Happy 2017!
Every January I like to do a reboot and this year I thought about doing a Whole 30 or the 21 Day Sugar Detox but I heard Dr. Kellyann Petrucci on the Model Health Show recently talking about her book the Bone Broth Diet I knew immediately I wanted to try it. Since embarking on the Paleo and Autoimmune Protocol lifestyle almost 3 years ago bone broth has always been one thing I was missing. So, I feel like doing this diet will get me into the bone broth groove and show me just how amazing this liquid gold really is. I do have to come right out and admit I won’t be making my own bone broth. I know homemade broth is the way to go but I know to follow this plan I need to make it as easy on myself as possible. For some reason, I have some crazy mental thing about making it at home. I have made it in the past and the whole process sort of turns me off. There is just some weird yuck factor I can’t get over. Anyone else? My long term goal is to start making it weekly on my own but you have to start somewhere right! Since there are a number of great brands in the market producing grass-fed, clean broths with minimal ingredients I feel ok about it. The brand I am using for fasting days and daily snacks is Epic. I love that it comes in a glass jar so can be transported just about everywhere. For this working Mom, it could not be more perfect. Two other brands I like are Pacific Food Organic Bone Broth (not grass-fed) and Kettle & Fire (grass-fed). Both are great and affordable options. If you are using a store-bought broth you can easily enhance it with herbs, spices, and flavors to keep things interesting. I would love to hear what brands you have tried and love so please leave your comments below.
I will link to the book below but if you are curious here is a bit more information about the plan. The Bone Broth Diet is not all that different from the Paleo lifestyle however, no sugar is allowed except from a minimal amount of fruit. The 21-day plan includes a bone broth fast twice per week and clean eating the rest of the week. I am a huge advocate of fasting so that is one of the things that really attracted me to this plan. Bone broth is a wealth of nutrients and Kellyann reminds us in her book that cuisine from most cultures uses bone broth.
Bone broth is filled with all sorts of goodness including minerals, amino acids, and collagen. It also has healing benefits such as reducing inflammation, aiding in detoxification and healing the gut. Let’s talk a little bit about collagen because bone broth is a major source of this amazing protein. Your body is made up of collagen which starts to decrease as we age. Replacing what is lost is important not only for your joints and entire body but also to support the skin and help fight wrinkles. This plan claims that you will not only lose lbs and inches but also your wrinkles. Sounds like a major plus to me! I am super excited to embark on the next 21 days! If you are interested in other ways to get collagen in your diet I highly recommend Vital Proteins Pasture Raised Collagen Peptides. I have a scoop in warm lemon water each morning with 1/4 tsp of turmeric and will continue to do so while following this plan.
Below are 3 weeks of shopping lists and meal plans. I’m hoping these will help you get started an keep you motivated! You will need the book to access Kellyann’s recipes but I have included mine as well as a few tips and tricks. If you are currently following this plan let me know what you think in the comments below.
In addition to the bone broth diet, I am also doing a 21-day yoga practice through DailyOM. Link to the program is below. Cheers to January 2017 reboot!
Click to Download and Print Weeks 1, 2 and 3 Shopping Lists and Meal Plans:
Bone Broth Diet Week 1 Shopping List and Meal Plan
Bone Broth Diet Week 2 Shopping List and Meal Plan
Bone Broth Diet Week 3 Shopping List and Meal Plan
Daily OM 21 Day Yoga Body Program
Are the page # for recipes on the bone broth worksheet out of the bone broth diet book or another resource?
Hi Tara! This is a great question. They are the page numbers from the Bone Broth Diet Book vs. the Bone Broth Cookbook. I will make an additional note on my guide to make sure it’s clear. Appreciate your comment!