the Daniel Fast
The Daniel Fast is based upon the prophet Daniel’s experiences as recorded in the Bible. Scripture gives us some insight (such as in Dan. 10:3) into what he ate and didn’t eat; however, we don’t know his complete menu. What we do know is this: In Daniel 1, Daniel chose not to eat the royal food that he was being served and ate only vegetables and drank water. Another time (in Daniel 10:2-3) he deprived himself of choice food, meat, and wine as he sought the Lord in prayer. Most commentaries believe “choice food” would have been bread and sweets.
Below we cover:
- What foods can I eat on the Daniel Fast?
- What foods can’t I eat on the Daniel Fast?
- Can I work out on the Daniel Fast?
- Tips and Recipes
Frequently asked questions about the Daniel Fast
- All fruit – fresh, frozen, dried*, juiced*, or canned*.
- All vegetables – fresh, frozen, dried, juiced, or canned.
- All whole grains – amaranth, barley, brown rice, oats, quinoa, millet, oats, popcorn, rice cakes, and 100% whole wheat (pasta, flour, and some tortillas).
- All nuts & seeds – almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds; unsweetened almond milk. Nut butters without sugar are also included.
- All legumes – canned or dried; black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, pinto beans, and split peas.
- All quality oils – avocado, coconut, grapeseed, olive, peanut, sesame, and walnut.
- Beverages – distilled water, filtered water, and spring water.
- Other – unsweetened almond milk, coconut milk, rice milk, or soy milk; herbs, spices, salt, pepper, unsweetened coconut flakes, seasonings, Bragg’s Liquid Aminos, soy products, and tofu.
*When buying dried and canned fruit ensure it’s no sugar added. Juice needs to be 100% juice not cocktail and no sugar added.
- All meat & animal products – including but limited to bacon, beef, buffalo, eggs, fish, lamb, poultry, and pork.
- All dairy products –including but limited to butter, cheese, cream, milk, and yogurt.
- All sweeteners – including but limited to agave nectar, artificial sweeteners (corn syrup, dextrose, fructose, glucose, high-fructose corn syrup), brown rice syrup, cane juice, honey, molasses, raw sugar, syrups, stevia, and sugar.
- All leavened bread & yeast – including but limited to baked goods and Ezekiel bread (if it contains yeast and honey).
- All refined & processed food products – including but limited to artificial flavorings, chemicals, food additives, preservatives, white flour, and white rice.
- All deep-fried foods –including but limited to corn chips, French fries, and potato chips.
- All solid fats – including but limited to lard, margarine, and shortening.
- Beverages – including but limited to alcohol, carbonated drinks, coffee, energy drinks, herbal tea, and tea.
When purchasing food, READ LABELS.
- Avoid sugar. There are many different names for sugar—here are a few of them: barley malt, cane sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, maltodextrin, sucrose. Also, avoid chemical and artificial preservatives and other additives.
Salad Dressings. Most salad dressings are filled with additives and preservatives that are not allowed. The easiest way to dress a salad during a Daniel Fast is to season your own oil and vinegar or use squeezed fresh lemons and season to your liking. If that doesn’t do it for you, see our recipe section for some dressing recipes.
100% whole grains/wheat. Many food companies add a whole grain to the top of their ingredient list and then accompany it with plain old “enriched” white flour and the same ingredients they have always used.
This makes it very hard to find authentic 100% whole grain products. An excellent example of this is tortillas and wraps. It is very hard to find ones that do not contain white flour. READ THE LABELS.
- For our purposes on the Daniel Fast, if you don’t recognize it as a whole food, avoid it.
Yes, you can workout while doing the Daniel Fast. I recommend that you count your calories for a couple of days to ensure you are eating enough food to sustain your workout. Eating a plant-based diet can require a little more food than other meals.
For people who consume a lot of sugar or any amount of caffeine, they may experience headaches and lightheadedness for the first few days of the fast.
If you feel any of these symptoms you may also want to ensure you are drinking enough water and eating enough food. Always start with water to flush out any toxins.
Check out this article from the National Institutes of Health regarding the health benefits of the Daniel Fast. They cited regulated blood sugar levels, improved cholesterol, and increased metabolic rate.
Breakfast
Oatmeal from Chick-fil-a, Starbucks, or Panera. Be sure to ask for it without sweeteners.
Smoothies from Smoothie King, Tropical Smoothie, or any local smoothie shop. Be sure to ask for it without sweeteners and chocolates.
Lunch and Dinner
Lunch and dinner tends to be easier these days. You can grab a salad, soup, or bowl. Check out Chipotle, Jason’s Deli, Chopped, and Panera.
Grab food at your local favorite Chinese. Order steamed veggies and brown rice.
Many Mediterranean places have options as well such as Cava and Roti.
Free Fasting Prep Guide
We created a great resource guide to help you prepare properly for the Daniel Fast and fasting in general.
We answer your questions about:
- What is fasting?
- Why Christians should fast?
- How should I prepare for a fast?
- and more.
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