The Daniel Fast is a biblically based diet from the book of Daniel, whole plant-based foods to nourish body and soul. Whether you are new to the fast or planning your next one, having a full Daniel Fast menu is key to staying on track and getting the most out of this experience.
What is the Daniel Fast?
The Daniel Fast is based on two passages in the book of Daniel (Daniel 1:12 and Daniel 10:3). During this fast, you will abstain from meat, dairy, processed foods, sweeteners, and leavened bread and focus on simple whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
This fast is not just about food restrictions but about drawing closer to God through prayer, scripture, and meditation.
Essentials of a Daniel Fast Menu
A Daniel Fast menu includes natural and minimally processed foods. Here are the categories with a few examples:
- Fruits: Fresh, frozen, or dried (without added sugar). Apples, bananas, oranges, berries, mangoes.
- Vegetables: Non-starchy and starchy vegetables: leafy greens, broccoli, carrots, sweet potatoes, squash.
- Whole Grains: Brown rice, quinoa, oats, barley, whole grain pasta.
- Legumes: Lentils, chickpeas, black beans, kidney beans, tofu.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, chia seeds. Raw nuts and seeds are preferred to roasted.
- Herbs and Spices: Cilantro, parsley, thyme, cumin.
- Beverages: Water is the main drink. Herbal teas without sweeteners are also allowed. No added preservatives, artificial flavors, or sugars.
For more details, check out the complete Daniel Fast food list in a downloadable PDF.
Sample 3 Day Daniel Fast Menu
Here’s a sample three-day Daniel Fast menu.
Day 1
Breakfast: Quinoa breakfast bowl with fresh fruit, nuts, cinnamon, and almond milk.
Lunch: Easy vegan Caesar salad topped with roasted chickpeas.
Snack: Handful of raw almonds and a fresh orange.
Dinner: Mushroom pasta topped with vegan cashew parmesan.
Day 2
Breakfast: Kale pineapple smoothie with avocado, lime, and plain coconut water.
Lunch: Vegan chickpea salad over a bed of mixed salad greens or chopped romaine lettuce.
Snack: Celery sticks with cashew or almond butter.
Dinner: Nourish bowl with tempeh, whole grain rice, butternut squash, and a rainbow of veggies.
Day 3
Breakfast: Apple cinnamon oat muffins made with fresh chopped apples, dates, and walnuts.
Lunch: Asian salad in a jar with edamame, nori seaweed, a rainbow of veggies, and a sweet and spicy peanut sauce.
Snack: Carrot sticks with homemade hummus.
Dinner: Vegan white bean chili topped with sliced avocado and fresh chopped cilantro.
Tips for Success
- Plan Ahead: Prepare meals and snacks in advance so you don’t grab off plan foods. Check out our favorite Daniel Fast meal prep recipes.
- Keep It Simple: Stick to simple recipes with few ingredients. Check out our favorite easy Daniel Fast recipes that take minimal time or have low “active” time.
- Focus on Prayer: Use meal times to reflect on scripture and connect with God.
The Daniel Fast menu is about more than what you eat – it’s about aligning your physical with your spiritual goals. By eating nourishing foods and taking time to pray and reflect you can have a body and soul transformation.
Are you ready? Let’s do this!
*NOTE: If you're taking medication, please start by checking with your healthcare provider to determine if any adjustments need to be made to your prescription, or if this change in diet is right for you. If you use recreational drugs, consume alcohol or other controlled substances, you may experience significant withdrawal symptoms. Please contact your healthcare provider before starting this fast.
