Daniel Fast Meal Plan With Recipes & PDF Download (2024)

Looking for a free Daniel Fast meal plan or Daniel Fast menu? You’re welcome to use mine! I’ve included breakfasts, lunches, dinners, and snack ideas. Recipe links are included as needed, and you can also download it as a PDF. Enjoy!

Daniel Fast Meal Plan With Recipes & PDF Download (1)

Monday marks the beginning of this year’s Daniel Fast at our church. Are you familiar with it? It’s a partial fast, similar to a vegan diet. As long as we’ve served as pastor, we encouraged our church to do this fast together at the start of a new year.

It’s intended to simulate a fast that the Prophet Daniel did, where he avoided all indulgent foods, as mentioned in the book of Daniel, chapter 10: “In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.”

What Can You Eat On The Daniel Fast?

As we described in our Daniel Fast Food List, we’ll be abstaining from all meats, dairy products, and any other animal products, as well as from sweeteners, baked goods, and leavened breads. Last year, my husband and I personally permitted a nominal amount of honey and pure maple syrup in our fast, but this year we will completely go without. There will be no artificial sweeteners or preservatives, processed foods, deep fried foods, white rice, etc.

Our diet will consist mostly of fruits, vegetables, beans, whole grains, seeds (such as sunflower seeds), and nuts (including nut butters). Our only beverage will be water. I know, I know — Daniel Fast meals don’t sound very exciting, but after the first few days, our bodies and taste buds adjust!

We try to use easy recipes and big batches of soups for meals as often as possible.

You can enjoy:

All fruits.Fruits include, but are not limited to: apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon. You may eat them fresh, frozen, dried, canned; just be sure there is no added sugar.

All vegetables. You can consume your vegetables fresh, frozen, juiced or canned! Vegetables include, but are not limited to: artichokes, asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, chili peppers, corn, cucumbers, eggplant, garlic, ginger root, greens, kale, leeks, lettuce, mushrooms, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini.

All whole grains. It is advisable to read the labels when it comes to grains, so you are not consuming added sugar on the fast. Whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn are all allowable foods.

All nuts and seeds.You can have sunflower seeds, pumpkin seeds, cashews, peanuts, sesame and any other member of the nut and seed family. Nut milk and nut butters are also allowed, including all natural peanut butter with no added sugar (you get used to it and it is really good!)

All legumes. Dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, navy beans and white beans, canned or dried.

All good quality oilssuch as canola, grape seed, olive, peanut, sesame and vegetable are acceptable.

Beverages.Water is the beverage of choice when fasting, including spring water or even distilled water if you like.You will likely make some smoothies but these will be meal replacements and using unsweetened almond, cashew or soy milk.

Other:All herbs and spices are allowed, as are soy products, vinegar and tofu.Be careful with the salt!

Optional: Using a Meal Planning Service

Planning out your meals for the Daniel Fast can be overwhelming, especially if this is your first time doing a Daniel Fast. If you feel overwhelmed, consider signing up for the “vegan” meal plan through emeals. It’s a great meal planning service to use, and while they don’t have a meal planning option for the Daniel Fast specifically, the vegan meal plan is quite similar. Plus, you can get two weeks free when you sign up here. That’s almost gets you through the entire Daniel Fast!

Another meal service we’ve used is MamaSezz. Most of their meals are Daniel Fast friendly and already prepared, so all you need to do is warm them up. They ship everything you need directly to your doorstep. You can read more about MamaSezz here.

Daniel Fast Meal Plan

Here’s our menu for one week. It’s a simple meal plan, but it works!

Daniel Fast Breakfasts

  • Fresh fruits, natural peanut butter
  • Daniel Fast granola bars, with an orange
  • Homemade Cherry Oatmeal
  • Creamy toasted rice porridge with coconut oil, raisins, and almonds
  • Oats groats with raisins, nuts, and almond paste

Daniel Fast Lunches

Daniel Fast Dinners

  • Southwestern black bean tacos on toastedEzekiel wraps
  • Lentil soup (without the bacon or wine), whole wheat chapatis
  • Greens and beans curry (served over brown rice or quinoa)
  • White bean soup with greens, whole wheat chapatis
  • Curried vegetables over long grain brown rice

  • Bean tostadas (minus the cheese, use mashed black beans or pinto beans)

Daniel Fast Snacks

  • Fresh fruits
  • Veggies and hummus
  • Nuts
  • Raisins
  • Sweet potato “fries” roasted in olive oil
  • Popcorn (this microwave popcorn is suitable if you don’t want to make your own)

I’ve written whole post about Daniel Fast snacks, if you need more ideas.

The Daniel Fast (sometimes called the Daniel Diet, Daniel Fast Diet,or Daniel Plan) closely resembles a whole foods cellular cleanse we do each year for health purposes, and we’ve really needed to cleanse after all the holiday treats we’ve enjoyed the last six weeks or so. Weight loss isn’t the focus of the Daniel Fast, but we’re always pleased when it happens! The health benefits are an added bonus.

It’s a big year, there’s much to do, and grand plans are ahead of us. Through it all, I’ll be praying for you. Some of you really struggled through the past year, and I’m believing this new year will be a year of breakthroughs in your homes, marriages, and families. I want this site to be an oasis of hope, healing, and truth for you, a place where you can find inspiration and encouragement and feel Him stir your soul and tug at your heart.

My heart’s desire is to be in tune and connected with Him throughout this year and every year He graciously gives to me.

I’m so glad you join me here, and desire to be connected with Him, too.

Related: 21 Prayers For The Daniel Fast

Daniel Fast Meal Plan PDF Download

Grab the PDF download of our Daniel Fast meal plan! Simply enter your email address and we’ll send it to you. We’ll also send more recipes and freebies to help you get started on your fast, too! Click here.

Daniel Fast Meal Plan With Recipes & PDF Download (2)

More Daniel Fast Recipes

  • 18 Daniel Fast Recipes For Dinner
  • Daniel Fast Breakfasts
  • Daniel Fast Desserts
  • Daniel Fast Granola Bars

Daniel Fast Meal Plan With Recipes & PDF Download (2024)


What are the Daniel Fast 21 day instructions? ›

The Daniel Fast is a widely utilized fast based on the Biblical book of Daniel. It involves a 21 day ad libitum food intake period, devoid of animal products and preservatives, and inclusive of fruits, vegetables, whole grains, legumes, nuts, and seeds.

Can I eat rice or pasta on Daniel Fast? ›

Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, plain popcorn, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice are approved.

What is the menu for the Daniel Fast? ›

Three key components to the Daniel Fast:
  • Only fruits, vegetables, nuts, legumes & whole grains.
  • Only water or natural fruit juice for a beverage.
  • No sweeteners, breads, meat, eggs or dairy products.

Can I eat instant mashed potatoes on Daniel Fast? ›

Yes, you can have mashed potatoes on your Daniel Fast! Most mashed potatoes are not compliant as they are filled with butter, cream, milk, and sometimes cheese. This three ingredient recipe, however, features plain soymilk, garlic, and chopped parsley or chives.

Can you eat eggs on the 21 day Daniel Fast? ›

All animal products are restricted on the traditional Daniel Fast, including : Meat: Including poultry, fish and other seafood. Eggs: Including those cooked in any way, scrambled, fried, etc. Dairy: Including milk, cheese, cream, yogurt, etc.

Can I drink coffee on Daniel Fast? ›

Water. Only water is an approved beverage on the Daniel Fast. No alcohol, tea, coffee, juice or soda is consumed.

Can I eat popcorn during Daniel Fast? ›

Foods You Can Eat on the Daniel Fast

Whole grains: Barley, brown rice, buckwheat, farro, grits, millet, oats, popcorn, quinoa, rice cakes, rye, sorghum, spelt, whole wheat, whole-wheat pasta, and wild rice.

Can I eat baked beans during Daniel Fast? ›


Black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, peanuts, pinto beans, and split peas.

How many times a day can I eat during Daniel Fast? ›

Restricting yourself to one meal per day yields a smaller hunger. Types of food included in the Daniel fast: Whole grains: brown rice, oats, rolled oats, oatmeal, barley, corn, popcorn, wheat Legumes: dried beans, pinto beans, split peas, lentils, black-eyed peas, green beans, green peas, peanuts, etc.

What kind of bread can I have on Daniel Fast? ›

Flatbread is unleavened bread (doesn't contain any yeast), and it's the only type allowed on the Daniel Fast (yeast is restricted).

What time should I eat on Daniel Fast? ›

At 6 PM after praying, we encourage that you sit down to a nourishing [but not excessive] meal. Keep it simple: Example of Snacks during the day: Yogurt, peanuts, almonds, cheese sticks etc.

What chips can I eat on Daniel Fast? ›

(Baked chips are acceptable if they don't contain restricted ingredients. Check the label for "baked" to be sure.)

How to get enough protein on the Daniel Fast? ›

How do I get enough protein in my diet while on the fast? Protein-rich foods allowed on the Daniel Fast are almonds, sunflower seeds, lentils, quinoa, brown rice, split peas and some whole grains. Be sure to include plenty of these plant-based protein-rich items in Daniel Fast recipes.

Can I eat white rice on Daniel Fast? ›

Refined grains

White flour and white rice. Only whole grains are allowed on the Daniel Fast.

What is the prayer for 21 days Daniel fasting? ›

We pray you experience the presence and power of God in an extraordinary way as you commit yourself to Him, over the next 21 days. May God continue to bless you and enlarge your faith as you seek Him first!

Can I watch TV while on Daniel Fast? ›

While the fast doesn't give extra time to pray, it is a commitment of the heart that when joined with prayer, moves the heart of God. Give up television—Secular people might laugh at “fasting television” or “sacrificing television” but it is a commitment to God to place loyalty to Christ first above all else.

What can I eat and drink during a Daniel Fast? ›

During the Daniel Fast, participants commonly eat fruits, vegetables, whole grains, nuts, seeds, legumes, and water. Foods such as dairy, meat, refined sugars, caffeine, and processed foods are typically avoided.

What can I drink during Daniel Fast? ›

Beverages: Spring water, distilled water or other pure waters. Other: Tofu, soy products, vinegar, seasonings, salt, herbs and spices, caffeine free herbal teas.

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