Can You Do the Bone Broth Diet if You’re a Vegetarian? You Bet
I’m getting tons of mail from people who are excited about starting the Bone Broth Diet. And here’s one question I’m hearing a lot: “Can I do this diet if I’m a vegetarian, a pescatarian, or a vegan?” The answer is a resounding yes! While proteins like beef, chicken, and fish are part of the Bone Broth Diet, I’m all about personal play. I’ve altered this diet quite a few times to work for patients who choose to avoid many or all animal products, and it still works like a charm. Here’s how to switch things up if you want to go meat-free:
How to make bone broth vegan (or vegetarian, pescatarian)?
Let’s start with the broth. Obviously, you can’t make bone broth without bones! But that’s fine, because you can substitute a rich vegetable broth. If you’re a pescatarian—that is, you eat fish—you can also make a lovely, subtle broth out of fish bones. Just be sure to use a non-oily fish like halibut or tilapia, rather than an oily fish like salmon. Also, cook your broth for only a couple of hours, because fish bones dissolve quickly.
What are the best substitutions for meat?
- Eggs -
- If you’re a vegetarian, make eggs a big part of your diet. (Remember: Science has shown that eating eggs isn’t bad for your cholesterol.)
- Beans & lentils
- Full-fat pasture-raised kefir and yogurt
- Protein mixes
- High-quality vegetarian protein mixes, such as hemp or pea protein, are also acceptable as part of the vegetarian protocol.
- Avoid "frankenfoods"
- Avoid veggie chicken wings, soy milk, tofu hot dogs, and related foods. I call these “Frankenfoods” because they’re loaded with unhealthy ingredients.
What results will I get from a vegan bone broth diet?
It may take a little longer to lose your extra pounds when you substitute beans, lentils, and other high-carb foods for animal proteins—but you’ll still see amazing results. And even without the collagen building blocks from bone broth, you’ll blast your wrinkles with skin-smoothing foods like coconut and avocado. At the end of 21 days, you’ll be slimmer, look younger, and feel more energetic, without having to compromise on your dietary principles. So join the Bone Broth Revolution—and fly your vegetarian, vegan, or pescatarian flag proudly!
Keep Thinking Big & Living Bold!