Bone Broth (Liquid Nutrition for Low Days)

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:

1. Roast bones at 400°F for 30 minutes (adds flavor).
2. Transfer to large pot. Cover bones with water (at least 2 inches above).
3. Add vinegar + vegetables + herbs + salt.
4. Bring to boil, then reduce to lowest possible simmer.
5. Cook minimum 12 hours, ideally 24 hours.
6. Strain through fine mesh sieve. Store in 1-cup portions.
7. 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 - Kettle & Fire Fire Bone Broth - high quality, grass-fed
• Bonafide Provisions - organic, frozen
• Epic Provisions - convenient cartons
• 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.

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Related Reading

• Chicken Salad (Meal Prep King, 30g Protein)
• Greek yogurt protein bowl (5-minute)
• GLP-1 Meal Prep Guide for Busy Professionals