Daniel Fast Food List + Easy Recipe Ideas

The Daniel Fast is a plant-based diet based on the fasting performed by Daniel in the Old Testament.

Fresh vegetables to eat on daniel diet

Have you considered the Daniel Fast? It is based on two fasts followed by the prophet Daniel in the Bible’s Old Testament. The modern version includes a 21-day plant-based diet that requires people to stay the semi-fast for three weeks and focus on spiritual matters. The Daniel Diet has been trending in recent years due to the popularity of some celebrities. Check out our sample of the Daniel fast food list to help you know what foods you can and cannot eat while on this diet. 

The Bible doesn’t include exact details about what Daniel ate when he was fasting. However, there are some clues, including “pulses.” So the modern version includes options like whole grains, nuts/seeds, beans, veggies, and fruits. The only drink you can consume is water, so soft drinks, sports drinks, tea/coffee are not allowed. One of the main features of this diet is it gives people time to focus on spiritual issues, which can be tough in the hustle and bustle of modern life. Meanwhile, it is also good for physical/mental health.

What Exactly Is the Daniel Fast?

This fast is based on the biblical prophet Daniel who lived around the 6th century BC. The Tomb of Daniel is located in modern-day Iran, which was known then as Persia. Daniel was a major prophet in the Bible and was linked to royalty.

The Daniel Fast is a blend of two fasts that the prophet did during the Old Testament. One was a 10-day fast, and the other was a 21-day fast. This fast can also be combined with prayer/meditation and focus on the spiritual life.

The Daniel Diet has become popular in recent years for maintaining a healthy lifestyle. It’s even being followed by some celebrities who want to boost their health. The fast typically lasts for 10 to 21 days, like the two fasts explained in the Bible.

Daniel’s first fast takes place in the first chapter of the Book of Daniel. The prophet and his three friends were taken to Persia for a three-year training program. During that time they were allowed to eat the food and wine of King Nebuchadnezzar.

However, Daniel didn’t want to eat the royal food and fermented grape juice. One theory is the reason is the king’s food did not meet traditional kosher laws.

Daniel and his friends did a 10-day semi-fast that only included veggies and water. Then after the 10 days, they looked healthier than the young men who ate the king’s food. So it seems the old-school advice of “eat your veggies” is a good one.

Daniel also did another fast in Daniel 10. This fast is also restrictive since it didn’t allow animal products or sweets. This swapped out different foods like:

  • Meat
  • Fish
  • Eggs
  • Dairy
  • Added sweeteners (sugar and honey)

Foods like fish, chicken, and honey aren’t necessarily unhealthy. However, consuming a lot of them can cause health issues.

Daniel Fast: Food List

As noted, some of the foods/drinks excluded from the Daniel Fast food list aren’t necessarily unhealthy. However, if you consume lots of food like meats and processed foods they can cause various health issues like heart issues and high blood sugar. The goal of the fast is to remove those items from your diet for 21 days.

It’s worth noting that the Daniel Diet isn’t a total fast. You’re allowed to eat certain foods but are restricted from eating others.

You also have to avoid other foods like yeast, solid fats, alcohol, caffeine, processed foods, and food additives. Some of these foods can be healthy, but it’s also good to do a body detox from time to time to help boost your health.

Here’s what’s allowed on the Daniel Diet:

  • Whole grains: This includes brown rice, barley, corn, oats, and quinoa. The key here is to go with whole grain versions instead of refined grains. This provides more nutrients, including vitamins, minerals, and enzymes. Meanwhile, refined grains are more likely to cause inflammation.
  • Beans: You can go with any kind that is dried/canned. If they’re canned, make sure it does not contain too many additives like salt. You can pick from options like lentils, chickpeas, and kidney beans.
  • Vegetables: This includes fresh/frozen/canned veggies. Make sure there’s no extra salt added. You can eat any veggies, including high-carb potatoes.
  • Fruit: Go with fresh fruit for the best results. Frozen is also allowed. Make sure to go with low-sugar fruits when possible. Canned fruit is allowed minus sugar.
  • Other 
    • Nuts/Seeds
    • Olive/Coconut Oil
    • Herbs/Spices

Make sure to eat a wide range of options like nuts, seeds, herbs, and spices. This will add more nutritional value to your food. These options are loaded with many nutrients even though you’ll consume less than fruits and veggies, for example. The key is to keep your meals natural and healthy.

Recipe Ideas for Daniel Fast

Tofu 

This popular soy product is loaded with nutrients, including protein and vitamins/minerals. You can make lots of recipes including scrambled tofu. It has the texture of scrambled eggs, but swaps out the eggs and swaps in the bean-based food. You can also add other ingredients like mushrooms, spinach, and nuts. 

Salad

You can’t go wrong with any veggie salad. Make sure to mix and match lots of greens, veggies, and herbs/spices for an array of different flavors, textures, and nutrients.

Bars

You can combine lots of ingredients like dates, coconuts, etc. It’s a great option for snack time and other times during the day. Search the web for different recipes that can add flavor and nutrition to your meals. There is no need to spend hours in the kitchen making snacks, as these bars are so easy to make.

Quesadillas

You can make these vegetarian with ingredients like black beans. You can even mix and match different ingredients to add whichever ones you like. This is a super-healthy food and especially when you go with whole-grain tortillas over refined grains. Make sure to search the web for different recipes.

Oatmeal

There are various options that you can prepare in under 10 minutes. Make sure to add fresh fruits to add more nutrition to the popular breakfast food. You can also add lots of spices to spice up your life. There are unlimited options when you combine fruits/spices with the whole grain.

***Green Smoothie

This is a great option since you’ll be getting a refreshing drink AND your leafy greens. It’s also super-easy to make for breakfast, snacks, or just about any time during the day. Research different recipes so you can find ones that include some of your favorite ingredients from the daniel fast food list.

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