This post is a follow-up to the post I wrote about on Fasting. That post offers more spiritual insight and guidance. This post is more practical in how to complete a Daniel Fast, specifically regarding the food we found easier and delicious to make.
After that first time in Greece that I wrote about on this post my husband Bryan and I have fasted a few other times, two specific times related to our experience with adoption that were incredible. Maybe I’ll write about those someday but today is not that day.
To give some structure and guidance to our fast, we wanted to follow a program. We love a protocol—couch to 5k, whole 30, Bible in Six Months or Every Word in 90 days, etc. It makes things easier to work within set parameters.
While this is definitely not just some hashtag protocol to try, I know how I function best, and it’s within some sort of structure, giving boundaries and steps to reach the goal.
Bryan and I tried the Daniel fast after reading the book of Daniel and being inspired by his resolve. I wanted that resolve, that discipline combined with faith was alluring, especially during times that felt so hard: waiting for a baby, waiting for degrees, discernment during the adoption process, and points of change in our careers.
It’s easier to do the Daniel fast with someone. I’ll start there.
We bought the book, read the book, tried some recipes, and really followed it to the tee the first time, except that we added eggs.
The next few times, we learned to repeat the recipes we liked and discard those that weren’t worth the trouble and super unique (expensive) ingredients.
Keep scrolling for recipe links.
The Daniel Fast book is very helpful. Some of the recipes are delicious (not all :), but the book also allots a portion of the text to devotions for 21 days, which are really helpful if you’re starting this for the first time.
In short, the Daniel fast seeks to follow the fast protocol that Daniel lists out in the book of the Bible so named after him. When the king wants Daniel to eat the rich foods of Babylon, he offers an alternative. Daniel is one of the more learned members of the royal household, a member of the nobility, who is part of the first group taken to Babylon from Israel. This occurs during the first captivity at the fall of Israel. He and his friends are good looking and promising, “qualified to serve in the king’s palace” (Dan 1:4). Daniel does not want to defile himself with the rich foods of the palace, and so he asks if he can partake of vegetables and water for ten days. Well, you guessed it! In the end, they were “healthier and better nourished” than the others who ate the rich foods. The Bible says because of this resolve (Dan 1:8), God gave “knowledge and understanding of all kinds” (vs 17).
The Daniel Fast (according to the book) requires one to eat fruits, vegetables, and whole grains for 21 days. We decided to allow eggs, too.
There is nothing incredibly special about the Daniel fast, but it offers structure that is helpful when starting the discipline of fasting.
Also, Jesus tells us about how to fast in Matthew 6:16-18.
I learned quite a bit from a long podcast with Annie Downs on “That Sounds Fun.” She interviewed Christine Caine, Jada Edwards, and Aundi Kolber on their experiences, their understandings, and what they believe about fasting. Very enlightening if you want to listen! The speakers describe what to do when you’re working or have a big family event, and even how to incorporate fasting into a weekly rhythm. Transformation church also has tons of resources. Beth Moore’s study on Daniel also gave ideas for completing a fast like Daniel.
Back to the Daniel Fast meal plan, let’s talk practicalities.
I usually start the weekend by creating the grocery list, planning out the nights where everyone is home and piecing together the nights where we have activities.
I also want to state the caveat that I don’t mind repeating meals. My 21 day plan for you will repeat meals. It’s more practical financially, so I have ideas for general meals, eating leftovers for lunch, etc.
The first few days will be a little rough when your body withdraws from sugar, especially if you are also going to exclude coffee, which some people do when the creamer situation is less than desirable (i.e. no yummy cream or creamers). I have not made that choice. I prefer oat milk creamer with no sugar added over no coffee at all. More and more dairy alternatives are available.
Breakfasts:
- Oatmeal with fruit, nuts, and/or nut butter
- Cascadian Farms Sugar Free cereal with sugar-free almond or oat milk
- Eggs with a bagel thin or whole wheat tortilla (Bagel thins have a small amount of yeast. You decide what you’ll allow and exclude).
- Smoothies (Recipe: ice, large handful of spinach, ½ c sugar free almond milk (maybe more), 1/2 c frozen cherries, 1/2 c frozen blueberries, and 1 Tb of almond butter)
Lunches:
- Lentil Soup with flatbread
- Pasta Salad (Recipe: Fave pasta, cook, drain, cool, and add: Chickpeas, tomatoes, spinach, arugula, yellow pepper, cucumber, parsley. Dressing as pesto + mustard or Dijon mustard)
- Eggs + Whole wheat tortilla
- Whole wheat tortilla + banana + nut butter
- Amy’s Organic Soups I like Lentil the best or Black Bean Vegetable as a close second, and Bryan prefers the Southwestern. Trader Joe’s also has some great options.
- Leftovers from dinners
- Avocado with pico de gallo “quesadilla” (Recipe: Two whole wheat tortillas with taco seasonings, guacamole and pico grilled on a skillet)
- Eggs, avocado and Everything But The Bagel Seasoning with whole wheat tortilla and fruit
Dinners
- Vegan Chili (makes a lot!) Jennifer Garner also put one on instagram in December 2022, which is yummy.
- Sweet potato + Black Bean + Corn Tacos (with whole wheat tortillas, and exclude the honey) *
- Make Your Own Stir Fry
- Vegan Crunch Wrap (Take on Taco Bell…more intensive bc it requires a vegan nacho cheese sauce)
- Quinoa Salad sans cheese and a spin on the dressing
- Easy dinner: Whole wheat pasta + Rao’s pasta sauce, can add zucchini, onion, mushroom, peppers, etc.
- Cauliflower Veggie Pizza with No Cheese (This crust is delicious, but it does have a tiny add on of sugar, so you make your own choice)
- Almond flour pancakes with berries (so many recipes out there; I like this one) This is nice if, like me, you want something special for a weekend breakfast, too. I think the first Saturday morning is the hardest!
- Tostones with green salsa. I didn’t make the avocado ranch, but just with avocado. You can buy the Tostones frozen or buy plantains and make them yourself. It’s time-intensive, though.
- Eating out: Gusto, Cava, or any place with a veggie burger or side salad.
And then, repeat with leftovers or make it all again the next 10-11 days. It’s super helpful to freeze what you don’t finish for the next week.
Also important to note, breakfast is the easiest meal to eat out and still feel somewhat full, especially if you’re eating eggs. I also just love breakfast.
