The Daniel Fast is a biblically based eating plan that focuses on whole, plant-based foods and eliminates animal products, processed foods, and additives. One of the biggest concerns for those who do the fast is how to get enough protein. Fear not, there are many plant-based protein sources that align with the Daniel Fast. This article will explore those sources and give you recipes to help you stay balanced throughout your fast.
Protein Needs on the Daniel Fast
Protein is for building and repairing tissues, supporting immune function and maintaining muscle mass. The Recommended Daily Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, which is about 54 grams for a 150-pound person and 72 grams for a 200-pound person. Many people presume that you can only get protein from animal sources. However, protein is also in plant-based foods. You can get all the protein you need by eating Daniel Fast-compliant foods, but it is important to eat a variety and enough to meet your energy needs.
Plant-Based Protein Sources on the Daniel Fast
The main sources of protein on the Daniel Fast will come from legumes, whole grains, vegetables, nuts and seeds.
Legumes
Legumes include beans, lentils, chickpeas, tofu, tempeh, and peas. These are all great sources of healthy plant protein. Below is the protein content for different legumes.
- 1 cup cooked black beans = 15 grams
- 1 cup cooked lentils = 18 grams
- 1 cup tofu = 20 grams
- 1 cup tempeh = 31 grams
Whole Grains
Whole grains are also good sources of protein on the Daniel Fast. These include quinoa, farro, barley, oats, black/red/brown rice, and millet, among others. Here is the protein content for different whole grains.
- 1 cup cooked quinoa = 8 grams
- 1 cup cooked millet = 6 grams
- 1 cup cooked oats = 6 grams
- 1 cup cooked brown rice = 5 grams
- 1 cup cooked barley = 4 grams
Vegetables
Most people aren't aware that vegetables are a good source of protein. Specifically, dark leafy and cruciferous vegetables like broccoli, spinach, kale, collard greens, and turnip greens also have protein in them.
- 1 cup cooked spinach = 5 grams
- 1 cup cooked kale or collard greens = 4 grams
- 1 cup cooked broccoli = 2 grams
Nuts and Seeds
Nuts and seeds do contain protein, but they also contain the most fat compared to legumes, whole grains, and vegetables. These nuts and seeds include almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds, to name a few. Below is the protein in different nuts and seeds.
- 2 tablespoons chia seeds = 4 grams
- 2 tablespoons sunflower seeds = 4 grams
- ¼ cup walnuts = 4 grams
Adding Protein-Rich Foods to Your Daniel Fast Meals
Breakfast
- Overnight Oats: Mix rolled oats with almond milk and chia seeds and let it sit overnight. Top with nuts and fresh fruit in the morning. This meal has protein from oats, chia seeds, and nuts. Try the Apple Cinnamon Overnight Oats recipe for a great breakfast.
- Smoothies: Blend spinach, almond butter, chia seeds, and a banana with soy milk for a protein smoothie. The Blueberry Peanut Butter Smoothie is a great option that combines blueberries, peanut butter, and flaxseeds for extra protein. In case you're wondering, peanut butter is allowed on the Daniel Fast.
Lunch
- Salads with Legumes: Top a mixed greens salad with chickpeas, black beans or lentils. Add seeds and various vegetables for a nutrient-dense meal. The Southwest Salad in a Jar has black beans, rice, dark leafy greens, and corn for a healthy, tasty and protein-rich lunch.
- Grain Bowls: Mix cooked quinoa with roasted vegetables and a tahini dressing. The Ancient Grains Bowl is a hearty combination of grains that you can pair with vegetables, legumes, and a sauce.
Dinner
- Tofu or Tempeh Stir-Fries: Sauté tofu or tempeh with various vegetables and herbs and spices. Serve over brown rice or quinoa. The Tempeh Stir Fry is a great dish with marinated tempeh and fresh vegetables. Also, the Nourish Bowl is a protein-packed powerhouse meal.
- Legume-Based Soups and Stews: Make soups with lentils, black beans, or split peas. These are filling and protein-rich. The Butter Bean Stew is a great option that has butter beans, vegetables, and spices.
Snacks
- Nuts and Seeds: Keep a mix of almonds, walnuts, and pumpkin seeds handy for a protein pick-me-up.
- Hummus with Vegetables: Eat hummus with carrot sticks, cucumber slices, or bell pepper strips. The Black Eyed Pea Hummus is a great alternative to traditional hummus.
Sample Daily Meal Plan
Here’s a sample meal plan to help you plan your protein intake throughout the day:
- Breakfast: Apple Cinnamon Overnight Oats topped with chopped walnuts.
- Mid-Morning Snack: Mixed Berry Smoothie with chia seeds.
- Lunch: Southwest Salad in a Jar with black beans over a bed of mixed salad greens or chopped kale.
- Afternoon Snack: Handful of almonds and an apple.
- Dinner: Tempeh Stir Fry over brown rice.
The Two Keys for Success
First, eat a variety of Daniel Fast foods! Mix and match different protein sources, and eat until you're satisfied. Second, plan ahead! Meal planning and preparation can help you stay on track and make nutritious choices. Check out this Daniel Fast meal prep guide for our favorite meal prep recipes.
