Fruit, vegetables, grains and legumes laid out for a Daniel Fast

7-Day Daniel Fast Meal Plan

Breakfast, lunch, dinner and a snack for the first week of the fast, with the grocery list to go with it.

This 7-day Daniel Fast meal plan gives you breakfast, lunch, dinner and a snack for every day of the first week. Every recipe keeps to the fast: no meat, dairy, eggs, sweeteners, yeast or refined flour. Each day carries the theme and the scripture of that day of the fast, and the grocery list for the whole week is below the plan.

Cook a double pot of lentils or soup on day 1 and day 3 and the week gets much lighter. The food list with everything that is and is not allowed is on the Daniel Fast guide.

Week one

The Plan, Day by Day

Day 1 · Daniel 1:8

The decision

Breakfast
CharosetFast version: Swap 1:1 for date paste, loosened with a spoon of warm water. Use unfermented grape juice, which the recipe already offers as the alternative. with Ezekiel's Seven-Grain BreadFast version: Leave the yeast out and bake it flat, the way unleavened bread is made. Swap 1:1 for date paste, loosened with a spoon of warm water.
Lunch
Daniel Fast Lentil & Vegetable Soup with Unleavened BreadFast version: Use whole wheat or spelt flour 1:1 and add a splash more water.
Dinner
Lenten Vegetable Soup
Snack
Biblical Hummus

Day 2 · Daniel 1:12

Ask for pulse

Breakfast
Daniel Fast Overnight Oats with Dates & Figs
Lunch
Daniel Fast Three-Bean Salad with Pita BreadFast version: Leave the yeast out and bake it flat, the way unleavened bread is made. Use whole wheat or spelt flour 1:1 and add a splash more water. Swap 1:1 for date paste, loosened with a spoon of warm water.
Dinner
Mujadara
Snack
Solomon's Pomegranate SaladFast version: Leave the cheese out and scatter chopped walnuts or extra herbs over it instead. Swap 1:1 for date paste, loosened with a spoon of warm water. Stir a spoon of date paste through a squeeze of lemon juice for the same sweet-sour note.

Day 4 · Joel 2:12

Turn with all

Breakfast
Boaz's Roasted GrainFast version: Swap 1:1 for date paste, loosened with a spoon of warm water.
Lunch
Lenten White Bean & Kale Soup with Ezekiel's Seven-Grain BreadFast version: Leave the yeast out and bake it flat, the way unleavened bread is made. Swap 1:1 for date paste, loosened with a spoon of warm water.
Dinner
Daniel Fast Stuffed Peppers with Quinoa & Chickpeas
Snack
Solomon's Pomegranate SaladFast version: Leave the cheese out and scatter chopped walnuts or extra herbs over it instead. Swap 1:1 for date paste, loosened with a spoon of warm water. Stir a spoon of date paste through a squeeze of lemon juice for the same sweet-sour note.

For the whole week

Grocery List

Everything the seven days above use, already in its Daniel Fast form. How much you need depends on how many people you cook for.

Vegetables

  • bell peppers
  • carrots
  • celery
  • cucumber
  • garlic
  • kale
  • mixed greens or chopped romaine
  • onions
  • red onions
  • tomatoes
  • zucchini

Fruit

  • bananas
  • crisp apples
  • dates (also for date paste)
  • figs
  • lemons
  • pomegranate seeds
  • raisins
  • unfermented grape juice

Beans and lentils

  • brown or green lentils
  • chickpeas
  • green beans
  • kidney beans
  • red lentils
  • white beans (cannellini or great northern)

Grains and flour

  • barley flour
  • brown rice (long-grain)
  • millet
  • pearled barley
  • quinoa
  • rolled oats
  • spelt flour
  • whole wheat flour

Nuts and seeds

  • almonds
  • chia seeds
  • tahini
  • walnuts

Oil

  • olive oil

Herbs and spices

  • bay leaves
  • cinnamon
  • coriander
  • cumin
  • ginger or nutmeg
  • mint
  • paprika
  • parsley
  • rosemary
  • salt and pepper
  • thyme

Pantry

  • dijon mustard (no added sugar)
  • vegetable broth (no added sugar)

Days 8 to 21

The Daniel Fast traditionally runs twenty-one days, after Daniel 10:2-3. The Daniel Fast Plan & Recipes app keeps going where this page stops: a meal plan for all 21 days with the scripture for each day, a grocery list that adds up the amounts for your household, and a label scanner for the shop. The first three days are free, then a single payment with no subscription.

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Questions About the 7-Day Plan

What do you eat on a 7-day Daniel Fast?

Whole, plant-based food and water: vegetables, fruit, beans and lentils, whole grains, nuts, seeds and olive oil. No meat, dairy, eggs, sugar or other sweeteners, yeast, refined flour or processed food. Every meal in this plan keeps to those rules.

Can I repeat meals during the week?

Yes. Hummus and the lentil dishes come back on purpose, because cooking once for two or three meals is what makes a fast manageable. Make a double pot on day 1 and day 3.

Some recipes say 'fast version'. What does that mean?

A few dishes on this site are written in their traditional form, with yeast or honey. The line under them says exactly what to change so they stay inside the fast, for example baking the pita flat without yeast.

What comes after day 7?

The Daniel Fast traditionally runs 21 days, after Daniel 10:2-3. The Daniel Fast Plan & Recipes app continues the plan for all 21 days, with the scripture for each day and a grocery list that adds up the amounts for your household.