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Daniel Fast Food List
Free
- What to eat and what to avoid
- Printable, fridge-ready format
- Perfect if you're still deciding
Plant-based · Prayer-centered · Based on Daniel 1 & 10
Your Daniel Fast Meal Plan, Done for You
Simple 10-day and 21-day Daniel Fast meal plans with recipes, grocery lists, and daily prayers, so you can spend your fast seeking God instead of wondering what's for dinner.
By Cindy Newland, health coach and plant-based chef who lost over 100 pounds eating God's way.
January fasts start soon
Plan now and walk in prepared.
What Is the Daniel Fast?
The Daniel Fast is a partial fast based on Daniel 1:12 and Daniel 10:2–3. For a set time, usually 10 or 21 days, you eat only plant foods (fruits, vegetables, whole grains, beans, nuts, and seeds) and drink water. You set aside meat, dairy, sweeteners, leavened bread, processed foods, and caffeine to focus on prayer. Before you begin, pray and ask the Holy Spirit to show you what to set aside and what to enjoy.
Daniel Fast Food List at a Glance
The short version of the traditional guidelines. Use them as a starting point, then pray and ask the Holy Spirit what He is leading you to set aside and what you are free to enjoy. The free printable list goes deeper.
Foods to Eat
- Fruits: fresh, frozen, or dried with no added sugar
- Vegetables: every kind, fresh, frozen, or canned
- Whole grains: brown rice, oats, quinoa, barley
- Legumes: beans, lentils, chickpeas, split peas
- Nuts and seeds: including natural nut butters
- Herbs, spices, and salt for flavor
- Water as your main drink
Foods to Avoid
- Meat, poultry, fish, and eggs
- Dairy: milk, cheese, butter, yogurt
- All sweeteners: sugar, honey, maple syrup, artificial sweeteners
- Leavened bread and anything made with yeast
- Processed foods with chemicals, additives, or preservatives
- Deep-fried foods and solid fats like margarine
- Caffeine and alcohol: coffee, black tea, soda, energy drinks
Want the full printable list?
Stick it on your fridge and shop with confidence. It's free.
Daniel Fast Meal Plans
Pick the length of your fast. Every plan is plant-based, simple to cook, and built around prayer.
10-day fast
10-Day Daniel Fast Meal Plan & Grocery List
$19
- 10 days of plant-based meals
- Recipes and a ready-to-shop grocery list
- Prayers to keep your focus on God
Best for a January fast
The Daniel Fast Experience: 21 Days of Health, Healing & Prayer
$49$75Save over 30%
- 21 days of simple plant-based meal plans and recipes
- Daily devotionals with Scripture and prayer
- Organized grocery lists and meal prep tips
How Your Daniel Fast Works
- 1
Choose your plan
Fasting 10 days or 21, with your church or on your own? Pick the plan that matches, and it's yours instantly.
- 2
Shop once with the list
Take the grocery list to the store. No label-reading panic in the cereal aisle.
- 3
Eat simply, pray daily
Follow the meals and the daily prayers, and let your fast be about God, not food.
“Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.”
Meet Cindy, Your Daniel Fast Guide
Hi, I'm Cindy. I was trapped in the diet cycle for years: morbid obesity, high blood pressure, high cholesterol, and a family history of heart disease. When I turned to God and to the foods He gave us in the Garden, my body started to heal.
With God's help I lost over 100 pounds, brought my blood pressure to 110/70, eliminated high cholesterol, and no longer need medication. Today I'm a health coach, personal trainer, and plant-based chef, and I created these plans so your fast can be meaningful, not stressful.
100+ lbs
lost, and kept off
110/70
healthy blood pressure
Since 2010
eating whole-food plant-based
What Others Are Saying
“Thank you. This meal plan made my Daniel Fast so much easier.”
“I felt amazing by the end of the fast!”
“A great resource for anyone doing the Daniel Fast. The meals were tasty, satisfying, and kept me full. I loved the spiritual devotionals too.”
Churches & small groups
Fasting together? Get the plan for your whole group.
Whether it's a small group, a women's ministry, or your whole congregation, we'll put together group pricing so everyone has their own copy.
Request a group quote
Email Cindy with your church or group name, about how many people, and which plan you're interested in. You'll hear back with group pricing.
Request a Group Quotecindy@intentionallyeat.com
Daniel Fast FAQ
What can I eat on the Daniel Fast?
Fruits, vegetables, whole grains, beans and lentils, nuts and seeds, herbs and spices, and water. Everything is plant-based and unprocessed.
How long is the Daniel Fast?
Most people fast for 21 days, following Daniel 10:2–3, or for 10 days, following Daniel 1:12. Choose the length that fits your season, whether you fast with your church or on your own.
Can I drink coffee on the Daniel Fast?
The traditional Daniel Fast leaves out caffeine, so coffee and black tea are usually set aside and water is your main drink. The fast is between you and God, so pray and ask the Holy Spirit what He is asking you to give up and what you can enjoy. If you do give up coffee, cutting back a week before you start can ease caffeine headaches.
Can I eat bread on the Daniel Fast?
Only unleavened whole-grain bread made without yeast, sugar, or preservatives. Regular sandwich bread is out because it contains yeast and usually sugar.
Is honey allowed on the Daniel Fast?
No. All sweeteners are set aside, including honey, maple syrup, agave, and sugar substitutes. Fruit is your natural sweetness.
When should I start my Daniel Fast?
Anytime God leads you. You can fast with your church or on your own. Many churches fast together for 21 days at the start of the new year, so December is a great time to get your plan and grocery list ready.
Is the Daniel Fast safe for everyone?
Most healthy adults do well on it. If you are pregnant, nursing, managing diabetes, or taking medication, talk with your doctor before you begin.
Can I share the meal plans with my small group or church?
Please don't copy or forward them. Each purchase is for one person's personal use. If you're fasting together as a small group or church, email cindy@intentionallyeat.com for group pricing so everyone has their own copy.
Walk Into Your Fast Prepared
Fasting is not about deprivation. It's about abundance. Let the meals be simple so your heart can be full.
