Daniel Fast Meal Plan – FREE Menu + Recipes for a Plant-Based Change

Whether you’re participating in a Daniel Fast or just need a week of meals that you don’t have to plan, my Daniel Fast meal plan is for you!

Vegetable rice bowl with savory sauce that's part of the Daniel Fast Recipes

If you are ready to dive into the Daniel Fast meal plan, then my free guide is for you! I’ve curated breakfast, lunch, dinner and snack recipes for 7 days. This guide is complete with a menu, grocery list and full recipes so you can focus more important things than what to put in your body for 21 days. These Daniel Fast recipes can be repeated each week for the full 21 days, and swapped around to fit your schedule.

The goal of this plan is to focus on other aspects of your health… while you may find you lose weight and gain energy by eating this way for 21 days, the goal is to focus on your spiritual health. So let this guide help you do just that!

What is the Daniel Fast?

The Daniel Fast is based off the biblical book of Daniel, found in the Old Testament. Daniel was a prophet that was placed under the rule of King Nebuchadnezzar. In defiance, Daniel and a few others chose not to eat the food the king provided and instead temporarily turn to a diet consisting of whole food, plant based meals.

Thousands of years later, people still partake in this ‘fast’ to help focus on their spiritual journey. I created a meal plan based on the criteria for those wishing to participate. But first, let’s figure out what can and can’t be eaten while on this plan.

What to Eat on the Daniel Fast

overhead photo of food you can eat on the Daniel Fast Meal Plan including celery, carrots, peas, kale, spices, onions, mushrooms and brown rice.

Daniel Fast recipes focus on WFPB: whole food, plant-based ingredients. This means you can load up on:

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes
  • Nuts and Seeds
  • Natural Sweeteners
  • Whole Grains
  • Water!
  • Vegetable Oils like extra virgin olive oil, coconut oil and avocado oil

Foods to Avoid

While on this temporary meal plan, avoid the following food groups:

  • Meat + Fish
  • Dairy
  • Animal Bi-Products like eggs and honey
  • Added and Artificial Sweeteners
  • Yeast
  • Processed Foods
  • Certain Beverages including coffee, alcohol, soda and kombucha
Photo with large white text box saying 7-Day Healthy Daniel Fast Meal Plan

Download: Free Daniel Fast Meal Plan

A traditional Daniel Fast is 21 days long. The below meal plan I created is for 7 days, then can be repeated for the full 3 weeks. I want to make this as easy as possible for you, so the dinner recipes will be made once then enjoyed for lunch the next day as well. That way you aren’t cooking 2 meals each day.

Breakfast is a daily green smoothie. While some of these Daniel Fast recipes may be new or different, try them! You never know what you might learn to like. Yet if there is a recipe you can’t do, then swap with another one on the list. If you need ingredient swaps, just drop a comment so I can help!

Here is the Daniel Fast Meal Plan

Energy Fueled Breakfasts

3 photos of smoothie recipes included in this plant based meal plan

When changing up your eating habits, even temporarily, starting the day off right sets you up for success. I chose 7 different smoothie recipes that are fast to make and start your day with a variety of whole food ingredients.

Boost them with a plant-based protein powder that has no added sugar to help you stay full until lunchtime.

  1. Meal Replacement Smoothie
  2. Pineapple Mint Smoothie
  3. Creamy Blueberry Smoothie
  4. Banana Oatmeal Smoothie
  5. Berry Protein Smoothie
  6. Tropical Cleanse Smoothie
  7. Savory Tomato Smoothie

Easy Plant-Based Snacks + Desserts

2 photos showing sweeter recipes from the Daniel Fast Meal Plan including a strawberry almond bowl and a homemade granola bar

Snacks might not be part of your normal menu, yet when you change what you eat, your body changes how it reacts to and metabolizes food. So you may have a daily snack yet you find yourself hangry at 3pm, or needing a glucose stabilizer after dinner.

That’s where these Daniel Fast snack/dessert recipes come in! Have them on hand if you need a little extra fuel in the morning or for an afternoon energy boost.

  1. Homemade Granola Bars
  2. Strawberry Snack Bowl, featured in the Autumn Cleanse.

Savory and Satisfying Dinners + Lunches

3 photos of savory dinner recipes you can enjoy on a plant based diet

I wanted to make this meal plan accessible to those that are on the go or not able to spend all day in the kitchen. So I’m using the magic of leftovers! For the majority of these recipes, you make them for dinner then enjoy the 2nd portion for lunch the next day. That way you cook once, eat twice and focus on eating well.

  1. Simple Green Veggie Bowl, featured in Simple Green Meals
  2. Plant-Powered Cacao Chili, featured in Simple Green Meals
  3. Broccoli Rice Bowl
  4. Plant Power Wraps, featured in the Spring Cleanse
  5. Vegetable Barley Soup
  6. Creamy Potato Curry
  7. Plant-Powered Nachos, featured in Simple Green Meals

Daniel Fast Meal Plan FAQs

What is the menu for the Daniel Fast?

I’ve created a menu, shopping list and full recipes for 7 days that can be repeated each week of your Daniel Fast. This menu includes produce-rich smoothies, delicious snacks, and meals that you make once + eat twice.

What are the rules for the Daniel Fast?

Focus on whole food, plant based ingredients. Avoid meat, dairy, processed food, added and artificial sugars, beverages including coffee, alcohol and soda, and food products that include yeast.

Can I eat eggs on the Daniel Fast?

This ‘fast’ is completely whole food, plant-based. This means no animal products including foods like honey and eggs. However, don’t fear about not getting enough protein! You’d be surprised how much protein comes from leafy greens, nuts and seeds, legumes and more. You won’t go hungry following this plan.

Meal Plans Fueled by Plants

Once you’ve finished your Daniel Fast, you may be wondering what’s for dinner? Well, let me help with that! I’ve got more free meal plans powered by plants and ready for you to utilize to keep the good food vibes strong:

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