2024 Daniel Fast - Flipbook - Page 30
Appendix
Food List & Sample Meals
The Daniel Fast is based on one of the books of the Bible, the Book of Daniel. The fast restricts our
normal food intake to include only vegetables and fruits. Like most religious fasts, the Daniel Fast
involves sacrifice to deepen the relationship between God and us. Thus, we should consume Daniel Fast
permitted foods in their natural state as much as possible, but know that cooking the food by baking,
steaming, roasting, and microwaving are usable means of preparing our food. However, no deep-frying
but stir-frying with olive oil, canola oil, walnut oil, grape seed oil, peanut oil, and sesame oil are allowed
on the Daniel Fast. Nut oils are a good source of vitamin E and omega-3 fatty acids. However, they lack
fiber and contain both saturated and unsaturated fats. Nut oils are also high in calories and fat, so they
should be used sparingly. Consult a medical professional if you have questions about health conditions
and fasting.
Fruits
Fruits are important sources of nutrition to consume on the Daniel Fast. They contain essential vitamins,
minerals, and antioxidants your body needs to function properly. For example, C and B vitamins are
powerful antioxidants that protect your body from free radical invasion and strengthen your immune
system. They also contain starch and sugars for added energy during your fast. All fruits are considered
good to eat during the 21-day Daniel Fast.
Frozen and canned fruits are allowed if they contain zero amounts of preservatives or sugar, reports
Daniel-Fast.com
Vegetables
Vegetables are wonderful additions to include in your daily diet. Like fruits, they contain fiber, which
promotes bowel and overall digestive health. All vegetables qualify as permitted foods for the Daniel
Fast. For the best results, steam a variety of vegetables or eat them raw.
Canned or frozen foods are available if no additional sweeteners or artificial preservatives are added.
Vegetables can be enjoyed for breakfast, lunch, and dinner or as snacks.
Whole Grains
Whole grains such as grits, plain oatmeal, brown rice, and wild rice can be consumed whole on the
Daniel Fast. Whole grains are sources of great fiber, B and E vitamins, magnesium, copper, and zinc.
Refined grains, such as enriched flour or most cereals, are not allowed on the Daniel Fast. Consuming an
adequate amount of water is important while on your fast. MayoClinic.com recommends you consume
64 ounces of water daily, which is equal to eight standard 8-ounce glasses. Although water is the basic
liquid staple, you can consume one to two cups of decaffeinated tea and/or coffee, or one to two
glasses of unsweetened natural juices are considered permissible as well.
Protein
Since the 21-day Daniel Fast restricts meat and seafood, you can derive your protein from permitted
sources, such as beans, seeds, and nuts. Consuming these foods during your fast is
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