Need Daniel Fast recipes? Here’s a Daniel Fast food list, meal plan download, and all you need to know about this Bible-based 21 day fast.
Looking for Daniel Fast recipes, but not sure where to start? The Daniel Fast is a short-term partial fast with the goal of improving spiritual health. It’s followed by people all over the world, meant as a sort of cleanse, not a long-term diet practice. If you’re looking for recipes to start this fast, they can be hard to find! Here’s everything you need to know about the Daniel Fast: what it is, Daniel Fast foods, and all the recipes you need—including a meal plan spreadsheet!
What is the Daniel Fast?
The Daniel Fast is a Biblical-based partial fast that’s often performed for 21 days (though 10 day and 40 day fasts are also common). The goal of the fast is not to be healthier or to lose weight, but draw closer to God. It’s meant as a cleansing to enhance spiritual health through simplifying your diet.
Daniel Fast recipes are essentially a whole food plant based diet (WFPB) with no bread or sweeteners. There are two passages (Daniel 1:12 and Daniel 10:12-13) that define the diet as:
Eating only fruits, vegetables, legumes, whole grains, nuts and seeds
Avoiding “choice foods” such as meat, dairy and sugars
Drinking only water
Important: There don’t have to be strict parameters for the Daniel Fast, there are some gray areas (see below). Once you set on the rules for your own fast, stick to them.
Daniel Fast foods list
What can you eat on the Daniel Fast? Great question. The short definition above leaves a fair amount of questions. Here’s a few more specifics (here’s an exhaustive list):
What you can eat on the Daniel Fast
Vegetables (fresh, frozen, canned, or dried): All vegetables (including potatoes and squashes, as long as they are not fried)
Fruits (fresh, frozen, canned or dried): All fruits
Whole grains and legumes: All whole grains including brown rice, quinoa, corn, wild rice, bulgur wheat, farro, millet, oats, quinoa, popcorn, and all legumes including beans, lentils, peas, chickpeas. Also includes whole grain pasta and whole grain tortillas.
Nuts & seeds: including nut butters with no added sugars
What to avoid on the Daniel Fast
Animal & dairy products including any meat, seafood, eggs, milk, and cheese
Processed foods of any kind, including crackers, chips, fries, fast food, anything with additives or preservatives, white flour, and white rice
Leavened bread meaning anything including yeast, like sandwich bread, artisan bread,
Sweeteners including sugar, stevia, maple syrup and honey
Drinks including coffee, tea, sweetened beverages, soda, and alcohol
Other questions to consider
There is some gray area in the Daniel Fast. Pasta or tortillas could be considered “processed” so you may opt to avoid from eating them, but they’re also minimally processed and many people allow whole grain versions of them.
Do you want to include pasta and tortillas? These are plant based foods, but are minimally “processed”.
Do you want to include coffee and juices? These are plant based, but the typical definition of the Daniel Fast only includes water for drinking.
Do you want to refrain from eating at restaurants to simplify your diet? Making only homemade food for the 21 day fast could be a practice you may want to consider (and might be easier in the long run!).
Daniel Fast recipes
But here’s the big question: what does all this look like in practice? It certainly doesn’t need to be a big plate of carrots and celery. Daniel Fast recipes can be delicious and nourishing (though of course, the goal isn’t to be decadent!). Below are our favorite Daniel Fast recipes.
Important: If you’re not used to cooking on the regular, this will involve a lot more cooking and planning than you’re used to! A key to making a meal plan work is leveraging leftovers and planning ahead. See the “10 Day Fast” tab in the spreadsheet above for examples!
This healthy Daniel Fast chili recipe is hearty and full of flavor, featuring a trio of beans and hearty quinoa. It's robustly spiced with chili powder, and filled with hearty flavor. As a topping, add protein-rich roasted pepitas and a dollop of vegan sour cream. See also: Best Ever Instant Pot Vegetarian Chili.
This easy sheet pan dinner is full of colorful vegetables and loaded with flavor! It's a plant-based dinner that roasts up everything on a sheet pan at once: lots of good-for-you veggies and chickpeas for plant based protein. Throw it all in the oven while you cook rice or quinoa. Top with a dollop of hummus, cashew cream, or another vegan sauce. Dinnertime win!
Next up in our Daniel Fast recipes: curry! This easy chickpea curry is bursting with flavor and it takes only 20 minutes to make. There's big flavor from hearty tomatoes, fresh ginger and curry powder. Serve with brown rice for a hearty meal.
Here’s a fantastic Daniel Fast recipe: Falafel Salad! Make a batch of this easy baked falafel, then layer them with crunchy veggies and top with a creamy, zingy tahini dressing. It's bursting with layered flavor and healthy vegetables.
This creamy wild rice soup has people all over the world singing it's praises: and it's fully plant based! It's full of hearty flavor from white beans, savory mushrooms, and lots of vegetables. Blended cashews make for the creamiest base: you'll swear it has cream in it.
Try these easy Veggie Power Bowls! This combination of whole grain, veggies, protein and a sauce makes dinnertime delicious. This one is irresistibly good, pairing the grain with tender roasted broccoli and cauliflower, crunchy raw veg, and finished off with a creamy pop of tahini sauce. (Note: Omit the sweetener from the tahini sauce.)
Next up in our Daniel Fast recipes: spaghetti squash is a perfect way to eat your vegetables! Roast up some spaghetti squash, or make it in the Instant Pot for quick and easy prep. Top with your favorite marinara sauce: and we suggest adding some chickpeas and topping with vegan Parmesan to make it a filling (and tasty!) meal.
Try this crispy Baked Tofu! You won’t be able to resist sneaking bites off the pan with this one. It’s irresistibly savory and seasoned to perfection, with a satisfying crunch to each bite. Serve with rice and Simple Sauteed Broccoli for a complete meal.
Looking for a Daniel Fast soup recipe? Try this Kale Soup with White Beans! Hearty Tuscan kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It’s comforting and full of bold Mediterranean-style flavors. (Note: Omit the optional Parmesan cheese garnish.)
This split pea soup receives rave reviews: it's cozy and full of flavor, bursting with plant based protein. Instead of using ham, it's flavored with a hint of liquid smoke. You can also make it in an Instant Pot.
This Daniel Fast recipe works as a quick lunch or healthy easy dinner: the Hummus Bowl! Layer a dollop of hummus with crunchy veggies and serve with pita wedges. It’s easily customizable and you can make it super basic or fancier with easy additions of ingredients. It takes just 5 minutes to make this Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.
Here’s a cozy soup that’s made of healthy veggies that taste bright and restorative: this Chickpea Soup with Rice! It’s similar to a chicken rice soup, except it’s made with plant-powered chickpeas instead. Tender grains of rice make for a satisfying thick body to the turmeric and ginger-infused broth, with a punch of lemon zest to brighten each spoonful.
This vegan corn chowder is a fan favorite! You’ll never believe this creamy soup is vegan: it has the perfect velvety texture and is full of flavor. The secret? Blended cashews help to make the creamy body.
This will become your new favorite vegan lasagna: guaranteed. In fact, it’s our favorite lasagna, period! The secrets? A really good marinara sauce, hummus as the creamy layer (instead of ricotta), and a topping of cashew "Parmesan" cheese. It's a stunner: and leftovers save well in the fridge or freezer! Make sure to use whole wheat pasta for Daniel Fast.
Looking for a tasty main dish salad? Try Baked Tofu Salad! It stars this crispy, perfectly seasoned baked tofu: so irresistible you’ll find yourself sneaking crunchy bites right off the baking sheet! Toss them over fresh veggies and drizzle with carrot ginger dressing or sesame dressing, and it makes a deliciously healthy dinner you won’t want to end.
Try this Sweet Potato Curry! Tender sweet potatoes and bell peppers swim in a luscious broth of coconut milk and Thai curry paste, topped with fresh cilantro and crunchy peanuts. There’s so much flavor going on, you’ll want to take another bite before you’re finished savoring the first.
Looking for a snack or lunch on the Daniel Fast? Try this creamy refried bean dip: it's so flavorful you'll swear there's cheese in it! To use for dipping instead of chips, try zucchini or bell pepper strips.
Here’s a cozy bowl that’s so hearty and satisfying, you’ll never want to put your spoon down. Try thisSmoky Bean Soup! Make room in your heart for this recipe, because this one dazzles. Kidney beans and navy beans float in a savory, smoky broth of fire roasted tomatoes that has just the right glossy texture. It uses canned beans, but it tastes like it’s been simmering all day. Each silky, smoky spoonful is a bit of heaven.
These energy bars are a Daniel Fast splurge: they're sweet but only made of fruit! Dried Medjool dates bring sweetness: they're a variety of date that's caramely sweet and available at most grocery stores. You'll also need pecans and a food processor for this one.
Yes, this really is the best lentil soup! Fennel brings a smoky undertone to the tomato-y broth, and the lentils come out perfectly tender. This one is a fan favorite and everyone agrees it really does live up to its name.
Here's an easy, healthy lunch idea that you can make in 5 minutes! It's plant based and starts with a can of chickpeas. Throw these chickpeas together with cucumber and red pepper, stir with olive oil and red wine vinegar, and you've got an incredible Mediterranean-style plant based salad that tastes like it took all day. Serve with pita bread or crackers.
These sweet potatoes receive rave reviews because they've got so much flavor! Make our quick baked sweet potato or Instant Pot sweet potatoes, then top with a quick cabbage bell pepper slaw and creamy peanut butter sauce. The textures and flavors are outstanding!
This tortilla soup tastes like it's been simmering all day, but it takes just over 30 minutes to make! It's full of robust flavor from canned adobo sauce, tomatoes and black beans. Omit the crunchy tortilla strips if you'd like (it's just as good without) or use whole wheat tortillas.
This Moroccan stew is full of spices: cumin, coriander, paprika, and cinnamon, which make it incredibly satisfying even though it's a pile of Daniel Fast vegetables. It's made with chickpeas and sweet potatoes, and serve with whole grain quinoa for a filling meal.
Here’s a refreshingly simple side dish recipe that’s just begging to jump on your table: citrus salad! It stars all the beautiful, vibrant citrus: tangy grapefruit, navel oranges, and sweet blood oranges. They’re drizzled with a zingy dressing (omit the maple), then topped crushed pistachios and fresh mint. It’s so gorgeous that you can’t help but eat it!
Daniel Fast snacking can be hard, but that's what these crispy chickpeas are for! They're roasted in a hot oven with lots of cumin, garlic powder and black pepper, and they come out perfectly crunchy. It's hard to stop munching on them!
Here’s a savory Daniel Fast recipe to make vegetables sing: this Baby Bok Choy Stir Fry! This tasty veggie is a type of Chinese cabbage, with a satisfying crunch and a peppery kick. Cook it in a hot pan with mushrooms, garlic and a punchy sauce, and you’ll be amazed at the amount of flavor from this humble veggie. Serve this quick stir fry as a side dish or pair with rice and tofu for a full meal.
This Tuscan soup we sometimes call "pizza soup" because it tastes like liquid pizza! There's lots of Italian flavor from the hearty tomatoes and garlic, and it's filled with white beans for protein and spinach for added nutrients. But really: it tastes like pizza!
Looking for Daniel Fast breakfast ideas? This tofu scramble is a great savory vegan breakfast option: you'll be surprised at how much the flavor and texture of this tofu is similar to scrambled eggs. Look for organic tofu if you can!
Here's another Daniel Fast breakfast idea: our best oatmeal recipe! This one features oats that are toasted in coconut oil: they come out with a chunky texture that's unlike the traditional runny oatmeal. Serve with peanut butter for a protein-packed breakfast, and substitute sliced strawberries for the strawberry jam.
There are lots of ways to make a vegan taco, but this one is our favorite. It’s filled with hearty, spiced walnut taco meat that tastes remarkably similar to the real thing. Add refried beans, your favorite classic toppings, and dollop with a creamy, spicy sauce.
Another great Daniel Fast breakfast is this acai bowl! It's made from purple acai berries, available as a frozen pulp in most grocery stores. Combine it with pineapple, banana, and mango, then top with sliced fruits and almond butter.
These hummus and veggie rollups are perfect for Daniel Fast approved lunches, if you use whole grain tortillas or wraps! Look for wraps that are as unprocessed as possible. Then spread them with hummus and fresh veggies, roll them up, and slice into pinwheels.
These loaded quinoa tacos are a fan favorite, starring taco-spiced quinoa as the filling! Then they're loaded with all the toppings: sliced peppers, salsa, and greens. The best part? Tangy pickled onions add a zing and bright color. Dollop with cashew cream if you'd like, and make sure to use whole grain tortillas to be Daniel Fast approved.
This tangy black bean salad is full of flavor and a confetti of vegetables! Multi-colored peppers add great color to the brown rice and black beans. The tangy flavor of the apple cider vinaigrette gets even better when stored in the fridge, making it perfect for lunches.
Last but not least in our Daniel Fast recipes, this cauliflower curry! It's always a hit, full of cauliflower, chickpeas, and sweet potatoes. A tomato-based sauce with a hint of curry powder adds savory flavor to the vegetables. Serve with brown rice for a hearty meal.
Side dish recipes
Want to accessorize some of the Daniel Fast recipes above? Here are some side dish ideas:
The Daniel Fast is very similar to a whole foods plant based diet. This way of eating can be a sustainable and healthy way of eating (including getting plenty of protein). Here are a few of our resources if you’re interested in eating this way in the long-term:
Place ¾ cup quinoa in a saucepan with 1 ½ cups water. Bring to a boil, then reduce the heat to very low. Cover the pot, and simmer where the water is just bubbling for about 15 to 20 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit covered to steam for 5 minutes.
In a large pot or Dutch oven, heat the olive oil, then saute the onion for 5 minutes. Add in garlic, carrot, celery, and green pepper, and saute about 5 minutes, stirring occasionally. Stir in the soy sauce and adobo sauce and cook 30 seconds more.
Add the black beans, kidney beans, Muir Glen tomatoes, 2 cups of the cooked quinoa (reserve remainder for future use), corn, and green chiles. Add enough water to obtain a liquid consistency, about 3 cups. Season with the chili powder, garlic powder, paprika, and ground cumin and bay leaf. Simmer chili on low for 30 minutes.
When ready to serve, stir in the white wine vinegar and several pinches of kosher salt. Taste, and add additional salt and pepper to taste. Serve with hot sauce and other chili fixings of your choice (lime, cilantro, and so forth).