7 Day Daniel Fast Meal Plan With PDF Shopping List
If you're looking to try the Daniel Fast, or just want some healthy meal ideas, you've come to the right place! This 7-day Daniel Fast meal plan will give you a perfect idea of what foods are allowed on the Daniel Fast.
You'll also find a one-week meal plan, Daniel Fast recipes, and a shopping list. You can also get the meal plan and shopping list as a downloadable pdf.
Before we jump into the Daniel Fast recipes, let's look at what the Daniel Fast is and what the Bible says about it.
What is the Daniel Fast?
The Daniel Fast is based on the Old Testament book of Daniel. The Bible records that the prophet Daniel fasted and abstained from three times. You can see this in chapters one, nine, and ten.
The Daniel Fast most Christians practice today involves eating only whole, plant-based foods and is based primarily on Daniel 1:8-16 and Daniel 10:2-3.
On a Daniel Fast, you abstain from meat, fish, seafood, and all animal products, which include eggs and dairy products. You'll also avoid beverages other than water, yeast bread, and processed foods.
Anyone can follow a Daniel Fast meal plan, but this is primarily a form of Christian fasting.
How does a Christian fast differ from fasting for health?
Although fasting has physical health benefits, the primary goal for a Christian fast is spiritual health.
The goal is pursuing God, hearing His voice, and spending time in His presence.
That means a Daniel Fast isn't just about the food! Sometimes, we focus too much on what to eat and not eat. Our fast can seem to be all about our hunger and eating habits.
But at the end of the day, we're not trying to complete a perfect Daniel diet plan. Instead, fasting is about clearing away the outside input, noise, and clutter to focus on God and nourish ourselves with spiritual food.
So make sure that when you're planning to fast, you think about how you'll focus on God during this time.
Set aside time in your schedule for prayer, worship, meditation, and reading your Bible. This ensures you intentionally connect with God and reap the true benefits of fasting.
And let your hunger and cravings continually remind you to focus on the Lord ALL the time... not just during morning devotionals, but throughout your day.
Romans 12:1-2 MSG
What Does the Bible Say About the Daniel Fast?
The Daniel Fast is a biblical partial fast where you eat only plant-based foods. A partial fast involves giving up certain types of food or only eating at certain times of the day.
For example, you could eat only one meal a day. Or fast from sun up to sun down. Different forms of intermittent fasting, also called time-restricted eating, have become popular in recent years.
The Daniel Fast doesn't affect when you eat, but what you eat.
We have a blog post with 52+ scriptures on fasting. Be sure to check this out to see the many types and lengths of fasts recorded throughout the Old and New Testaments.
Some people are not fond of the term "Daniel Fast" because it doesn't actually appear in the Bible.
However, we see three examples of Daniel fasting.
Daniel 1:12 - Please put your servants to the test for ten days, and let us be given some vegetables to eat and water to drink.
Daniel 9:3 - So I gave myself to the Lord God to seek Him by prayer and supplications, with fasting, sackcloth and ashes.
Daniel 10:2-3 - In those days, I, Daniel, had been mourning for three entire weeks. I did not eat any tasty food, nor did meat or wine enter my mouth, nor did I use any ointment at all until the entire three weeks were completed.
These scriptures tell us three times that Daniel fasted or abstained from certain types of food.
You could also approach fasting with this thought: When we fast, we're following an example rather than a prescription.
The Bible doesn't specifically spell out 10 foods to eat and 10 foods to not eat on the Daniel Fast. Rather, it tells us about Daniel's intentions in fasting, which were not to defile himself and to seek the Lord.
In today's culture, with modern agriculture, technology, and shipping, we have many more foods available to us than Daniel and his friends had access to. This means we have some gray areas for "what to eat" on a Daniel Fast, and interpretations of what's acceptable for Daniel Fast recipes may vary depending on which blogs and books you read!
But to start, read the full Bible context for how Daniel fasted and why Daniel fasted. Then PRAY and see how the Lord is leading you to fast.
Also check out the post, How to Start Christian Fasting - 11 Key Steps.
Can You Do a 7-Day Daniel Fast?
You commonly hear about people doing the Daniel Fast for periods of 10 days or 21 days. That's because those are the periods of time Daniel fasted for in the Bible, as noted in the scriptures above.
Does that mean you have to choose 10 or 21-day fasts?
Absolutely not!
Just like you don't have to pray for one hour to make it "count," the Lord hasn't put limits or timeframes on how long we have to fast.
If you're intimidated by the idea of fasting, there's no harm in starting with a one-day or three-day fast to experience the spiritual and physical benefits. You can always extend your fast and keep going. When you are faithful to take small steps, God will expand your capacity and endurance for fasting.
Here are a few reasons to use a 7-day Daniel Fast Meal Plan
You're doing a 21-day meal plan and want to master 7 days of Daniel Fast recipes and repeat them three times. This makes cooking easier.
You're doing a 10-day Daniel Fast meal plan, but you want to make room for leftovers or filler meals, not cook ten days in a row.
You're doing a 7-day Daniel Fast meal plan because that's the length of fast your church or group is doing – or how long the Lord told you to fast.
What Can I Eat on a Daniel Fast?
When it comes to Daniel Fast recipes, you have tons of choices. But...the Daniel Fast diet is vastly different from the standard American diet. We have tons of processed food and fast food options.
Your Daniel fast recipes should contain only plant-based ingredients and foods.
I wouldn't worry about this feeling too "easy" compared to other forms of fasting like a complete or water-only fast. Unless you currently follow a strict vegan diet or eat predominantly plant-based meals, it will likely be a sacrifice to give up the delicious drinks and snacks we all have readily available.
Foods to eat on the Daniel Fast
Again, with the Daniel Fast, you're eating a whole food plant-based diet. So that means you avoid packaged and processed foods and always double-check ingredient labels to ensure there aren’t added sugars or ingredients not included in the Daniel Fast.
What to Eat
fruits
vegetables
whole grains
legumes and beans
nuts and seeds
plant-based oils (avocado oil, olive oil, and coconut oil are best)
fresh and dried herbs
water
Meal-planning Tips
Fruits and vegetables: you can eat fresh (best choice), frozen, or canned. Just make sure there's no added sugar or other sauces. Wash and chop up raw veggies like bell peppers, cucumbers, carrots, and celery for snacks and side dishes.
Another tip is to make a big batch of salad (both green salad and fruit salad) to have handy to eat.
Whole grains: whole grains are plants as close to nature as possible. Options include quinoa, couscous, farro, oats, amaranth, brown rice, millet, and wild rice. Again, when buying a whole grain, check the ingredient list.
Legumes and beans: this group includes chickpeas, black beans, pinto beans, kidney beans, and lentils. Have plenty of canned or pre-cooked beans handy for quick meals like chili or soups. You can also add beans to your salads for hearty fiber and protein.
Nuts and seeds: these are great for snacks and also to add crunch to any meal. Nuts like almonds, walnuts, and pecans are best if you don't have a nut allergy. Seeds options include sunflower seeds, pumpkin, chia seeds, and flax seed meal.
Plant-based oils: avocados and coconut are great for cooking and are healthy fats. Olive oil is also a good option for salad dressings and sauces. Avoid oils that are high in omega-6 like sunflower, corn, soybean, and cottonseed.
Fresh and dried herbs and spices: these add tons of flavor to your meals without adding sodium and preservatives. Try fresh or dried basil, sage, thyme, oregano, cilantro, and parsley.
Water: water is the most important part of any meal plan. You should drink at least 8 glasses of water daily at a bare minimum.
Some people drink tea on a fast if it's decaffeinated, while others abstain from all beverages except water.
Foods to abstain from on the Daniel Fast
meat (chicken, beef, pork, turkey, etc.)
dairy (milk, cheese, yogurt, butter, sour cream)
eggs
fish and seafood
bread with yeast and baked goods (leavened bread)
fried foods
alcoholic drinks
coffee, juices, soft drinks, and energy drinks
sweeteners (artificial sweeteners, honey, sugar, brown sugar, cane sugar, raw sugar, etc)
spices that contain preservatives or additives
Generally, you want to stay away from any packaged, deep-fried foods or indulgent foods in addition to alcohol and all animal products. We're going to dive into the meal plan next.
7-Day Daniel Fast Recipes and Meal Plan
Here are the recipes for this Daniel Fast meals in the 7-day meal plan in this post. You'll find links and tips below, followed by the shopping list. You can also receive this information as a download by filling out the form below:
Daniel Fast Menu
Day 1
Breakfast: Daniel Fast Fruit and Nut Breakfast Bowls
Variety is endless with these breakfast bowls. You can put in whatever types of nuts and fruits you prefer. (Just make sure you adjust your shopping list accordingly.)
The bowls taste best when you have a variety of textures, so think about fresh fruits and dried fruits along with crunchy nuts and seeds.
Lunch: Southwest Salad with Cilantro Lime Dressing
Top your green salad with bell peppers, tomatoes, avocados, corn, and black beans for a filling Daniel Fast lunch.
Mix up a quick Daniel Fast-friendly salad dressing, like the cilantro lime dressing in the link.
Dinner: Cashew Chickpea Curry
We put this recipe on day one because you might decide to make it more than once–it's that tasty!
Serve your cashew chickpeas over white rice, brown rice, or wild rice. You can also get creative and serve over another whole grain like quinoa or couscous.
*If you're using dried cannellini beans for Day 2 soup, be sure to soak them overnight.
Day 2
Breakfast: Oatmeal (3 Make Ahead Oatmeal Options)
Oatmeal is a Daniel Fast breakfast favorite. You can use one of the make ahead options in the link to create a big batch to eat throughout the week.
Also, top your oatmeal with fresh fruit and nuts or seeds, like walnuts, chia seeds, and ground flaxseeds for healthy and filling fats.
Lunch: White Bean and Spinach Soup
This hearty soup contains nutritious spinach and cannellini beans (aka white beans).
You can always pair your soup with a green side salad or some fresh veggies and fruit.
Dinner: Roasted Eggplant Stacks with Cashew Ricotta -(optional veggie noodles or spaghetti squash)
With just a few steps, you can make a ricotta substitute out of cashews. You need to soak the cashews for 2 hours, so be sure to plan ahead on that.
Serve these roasted eggplant stacks with a green salad. You can also cook up spaghetti squash or veggie noodles like zucchini or sweet potato spirals and top them with tomato sauce.
Day 3
Breakfast: Banana Nut Butter Smoothie
Add one cup of coconut or almond milk, 1 banana, 2 TBS natural peanut butter, and 1 cup of loosely packed spinach to your blender.
Top with a few ice cups and blend until smooth.
Lunch: Mango Black Bean Lettuce Wraps
Instead of a taco or sandwich, think about how you can substitute Daniel Fast-friendly fillings in a lettuce wrap.
Dinner: Lentil Soup and salad
Lentil soup is a staple for the Daniel Fast. As you know, leavened bread (aka bread made with yeast) is out on the Daniel Fast.
You can always add a salad to make your meal more filling. However, some people also like to include a side like triscuits or corn tortillas (just double-check your ingredients for no sugar, etc.).
Day 4
Breakfast: Daniel Fast Fruit and Nut Breakfast Bowls
Enjoy another fruit and breakfast bowl combo! You can also add a 1/2 cup side of oatmeal for an extra filling breakfast.
Lunch: Lentil Soup Leftovers
Enjoy a bowl of leftover lentil soup from last night's dinner. Serve with an assortment of fresh veggies and hummus.
Dinner: Southwest Veggie Burrito Bowl
If you're eating out at Chipotle or a similar Mexican restaurant, you can build a Daniel Fast-approved burrito bowl with rice, beans, veggies, and salsa.
You can also make this one at home. Sorry - no cheese or sour cream!
Day 5
Breakfast: Savory Breakfast Potatoes with Sauteed Veggies
If you're ready to change up your breakfast, try these Daniel Fast-friendly breakfast potatoes.
Potatoes are warm, satisfying, and filling.
Plus, you have onions and peppers, along with herbs to give them some extra flavor.
For a side dish or topping, you can saute up some zucchini, spinach, mushroom, or other fresh veggies.
Lunch: Pearl Couscous with Roasted Tomatoes and Spinach
This pearl couscous dish is versatile. You can eat it for a main meal, or make up a big batch to serve as a side dish along with other meals.
(In a pinch, you can skip the step of roasting the tomatoes and just throw them in fresh.)
You could use regular couscous in this recipe, but pearl couscous has a dense texture more similar to pasta that some people find more filling.
Dinner: Corn Chowder
You'll love this corn chowder if you're in the mood for a filling soup with some texture.
Top it off with green onion, cilantro, and some pumpkin seeds.
Day 6
Breakfast: Baked Cherry Berry Oatmeal
Baked oatmeal recipes will give you several servings of breakfast all at once. This baked cherry berry oatmeal is no different!
Serve it up with a handful of walnuts for some crunch and healthy fats.
You can also top with some fresh or dried fruit.
Lunch: Bulgur and Roasted Veggie Whole Grain Bowl
You can use this recipe link, or simply roast the vegetables you have on hand and serve them over whole grains.
Bulgur may be a welcome change, or you can use brown rice or quinoa.
Dinner: Stuffed Portabella Mushroom Caps
Mushrooms...you may love them or hate them (in which case you'll want to skip this recipe :) and eat some leftover corn chowder).
Portabella mushrooms are hearty and filling, making them a great meat substitute for vegetarians.
But be careful how you cook them, as they can easily become soggy if you over-steam or overcook them.
Day 7
Breakfast: Green Smoothie
Add 1 cup water, 1 cup frozen pineapple, 1/2 cup spinach and 1/3 avocado, and 2 tsp lemon juice to your blender.
Blend until smooth (add more water if you need to thin, and more ice if you need to thicken).
Lunch: Mediterranean Salad
Enjoy a hearty salad topped with a variety of veggies. You can top with some olives, pine nuts, and chickpeas.
Dinner: Southwest Sweet Potato Boats
Sweet potatoes are nutritious and filling. If you've been feeling a bit hungry after seven days of Daniel fasting, these stuffed sweet potatoes with corn and black beans will be sure to fill you up!
The avocado lime drizzle is also a great addition.
Daniel Fast Snack Ideas
The snack items below have not been added to the shopping list, but you may have leftovers of nuts, veggies, etc., that you can eat as a snack. Or, be sure to add the following to your list
Apples or Bananas with natural nut butters
Celery and carrot sticks
Celery with nut butter and raisins (“Ants on a Log”)
Edamame
Fresh fruits
Hummus with veggies
Nuts
Smoothie
Trail mix
Interested in more ideas? Check out 7 Daniel Fast Breakfast options.
Daniel Fast Shopping List
Here is the shopping list for the 7-day meal plan recipes listed above. Yes, it seems quite long! But remember that the most expensive items in your grocery cart are typically meat and animal products. Beans and rice are known for being cheap!
Vegetables and Fruits
Mixed berries (blueberries, raspberries, blackberries, strawberries)
Bananas
Mango
Fresh fruit for snacks
Romaine lettuce (for salads)
Baby kale
Fresh spinach (at least 10 oz)
Large lettuce leaves (romaine or Bibb lettuce for wraps)
Carrots
2 cucumbers
Green and purple cabbage, shredded
Brussels sprouts
Cauliflower florets
2 pints grape or cherry tomatoes
2-3 red bell peppers
1 yellow or orange bell pepper
Jalapeno pepper (optional)
2 medium carrots
1 medium eggplant
1 medium zucchini
4 large portabella mushroom caps
5 avocados
4 limes
4-5 lemons
1-2 bulbs of garlic
1 cup potatoes, diced
2 cups red or gold potatoes
5 sweet potatoes
4 white or yellow onion
1 red onion
Celery
Optional: veggie noodles (zucchini, sweet potato, or spaghetti squash)
Fresh ginger root
Fresh cilantro
Green onion
Fresh parsley
Fresh dill
2-3 sun-dried tomatoes
Nuts and Seeds
Walnuts
Raw cashew nuts (halves or pieces)
Optional: Nuts or trail mix for snacks
Chia seeds
Ground flax seeds
Pumpkin seeds
Pine nuts
Natural nut butter (almond, peanut, etc.)
Pantry Items
Olives (pitted kalamata)
Raisins or golden raisins
Dried cranberries
Oatmeal (steel-cut oats are best)
3 15oz cans of black beans
2 15 oz cans of chickpeas (garbanzo beans)
Dried cannellini (white) beans (OR 2 15-ounce cans)
Dried lentils
Quinoa
Bulgur
Pearl couscous
Brown rice
15 oz can of coconut milk
4 - 32 oz vegetable broth
14.5 oz diced tomatoes
Dried Herbs and Seasonings
Dried basil
Dried oregano
Dried parsley
Cumin
Chili powder
Cinnamon
Onion powder
Paprika
Turmeric
Dried thyme
Bay leaf
Olive oil
Avocado oil (optional)
Coconut oil (optional)
Salt & pepper
Frozen
2 15oz packages of frozen corn
Frozen blueberries
Frozen cherries, pitted
Frozen pineapple
Cold
Milk substitute - coconut, almond, or oat
How to Use This List
This list is a guide, it’s not going to be perfect. Every grocery store carries different options, and every person has different preferences.
When you’re shopping, you may have questions if the options don’t exactly align with the list, or there isn’t a precise amount on the list (for example, “spinach”).
Here are some things to consider for your Daniel Fast recipes:
This list was created for the 7-Day Meal Plan in this post.
Most recipes on this plan serve four people, soups usually make six servings.
The size of your items affects how many you need to buy. For example, if the onions, red bell pepper, or other vegetables are huge, you may need fewer.
This shopping list assumes some purchases will also be eaten as snacks, but it may not be enough. Take that into account if you need extra fruits, veggies, nuts, etc. (The blog post has a list of snack ideas.)
The meal plan has some flexibility, which is why some items on the list don’t have an exact amount. You may eat things like nuts or dried fruit for snacks, or use them as toppings for oatmeal or salads. Salads are another variable – if you plan to eat a side salad with every dinner, you may need more lettuce and veggies.
You can make substitutions or leave out items in many cases. If you don’t like avocados, leave them out. If you run out of vegetable stock, use water. If you don’t want to buy sundried tomatoes to use only one time, just skip that ingredient. Or if you prefer kidney beans or pinto beans, just sub them in!
Grocery store pick up. If your store offers free curbside or delivery options, this is a major time and energy saver!
In Conclusion
Whether you’re new to the Daniel Fast or a seasoned pro, this list is a great resource for creating healthy and delicious Daniel Fast recipes and meals during your fast. With so many options and flexibility, it’s easy to find recipes that suit your schedule, tastes, and lifestyle. So get cooking! And remember to check the Daniel Fast Journey book and website for more tips and resources.
Here's to your spiritual health!