Food List & Sample Meals

As a reminder, the Daniel Fast is based on one of the books of the Bible, the Book of Daniel. The fast restricts our normal food intake to include only vegetables and fruits. Like most religious fasts, the Daniel fast involves using sacrifice to deepen the relationship between us and God. Thus, we should consume the Daniel fast's permitted foods in their natural state as much as possible, but know that cooking the food by baking, steaming, roasting, and microwaving are usable means of preparing our food as well. However, no deep-frying, but stir-frying with olive oil, canola oil, walnut oil, grape seed oil, peanut oil, and sesame oil are allowed on the Daniel Fast. Nut oils are a good source of vitamin E and omega-3 fatty acids. However, they lack fiber and contain both saturated and unsaturated fats. Nut oils are also high in calories and fat so they should be used sparingly. Consult a medical professional if you have any questions concerning health conditions and fasting.

Fruits
Fruits are important sources of nutrition to consume on the Daniel Fast. They contain essential vitamins, minerals, and antioxidants your body needs to properly function. For example, C and B vitamins are powerful antioxidants that protect your body from free radical invasion and strengthen your immune system. They also contain starch and sugars for added energy during your fast. All fruits are considered good to eat during the 21-day Daniel Fast. Frozen and canned fruits are allowed if they contain zero amounts of preservatives or sugar, reports Daniel-Fast.com

Vegetables
Vegetables are wonderful additions to include in your daily diet. Like fruits, they contain fiber, which promotes bowel and overall digestive health. All vegetables qualify as permitted foods for the Daniel Fast. For best results, steam a variety of vegetables or eat them raw. Canned or frozen foods are available if no additional sweeteners or artificial preservatives are added. Vegetables can be enjoyed for breakfast, lunch, and dinner or as snacks.

Whole grains
Whole grains such as grits, plain oatmeal, brown rice and wild rice can be consumed whole on the Daniel Fast. Whole grains are sources of plentiful fiber, B and E vitamins, magnesium, copper and zinc. Refined grains, such as enriched flour or most cereals, are not allowed on the Daniel Fast.  Consuming an adequate amount of water is important while on your fast. MayoClinic.com recommends you consume 64 ounces of water daily, which is equal to eight standard 8-ounce glasses. Although water is the basic liquid staple, you can consume one to two cups   of decaffeinated tea and/or coffee or one to glasses of unsweetened natural juices are considered permissible as well.

Protein
Since the 21-day Daniel Fast restricts meat and seafood, you can derive your protein from permitted sources, such as beans, seeds, and nuts. Consuming these foods during your fast is a beneficial way to improve your protein intake. Examples of these foods include kidney beans, black beans, lentils, macadamia nuts, Brazil nuts, peanuts, sesame seeds, sunflower seeds, and almonds. Check the nutritional labels to ensure your nuts or seeds contain no added sweeteners or artificial preservatives.

So that you are not attempting to eat candied nuts, we are providing a variety of nuts, including nut butters, which can be consumed while on the Daniel Fast. Given the variety of nuts available, you should be able to find a nut that suits your taste. Cashews, Brazil nuts, pine nuts, chestnuts, macadamia nuts, pistachios, walnuts, pecans, and almonds are a few nut choices. Nuts can be lightly salted with sea salt if desired. Nut butters that may be consumed on the diet include peanut butter, hazelnut butter, cashew butter and almond butter.

Click here to download sample food items and recipes.