If you're new to fasting, a partial fast made up of whole, plant-based foods is an excellent starting point, and this 10-day Daniel Fast meal plan makes it simple. It's for beginners, busy families, and anyone who wants a clear plan so they can spend less time wondering what's for dinner and more time drawing closer to the Lord.
You'll find a day-by-day plan with breakfast, lunch, and dinner; a list of snacks; tips for prepping ahead; a grocery list; and easy substitutions. By making big batches of soups and salads, you'll have extra lunches and side dishes to make your dinners more filling.
New to the Daniel Fast? Start with our Daniel Fast Guidelines, then come back here to put it all into practice.
Purpose of the Daniel Fast
Ultimately, the purpose of a Daniel Fast is to draw closer to God. As you prepare to fast, pray and ask the Lord for guidance as you plan and start your fast. He will meet you in sometimes unexpected ways!
A Daniel Fast is first and foremost a spiritual practice, not a diet. Christians have fasted for thousands of years as a way to pray, listen for God's direction, and put Him first. The meals below are meant to make your time in the kitchen simple so you can spend your energy where it matters most: in prayer, in God's Word, and in quiet time with Him. If you'd like to go deeper, read our post on how to start a Christian fast and keep a journal as you go.
You may have heard the statement: Fasting doesn’t change God; fasting changes us. We don’t fast to get something from God but to honor Him and draw closer to Him. It’s very true that fasting transforms you from the inside out and uniquely impacts your body, soul, and spirit.
The essence of fasting lies in its ability to shift your perspective, offering a unique lens through which to view your life and your relationship with the world around you. Focusing on prayer, reading God’s Word, and spending time in silence and solitude with Him are all vital spiritual disciplines.
You can read more background on the Daniel Fast in the posts below. Also, be sure to study what the Bible says about fasting. Our post on 52+ Amazing Verses About Fasting in Scripture is a great place to start.
Preparing for Your Daniel Fast
If you are new to the Daniel Fast, be sure to prepare your body in advance. A plant-based diet contains lots of fiber, and the Daniel Fast also requires you to cut out all sugar and caffeine, which can cause some unpleasant side effects if done abruptly.
Here are some steps you’ll want to take to prepare your body.
One Week Prior
Drink plenty of water, a minimum of 64 ounces a day for most people. Reduce intake of all other beverages, including sodas, coffee, tea, energy drinks, etc.
Reduce and eliminate all flour products such as baked goods, packaged snacks, and breads.
Reduce and eliminate sugar, candy, and any foods with added sugars.
If you eat animal products like meat, cheese, dairy, and eggs try to limit those foods to 1-2 meals a day.
Increase your intake of vegetables and fiber-rich foods like beans so your digestive system has time to adjust.
Get plenty of sleep, and be sure you're acknowledging and dealing with stress in a healthy way.
Pray and seek the Lord in the days leading up to your fast.
1-2 Days Prior
Eliminate all beverages other than water - this means cutting out caffeine completely.
Go grocery shopping and get all your supplies.
Make sure you have fresh vegetables, whole grains, and beans & legumes in your daily diet.
Continue drinking water!
Compile your recipes and consider preparing some meals in advance.
10 Day Meal Plan for the Daniel Fast
The simple meal plan below is a great way to get started with a 10 day Daniel Fast. By making big batches of soups and salads, you'll have extra lunches and side dishes to make your dinners more filling.
BREAKFAST
Here are five options to repeat based on personal preference throughout the next 10 days.
Breakfast whole grains such as muesli, oat bran or hot wheat
Smoothie or fresh juice with vegetables and fruit
LUNCH
To save time, lunches can be leftover portions of dinner from previous nights or soups or salad made in bulk, although you could also substitute any dinner meal for lunch.
Soup
Salad with beans, legumes or nuts/seeds
Lettuce wrap with beans/hummus/avocado and veggies
Mix of raw or cooked vegetables
DINNER
>>>View more lunch and dinner ideas here: Daniel Fast Meals and Recipes
Snacks
Raw or cooked vegetables (cucumbers, celery, carrots, bell peppers, etc)
Fruit (whole or frozen fruit, berries, unsweetened dried fruit)
Edamame
Unsalted nuts and seeds
Trail mix
Smoothies (vegetable and fruit-based)
Looking for additional Daniel Fast recipes? Visit our Daniel Fast Meals & Recipes page for more ideas for a plant based diet, plant based meals, and the Daniel Fast.
Find devotionals for Daniel Fast or other times of prayer and seeking the Lord on our Devotional page.
Foods to Eat and Avoid on the Daniel Fast
Because our modern diet is so different than ancient diets, there are some gray areas of debate on the Daniel Fast. Sometimes, you’ll find conflicting advice about whether you can eat natural nut butters, tofu, or sweeteners like stevia or monk fruit.
When you first start on the Daniel Fast, you shouldn’t fret over these questionable food items. Do your best, and as you fast multiple times, you’ll find it easier to give up additional foods and have a stricter interpretation of fasting.
Overall, the food lists below are what people agree should be avoided and eaten on a Daniel Fast.
Foods to Avoid While Daniel Fasting
Animal products: seafood, meat, eggs, dairy
Refined and processed foods and snacks
Deep-fried foods
Sweeteners
Leavened bread and baked goods
Alcohol, caffeine, and beverages other than water (some allow herbal tea)
Foods to Eat While Daniel Fasting
Whole Grains: Brown rice, quinoa, millet, barley, oats, and whole grain pasta.
Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, and other beans.
Fruits: Apples, bananas, oranges, pears, berries, melons, and all other natural, fresh, frozen, dried, or canned fruits with no sugar added.
Vegetables: Broccoli, spinach, kale, lettuce, cucumbers, potatoes, sweet potatoes, tomatoes, and all other fresh, frozen, dried, or canned vegetables with no added preservatives or sauces.
Seeds and Nuts: Almonds, walnuts, flax seeds, chia seeds, pumpkin seeds, and all other raw seeds and nuts.
Nut Butters: Peanut butter, almond butter, and other natural nut butters with no added sweeteners or preservatives.
Oils: Olive oil, coconut oil, avocado oil, healthy plant-based oils.
Spices and Herbs: Garlic, turmeric, cayenne, pepper, basil, rosemary, thyme, and other natural spices and herbs.
Water: Plenty of it to keep the body hydrated throughout the fast.
Herbal Teas: Some interpretations of the fast allow herbal teas with no caffeine.
Commonly asked questions about Daniel Fast recipes and foods
Can I eat potatoes?
Yes, you can eat potatoes and sweet potatoes on the Daniel Fast because they are vegetables.
Can I eat french fries?
Baked potato wedges in olive oil could be an option, but fried foods (like most french fries in restaurants) shouldn’t be eaten on the Daniel Fast.
Can I eat flatbreads?
You can eat flatbreads without yeast (leaven), but these are difficult to find in the grocery store; you may need to make at home.
Can I eat eggs?
No, eggs are an animal-based product.
What about dairy?
No, Milk, yogurt, butter, and sour cream are all considered animal-based products.
Can I have a vegan protein powder?
This would be a grey-area item as most protein powders will have preservatives and usually sweeteners.
Can I have artificial sweeteners or plant-based sweeteners like agave, stevia, or monkfruit?
The point of spiritual fasting is to deny your flesh, so it seems wise and in line with the purpose of fasting to eliminate all sweet foods. Also, natural and artificial sweeteners can spike your blood sugar which will ultimately make your fast harder and can stimulate appetite and cravings.
What if I need to eat out?
Eating at home is preferable and much easier when you’re on the Daniel Fast. If you get stuck, you can order a salad with olive oil and lemon. You can also order separate side dishes like rice, beans, and side vegetables without butter or sauces.