[!TIP] Store in 1-cup portions
- Pour into mason jars or freezer bags in 1-cup portions.
- Thaw in fridge overnight or microwave from frozen.
Why this works
GLP-1 low-appetite days happen. Bone broth is the ultimate backup plan: liquid protein, electrolytes, minimal chewing, easy on stomach.
The Reality Check
- Homemade (12-24 hours cook time): ~15g protein/cup, rich collagen.
- Store-bought (instant): 6-10g protein/cup, faster, less collagen.
- Both are valid. Use what fits your life.
Option 1: Homemade (Best quality)
Ingredients:
- 2-3 lbs beef bones or chicken carcass (ask butcher for "soup bones")
- 1 onion, quartered
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 2 tbsp apple cider vinegar (helps extract nutrients)
- Salt + pepper to taste
- 1 bay leaf (optional)
- 1 sprig thyme or rosemary (optional)
Directions:
- Roast bones at 400°F for 30 minutes (adds flavor).
- Transfer to large pot. Cover bones with water (at least 2 inches above).
- Add vinegar + vegetables + herbs + salt.
- Bring to boil, then reduce to lowest possible simmer.
- Cook minimum 12 hours, ideally 24 hours.
- Strain through fine mesh sieve. Store in 1-cup portions.
- Refrigerate up to 1 week, freeze up to 6 months.
Option 2: Store-Bought Quickest (Instant)
Look for:
- "Bone broth" (not stock/broth)
- 10g+ protein per cup
- Organic/grass-fed if possible
Brands to try:
- Kettle & Fire
- Bonafide Provisions
- Epic Provisions
- Costco has decent options in bulk
Serving Ideas
- Pure: Heat and sip (cup of soup).
- With egg ribbons: Beat egg + slowly pour into hot broth while whisking. Egg ribbons form. Adds 6g more protein.
- With shredded chicken: Add 2-3 oz cooked chicken. Adds 20-25g protein (makes it a meal).
- With spinach: Stir in fresh spinach. It wilts instantly, adds nutrients.
When to Drink Bone Broth
- Morning of (if you know it'll be a low-appetite day)
- Throughout day when food feels impossible
- Post-workout before you can stomach real food
[!WARNING] Sodium caution
- Store-bought = very high sodium sometimes.
- Drink extra water to balance.
- If on blood pressure meds, check with doctor.
[!NOTE] Beef vs Chicken
- Beef broth: Richer flavor, more collagen.
- Chicken broth: Lighter, familiar comfort food taste.
- Both work. Use what you'll actually drink.