The Benefits of a 7 Day Bone Broth Diet (+ A Creamy Pea Soup Recipe)

Winter can be a total slog, both for the body and mind. We’re eating heavier foods, we’re getting less exercise because we’re stuck inside–it’s no wonder we start to feel sluggish and look for ways to cleanse and reset our bodies in the springtime.

But cleanses can be problematic too. They don’t give us the nutrients our bodies need and sometimes we end up feeling even worse on them. That’s where a bone broth diet comes in.

A bone broth diet gives your body the reset it needs, while also nourishing it with fat, collagen, and nutrients. Here are some of the benefits of a 7-day bone broth diet, from The 7-Day Bone Broth Diet Plan: Healing Bone Broth Recipes to Boost Health and Promote Weight Loss by Meredith Cochran, co-founder of Osso Good:

A Harvard study published in the medical journal Nature found significant changes in the makeup of the gut bacteria occurring just three days after a dietary change. Did you know that your gut is known as the second brain? And that the enteric cells that make up your gut consist of more than 100 million neurons? That’s more than your spinal cord. You can also find a wealth of neurotransmitters, immune cells, and endorphins.

By healing your gut, you are also healing your immune system and improving your mood. The 7-day bone broth diet is perfect because you can flood your system with as much nourishing food as you want, along with 40 ounces of bone broth a day. There are so many benefits. Here is a short list:

  • Eating real food until full and still losing weight
  • Strengthened hair, skin, and nails
  • Improved joint health
  • Deeper, sounder sleep
  • A more habitable environment for your gut flora
  • Boosted immune system
  • Decreased inflammation
  • Feeling more focused
  • Improved digestion
  • Increased energy
  • Feeling more comfortable in your body, which radiates to those around you

The Benefits of a 7 Day Bone Broth Diet (+ A Creamy Pea Soup Recipe)

If you’re intrigued, you’ll want to pick up a copy of The 7-Day Bone Broth Diet Plan: Healing Bone Broth Recipes to Boost Health and Promote Weight Loss or enter to win the book and an Osso Good 7-day bone broth cleanse here.

And if you want a sneak preview of the kinds of foods you’ll be eating on the cleanse, grab the Creamy Pea Soup recipe below!

Creamy Pea Soup with Avocado and Apple Salsa




Yield 4 servings


For the soup:

  • 2 tablespoons ghee
  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 3 celery stalks, diced
  • 1 white potato, peeled and diced Kosher salt
  • 3 cups frozen peas, thawed
  • 5 cups Chicken Bone Broth
  • 2⁄3 cup full-fat coconut milk
  • Freshly ground black pepper

For the salsa:

  • 2 large Granny Smith apples, peeled, cored, and diced
  • 1 large ripe avocado, halved, pitted, peeled, and diced
  • Juice of 1 lime
  • 1⁄2 teaspoon kosher salt
  • 1⁄4 teaspoon freshly ground black pepper

To serve:

  • Balsamic vinegar
  • Red pepper akes
  • 1 large handful arugula leaves
  • 1 handful baby spinach
  • Several fresh dill sprigs
  • 1 lime, cut into wedges
  • Extra-virgin olive oil


To make the soup:

  1. In a large Dutch oven set over medium heat, melt the ghee with the oil. Add the onion, celery, potato, and a pinch of salt. Cook, stirring frequently, until the vegetables so en, 6 to 8 minutes. Stir in the peas and broth, and bring to a boil. Once boiling, reduce to a gentle simmer and partially cover with a lid.
  2. Cook for 5 minutes. Remove about 1/2 cup of peas before stirring in the coconut milk.
  3. Purée the soup with an immersion blender or in a food processor, working in batches as needed.
  4. Return the reserved peas to the soup and season with salt and pepper.

To make the salsa:

  1. In a mixing bowl, stir together the apples, avocado, lime juice, salt, and pepper.

To serve:

  1. Ladle the soup into warm bowls. Drizzle with some balsamic vinegar and top with red pepper flakes, arugula leaves, spinach, dill, lime wedges, the prepared salsa, and a drizzle of extra-virgin olive oil.

Nutrition Facts

Amount Per Serving

Calories 473

% Daily Value

Total Fat 27 g


Saturated Fat 12 g


Total Carbohydrates 42 g


Dietary Fiber 12 g


Sugars 18 g

Protein 20 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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