An important key to success for the Daniel Fast is having easy access to the foods you need to stay within the guidelines. Here are some items to keep on hand:
Fresh fruit: Apples, bananas, blueberries, grapefruit, lemons, limes, oranges.
Fresh vegetables: Bell peppers (green and red), cucumber, green lettuce, scallions (aka green onions), yellow onions, tomatoes (I know tomatoes are really a fruit, but it seems we usually use them as a vegetable).
Canned foods: Beans in various varieties (black, kidney, pinto, and chickpeas), jalapeno peppers, pineapple juice, tomato sauce, diced tomatoes.
Frozen foods: Corn, peas, mixed vegetables, stir-fry vegetables, apple juice concentrate. • Whole grains and legumes: Brown rice, oatmeal, muesli, green peas, lentils.
Dried fruit: Raisins, apricots, dates.
Miscellaneous: Peanut butter, rice cakes, walnuts, almonds, soy milk. Eat foods that work for you! Some fruits, vegetables, healthy fats, and grains are very good at speeding up your metabolism. Some of the best vegetables are asparagus, beets, broccoli, cabbage, carrots, spinach, and tomatoes. Among the best fruits are apples, blueberries, citrus fruits, melons, and pears. Nuts and nut butters are good in moderation, and brown rice, barley, and oats are among the whole grains that rev up your metabolism.
TOO MUCH OF A GOOD THING CAN STILL BE BAD FOR YOU!
Just because you will be eating foods that are good for your body doesn't mean that you should eat in excess. Portion control is important whenever we eat, and especially during the Daniel Fast. I'm often asked, "How much should I eat on the Daniel Fast?" I respond by explaining that even though we can eat some foods, we are fasting. So three modest meals and two snacks each day is reasonable.
FOODS TO INCLUDE IN YOUR DIET DURING THE DANIEL FAST
All fruits. These can be fresh, frozen, dried, juiced, or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, dates, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, and watermelon.
All vegetables. These can be fresh, frozen, dried, juiced, or canned. Vegetables include but are not limited to artichokes, asparagus, avocados, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, green beans, jicama, kale, leeks, lettuce, mushrooms, mustard greens, okra, olives, onions, parsley, parsnips, peppers, potatoes, radishes, rutabagas, scallions, shallots, spinach, sprouts, squashes, sweet potatoes, tomatoes, tomato paste, turnips, water chestnuts, watercress, yams, and zucchini. Veggie burgers are an option if you are not allergic to soy.
All whole grains. These include but are not limited to barley, brown rice, corn flour, cornmeal, grits, millet, oat bran, oats, popcorn, quinoa, rice cakes, wheat germ, whole wheat, whole wheat pasta, and whole wheat tortilla.
All nuts and seeds. These include but are not limited to almonds, cashews, coconut, flax seeds, pecans, peanuts, pine nuts, poppy seeds, sesame seeds, and walnuts. Nut butters such as peanut butter and tahini (sesame seed paste) may be included.
All legumes. These can be canned or dried. Legumes include but are not limited to black beans, black-eyed peas, cannellini beans, chickpeas, dried beans, kidney beans, lentils, lima beans, navy beans, pinto beans, split peas, and white beans.
All quality oils. These include but are not limited to canola, coconut, grape seed, olive, peanut, and sesame.
Water. Distilled water, filtered water, spring water, or other pure waters.
Soy foods. These include tofu (all kinds), TVP (textured vegetable protein), and other soy products.
Condiments and cooking ingredients. Adobo sauce, cilantro, herbs, mustard (unsweetened), salt, seasonings, soynnaise, spices, TVP, vanilla, and vegetable broth. You can use small amounts of fruit juices as ingredients in dishes (apple juice, lemon juice, lime juice, orange juice, pineapple juice).
FOODS TO RESTRICT ON THE DANIEL FAST
Exclude all meat and animal products such as beef, lamb, pork, poultry, and fish.
Exclude all dairy products such as milk, cheese, cream, but ter, and eggs.
Exclude all sweeteners such as sugar, raw sugar, honey, syrups, molasses, and cane juice.
Exclude all leavened bread such as Ezekiel Bread (most of which contains yeast and honey), pretzels, pita bread, and other baked goods made with leavening agents.
Exclude all refined and processed food products that contain such ingredients as artificial flavorings, food additives, chemicals, white rice, white flour, or artificial preservatives.
Exclude all deep-fried foods such as potato chips, French fries, corn chips.
Exclude all solid fats such as shortening, margarine, lard, and foods high in fat. Exclude all nonwater beverages such as coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
Remember, READ THE LABELS to know all the ingredients included in prepared foods!
vegetable oil group
1 tablespoon plant oil
(olive, canola, vegetable)
1 tablespoon salad dressing
dairy substitutes group
1 cup soy, rice, or almond milk
used in recipes
legumes, beans, seeds, nuts group
1/2 cup cooked dry beans, peas, lentils 1
/2 cup tofu, soy product 2 tablespoons nut butter
1/4 cup nuts
whole grains group
1 unleavened flatbread
1 cup dry cereal
1/2 cup whole grain cereal (oatmeal, wheat, flakes, muesli)
1/2 cup cooked rice
1/2 cup whole wheat pasta
3-4 whole grain crackers
vegetable group
1 cup raw leafy green vegetables or salad
1 /2 cup chopped raw vegetables 1 /2 cup cooked vegetables
fruit group
1 medium apple, banana, orange
1 cup berries
1 cup chopped fresh fruit
3/4 cup dried fruit
Susan Gregory. The Daniel Fast: Feed Your Soul, Strengthen Your Spirit, and Renew Your Body.
