broth is made by slowly simmering animal bones, connective tissues, and cartilage, which releases amino acids, collagen, gelatin, essential minerals, and fatty acids into a deeply nourishing liquid.

During this one-week plan, bone broth acts as the foundation of your daily routine, supporting:

• Gut health and the digestive system
• Immune system resilience
• Joint, skin, and connective tissue repair
• Stable energy levels
• Weight management and metabolic reset

Why Bone Broth Is So Powerful for Healing

Rich in Amino Acids and Collagen

Bone broth contains some of the most abundant proteins the body needs, including glycine, proline, and glutamine. These amino acids are essential for:

• Repairing the digestive tract lining
• Supporting muscle mass during calorie restriction
• Enhancing skin elasticity and healthy skin
• Reducing chronic inflammation

Collagen, derived from connective tissues, plays a major role in joint pain reduction, bone health, and skin health.

Supports Gut Health and the Digestive System

One of the biggest reasons people turn to a bone broth diet plan is for gut repair. Bone broth is gentle, easy to digest, and helps soothe the digestive tract—especially after periods of stress, processed foods, or artificial sweeteners.

The gelatin in bone broth supports the intestinal lining, making it especially helpful for people dealing with bloating, food sensitivities, or sluggish digestion.

Boosts the Immune System

Because bone broth is rich in essential nutrients like zinc, magnesium, phosphorus, and amino acids, it supports immune system function—especially during times of stress or recovery.

This is one reason bone broth has been a staple across traditional cultures and even referenced in traditional Chinese medicine as a restorative food.

Who Should (and Shouldn’t) Try a Bone Broth Diet

This Plan May Be Helpful If You:

• Want a gentle gut reset without extreme fasting
• Are transitioning away from processed foods
• Need a short-term inflammation-reducing plan
• Want to support joint pain, skin health, or digestion
• Are following a paleo diet or whole-foods lifestyle

Use Caution If You:

• Are pregnant or breastfeeding
• Have a history of eating disorders
• Have health conditions that require consistent calorie intake
• Are under medical supervision for blood sugar or heart disease

Always consult a healthcare provider if you’re unsure.

How Much Bone Broth to Drink Each Day

Most people do well with 3–5 cups of bone broth per day, spread out evenly.

This usually looks like:

• 1 cup in the morning
• 1 cup mid-morning or early afternoon
• 1 cup before dinner
• Optional second cup of bone broth in the evening

Hydration is also essential—herbal teas and water should be consumed on a daily basis.

The 7 Day Bone Broth Diet Plan (Day-by-Day)

This plan blends bone broth fasting days with light whole-food meals to avoid extreme calorie restriction while still allowing digestive rest.

Day 1: Gentle Reset Day

Focus: Preparation and digestive ease

• Morning: 1 cup warm bone broth
• Midday: Bone broth + olive oil drizzle
• Dinner: Bone broth with cooked vegetables
• Optional: Herbal teas

Avoid processed foods, refined sugar, and artificial sweeteners.

Day 2: Bone Broth + Whole Foods

Focus: Nutrient density

• Morning: Bone broth
• Lunch: Bone broth + soft-cooked sweet potatoes
• Dinner: Bone broth + healthy fats (olive oil or avocado)

This day helps stabilize energy levels while easing into fasting periods.

Day 3: Light Bone Broth Fasting Day

Focus: Gut rest

• 3–5 servings of bone broth throughout the day
• Herbal teas and water
• Optional citrus fruits in small amounts

Listen to your body—this is not about forcing deprivation.

Day 4: Rebuilding Day

Focus: Balanced nourishment

• Morning: Bone broth
• Lunch: Bone broth + protein (eggs or lean meat)
• Dinner: Bone broth + vegetables + healthy fats

This supports muscle mass and insulin sensitivity.

Day 5: Bone Broth Fast (Modified)

Focus: Inflammation reduction

• Bone broth on a daily basis
• Optional: Add collagen peptides
• Avoid heavy meals

Many people notice reduced bloating and improved skin elasticity by this point.

Day 6: Anti-Inflammatory Foods

Focus: Long-term wellness

• Bone broth morning and evening
• Meals include anti-inflammatory foods like sweet potatoes, olive oil, and vegetables
• Avoid processed foods

Day 7: Transition Day

Focus: Sustainable eating

• Bone broth in the morning
• Balanced meal midday
• Light dinner

This day prepares you to transition into a balanced diet rather than rebounding.

Can You Lose Weight on a 7 Day Bone Broth Diet Plan?

Many people experience short-term weight loss benefits, largely due to reduced calorie intake, lower inflammation, and water weight release.

However, the true value of this plan lies in:

• Improved insulin sensitivity
• Reduced cravings
• Better digestion
• More stable energy levels

It’s best viewed as a waist-trimming plan and metabolic reset—not a long-term weight-loss program.

Choosing High-Quality Bone Broth

For best results, choose high-quality bone broth made from:

• Grass-fed or pasture-raised animal bones
• No artificial sweeteners or additives
• Slow-cooked or pressure-cooked for nutrient extraction

You can make your own using a slow cooker or electric pressure cooker, or purchase a trusted natural bone broth company.

Potential Side Effects to Watch For

While generally safe for healthy adults, some people may experience:

• Fatigue during fasting periods
• Headaches if under-hydrated
• Digestive changes as gut bacteria shift

These usually pass within a few days.

How This Plan Fits Into a Healthy Lifestyle

The 7 day bone broth diet plan works best as part of a broader approach to healthy habits and whole-foods eating. It pairs well with:

• Paleo diet principles
• Anti-inflammatory eating plans
• Intermittent fasting principles

It is not meant to replace long-term nourishment, but to reset the digestive system and reconnect with hunger cues.

Bone Broth Diet and Beyond…

A 7 day bone broth diet plan is one of the most straightforward, nourishing ways to support gut health, immune function, and overall health—without extreme restriction.

When approached with intention, quality ingredients, and body awareness, bone broth can help you reset gently, restore balance, and move forward with clarity and energy.

This post was all about the 7 day bone broth diet plan.

If you are looking for more tips on your endometriosis journey, check out these posts:

• 5 Amazing Bone Broth Recipes
• The Best Ways to Relieve Stress
• Best Herbal Tea for Weight Loss
• Free Bone Broth Reset Fast Checklist (Printable)
• Best Vitamins for Endometriosis
• How I Healed My Endometriosis

Frequently Asked Questions