How to create a bone broth diet journal

A bone broth diet journal turns a broad wellness plan into a record you can actually use. Instead of remembering which meal left you energised or which afternoon craving led to an unplanned snack, you capture the pattern while it is fresh. For anyone following Dr. Kellyann’s Bone Broth Diet, a simple log can support the plan’s 21-day structure and make each day easier to assess.

Think of it as a combination of meal planner, hydration tracker and mood diary. Each entry should answer four practical questions: What did I eat and drink? When did I eat? How did I feel? What changed by the next morning? The format can stay light, but consistent details make the journal far more valuable than a long page of vague notes.

Australian homes already use metric measurements, so record portions in grams, broth in millilitres or litres, and cooking times with a simple timer. That habit fits everyday shopping at Woolworths and Coles, where ingredients such as eggs, leafy greens, broccoli, avocado, herbs and fresh seafood can support broth-based meals. In hot weather around Sydney, Brisbane or Perth, a clear water column can also reveal whether thirst is being mistaken for hunger.

A journal records your experience; it does not replace medical advice or guarantee a particular result. Anyone pregnant, managing diabetes, taking medication, or dealing with an eating disorder should check with a qualified health professional before fasting or making significant dietary changes. The safest journal is observant, flexible and focused on useful patterns rather than guilt.

Build a simple journal that fits your routine

Start with one page for each calendar day and keep the same layout throughout the 21 days. At the top, note the date, your journal day and your chosen fasting window. Add fixed meal slots, such as first meal, broth break, lunch, afternoon drink, dinner and any snack. Fixed labels make comparisons easier while still allowing you to adapt the schedule to your work, family commitments and appetite.

Leave room for four details in every eating window: the meal or recipe, portion size, exact time and a one-line comment. Include ingredients that matter to your routine, especially the type of broth, whether it was homemade or ready to use, and any toppings. Photographs can be useful for meals, but a written entry should remain the source of truth when you review the week.

Keep a second weekly summary page beside the daily logs. Add columns for sleep, average mood, water intake, movement and any changes in digestion or cravings. A ruled notebook, a printable PDF and a note on your phone all work. Choose the version you will open without friction; a journal used on most days is more helpful than a beautifully designed system abandoned after three days.

Record every meal and broth detail

Record meals in enough detail to recreate them later. “Chicken and vegetable soup” is less useful than “chicken, carrot, celery, spinach and parsley, 320 ml broth, cooked in a small pot for 25 minutes.” Write down oil, sauces and sweeteners as well, because small additions can account for extra energy without dominating the meal. If you follow a recipe from the book, note the recipe name and any swaps you make.

Treat the broth itself as a tracked item. Record the flavour, batch or product, serving temperature and approximate volume. If a ready-to-use bone broth saves time on a busy Australian weeknight, note how it fits into the meal rather than treating it as a separate event. For homemade broth, capture the bones or cut of meat, vegetables, simmering time and strained yield. These details make your preferences clearer over time.

Build meals around what is practical to buy and cook. Australian supermarkets stock familiar vegetables, tinned beans, oats, nuts and seeds, while a local butcher or seafood counter may provide suitable bones or carcasses. Combine protein, vegetables and satisfying fats for staying power, and keep a freezer list for leftovers. Include low-preparation choices for commutes, early shifts or evenings when everyone wants something different.

Track mood, energy and digestion

Rate mood and energy at two or three consistent points each day, such as before breakfast, mid-afternoon and bedtime. A simple scale from one to five works, provided you define the anchors. Record energy, stress, concentration, sleep length, cravings and any digestive discomfort such as bloating. A short note about your surroundings—work deadline, poor sleep, travel or hormonal changes—can prevent you from blaming food for every fluctuation.

Notice the relationship between broth timing and your day’s comfort, then compare it with meals that contained little protein or fibre. If you feel calmer and more satisfied after including a planned broth break, that is useful personal information. Likewise, if a high-salt dinner coincides with a restless night, you can test the pattern later without making a sweeping claim about one meal.

During a mini-fast, record the start and finish time, your hunger level, fluids and the meal that broke the fast. The Bone Broth Diet may offer structured guidance, but the journal should show how the schedule fits your actual life. Some people feel focused in a shorter fasting window, while others find it difficult near dinner. Both responses belong in the log and can guide a realistic adjustment.

Measure progress beyond the scale

Track changes that the scale alone can hide. Check weight at most a few times each week, under similar conditions, and add waist measurements if that feels comfortable and useful. Note how clothes fit, take progress photos only if you want to, and record sleep, strength or endurance. If appearance is a goal, observe how your skin, hair or nails look without checking them critically every day. Weekly trends provide a calmer perspective than a single morning number.

Make movement part of the entry without turning it into another demanding score. A 25-minute walk after dinner, some gentle strength work or a longer weekend walk can be recorded in minutes and perceived effort. Australians often have inviting options close to home, from harbour walks in Sydney to paths through Melbourne’s Royal Botanic Gardens and the South Bank in Brisbane. The useful question is what routine you can repeat.

Hydration deserves its own place during fasting and hot weather. Record water, tea, coffee and electrolyte drinks separately if you want a clearer view, and avoid using fluid totals to judge the quality of your diet. Also note sleep and recovery. A demanding fitness session followed by five hours of sleep may explain a low-energy entry better than the previous evening’s meal.

Review patterns and adjust with care

Review each week by looking for patterns across the seven daily pages. Circle repeated triggers, such as missed lunch followed by an intense late-afternoon craving or broth portions that varied widely from one day to the next. Consider whether hunger, mood and digestion improved on the days your schedule matched the plan. One adjustment at a time gives you a clearer picture than changing meals, fasting hours and exercise all at once.

Account for the social rhythm of Australian life. Weekends may include brunch with friends, a barbecue, takeaway or a long drive. A flexible food diary can show how to keep those occasions while preserving the structure of the 21-day programme. Record restaurant ingredients when known, split dishes when that feels natural, and note whether you enjoyed the meal. Food can fit a journal without being treated as a pass-or-fail test.

Use your findings to set the next week’s targets. You might move a broth break earlier, prepare a second batch on Sunday, add a vegetable to lunch or plan a walk after dinner. If your journal reveals that the mini-fast creates repeated stress, return to the guidance in Dr. Kellyann’s book and discuss a safer approach with your healthcare professional. Consistent, caring adjustments matter more than chasing a quick change.

Begin your 21-day practice

Ready to put the plan into practice? Buy Dr. Kellyann’s The Bone Broth Diet through the book link on this page, then set up 21 dated pages before your first day. A clear start gives each meal, broth serving, mood score and fasting window a place in the same system. Use the recipes and guidance as your reference while keeping the journal personal enough to reflect your own meals, schedule and responses.

Complete the journal with the support that suits your routine: choose ready-to-use bone broth for faster meal preparation, or add a collagen product to your shopping list if it already has a place in your wellness routine. Follow the site’s purchase links for available broth, collagen and book options. Print the pages, open your notes app or start with a fresh notebook, then record your first day’s meals and mood before Day 1 slips away.