The Daniel Fast- 21 Recipes for the 21 Day Fast Introduction — SAVORED BY SADIE (2025)

Happy New Year’s Eve!

Churches and individuals alike are preparing for the Daniel Fast. The Daniel Fast is a bible-based fast from the Old Testament. Based on the prophet Daniel’s spiritual and dietary experiences in the biblical book of his namesake, the foundation for the diet is referenced in the following bible verses:

“Please test your servants for ten days, and let them give us vegetables [pulses] to eat and water to drink.” Daniel 1:12

“In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:12-13

But, not so fast. You won’t get all 21 just yet! You’ll get a new post once weekly on Sundays by 7pm EST for the next three weeks with 7 new recipes for the week. Be sure to subscribe so you can get an alert!

The fast is a whole foods, plant-based diet, emphasizing consumption of foods in their least processed form.

So, what is allowed on the fast?

Fruit

Fresh or frozen; no sugar added if frozen or canned. Fruits low in natural sugar are encouraged such as apples and berries.

Vegetables

Fresh, frozen, or canned. No salt must added. Potatoes are acceptable.

Legumes

Dried or canned with no additives. Soy products like tofu are allowed without additives.

Whole grains

Whole grains including barley, brown rice, quinoa, millet, oats, and wheat. Leavened bread, or breads made with yeast, are not allowed, but if you can find whole-grain breads and flatbreads made without yeast, those do fit within the parameters of the diet plan.

Herbs and Spices

Be sure to stock up on fresh and dried spices and herbs. You can use salt, but minimally. Nutritional supplements are also acceptable.

Nuts & Seeds

All are allowed both raw and dry-roasted without salt.

High-Quality Oils

Plant-based oils in moderation. Canola, peanut, coconut, olive, avocado, sesame, grapeseed, and walnut oils are all healthy options.

Now for the good stuff…

Plantain Chips

This quick snack can help you get through your many days of fasting!

What you’ll need:

2 green plantains

Cinnamon (to taste)

Salt (to taste)

2 teaspoons extra-virgin coconut oil, melted

How to:

1) Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

2) Trim ends of plantains. Remove the peel and discard, along with the trimmed ends. Cut plantains in ¼” slices (should make about 3 cups).

3) In a large bowl, add plantain chips, coconut oil, salt, and cinnamon. Stir well to coat.

4) Place plantains on the baking sheet in rows. Cook 15 minutes. Flip, and then bake another 10-15 minutes.

Ratatouille

This light and healthy dish burst with tons of natural flavor. Sure to be a hit, the roasted veggies are easy to make!

What you’ll need:

2 eggplants

6 roma tomatoes

2 yellow squashes

2 zucchinis

Parsley flakes (for garnish)

For the sauce:

2 tablespoons olive oil

1 onion, diced

6 cloves garlic, minced

1 red bell pepper, diced

1 yellow bell pepper, diced

28 oz can of crushed tomatoes

2 tablespoons chopped fresh basil, from 8-10 leaves

Salt, pepper, and other seasonings to taste

How to:

1) Preheat oven to 375 degrees.

2) Slice the eggplant, tomatoes, squash, and zucchini into thin rounds, season then set aside.

3) Heat the olive oil in a 12-inch oven-safe pan over medium-high heat. Sauté the onion, garlic, and bell peppers until soft.

4) Season then add the crushed tomatoes and stir.

5) Remove from heat, then add the basil. Stir once more, then smooth the surface of the sauce with a spatula.

6) Arrange the sliced veggies in alternating patterns on top of the sauce from the outer edge to the middle of the pan.

7) Cover the pan with foil and bake for 40 minutes. Uncover, then bake for another 20 minutes, until the vegetables are softened.

8) After removing from oven, top with parsley and serve.

Bok Choy and Mushroom Stir- Fry

1lb. Bok choy, chopped

Olive oil

4 shitake mushrooms, sliced

3 garlic cloves, chopped

Chili flakes (optional)

Salt and pepper to taste

How to:

1) In a pan on medium heat, heat olive oil.

2) Add chili flakes and allow to heat until fragrant (optional). Add in bok choy and mushrooms then season to taste.

3) After about 5 minutes, add in garlic and sautee an additional 5 minutes.

4) Remove from heat and serve.

Spaghetti Squash with Tomato Sauce

I absolutely love spaghetti squash! Before zoodles were a thing, I’d use this as a pasta/ grain alternative. You can remix it anyway you want— as long as you stay within the parameters mentioned above.

What you’ll need:

1 spaghetti squash, halved

2 tablespoons olive oil

1 onion, diced

5 cloves garlic, minced

1 red bell pepper, diced

1 yellow bell pepper, diced

Dry seasoning to taste

28 oz can of crushed tomatoes

2 tablespoons chopped fresh basil

How to:

1) Preheat oven to 400 degrees. Remove seeds from halved spaghetti squash.

2) Lightly coat spaghetti squash with olive oil and salt. Roast for 30-45 minutes until tender.

3) While squash is roasting, heat pan on medium-high heat with olive oil.

4) Add vegetables and dry seasonings to taste. Mix in tomatoes and stir.

5) Remove squash from oven and using a fork, rake the inside to make noodles.

6) Serve noodles with sauce on top.

Roasted Carrots

An adaption from my honey roasted carrot recipe, this vegan friendly meal is sure to give you something to talk about!

What you’ll need:

Olive oil

1 sprig of fresh rosemary

Garlic Salt (to taste)

Tony Chachere(to taste)

Freshly ground black pepper

About 15carrots (2 lbs.), peeled and halved lengthwise

Fresh thyme, for garnish

How to:

1)Preheat oven to 400 degrees.

2) On a baking sheet, drizzle olive oil before placing carrots onto the sheet.

3)Pour dry seasoning and olive oil over carrots, evenly coating them.

4)Roast until tender, which should take about 30-40 minutes.

5)Garnish with fresh thyme and rosemary.

Glorious Green Smoothie

We could all use a kickstart in the morning, or something light before bed. It takes less than 5 minutes to blend this smoothie up and probably even quicker to guzzle it down!

What you’ll need:

1 cup frozen fruit (banana, mixed berries, tropical mix)

1 cup of fresh greens (spinach, kale, or arugula)

1/2 – 1 cup milk (almond, coconut, etc.)

1/2 tablespoon ground seeds (flax, chia, etc.)

How to:

1) In a blender, combine all ingredients and mix.

2) Pour into cup and serve.

Strawberry Banana Smoothie Bowl

What’s better than a smoothie? A smoothie in a bowl topped with delicious seeds and fruits! Simply blend, top, and serve!

What you’ll need:

1 cup frozen mixed berries

1 small ripe banana (sliced and frozen)

Coconut or almond milk (as needed)

For topping:

Coconut flakes

Chia or flax seeds

Fresh strawberries, sliced

How to:

1) In a blender, mix frozen fruit and milk. Pour content into bowl.

2) Top smoothie with coconut flakes, chia/flaxseeds, and strawberries then serve.

The Daniel Fast-  21 Recipes for the 21 Day Fast Introduction  — SAVORED BY SADIE (2025)

FAQs

What is the Daniel's 21 day fast meal plan? ›

The Daniel Fast is a widely utilized fast based on the Biblical book of Daniel. It involves a 21 day ad libitum food intake period, devoid of animal products and preservatives, and inclusive of fruits, vegetables, whole grains, legumes, nuts, and seeds.

What is the menu for the Daniel Fast? ›

Foods You Can Eat on the Daniel Fast

Whole grains: Barley, brown rice, buckwheat, farro, grits, millet, oats, popcorn, quinoa, rice cakes, rye, sorghum, spelt, whole wheat, whole-wheat pasta, and wild rice.

Can I eat ketchup on a Daniel Fast? ›

Flavor your food with olive oil, spices, lemon, lime, vinegar, and Himalayan pink salt. You can also have vegetable-based sauces like preservative-free hot sauce or unsweetened ketchup.

Is olive oil allowed in Daniel Fast? ›

Only vegetable oils are allowed, and only in small amounts, such as to saute vegetables. Olive, avocado, peanut, coconut, grapeseed, canola, walnut, and sesame oil are all approved oils.

Can you eat eggs on Daniel Fast? ›

Foods to Avoid While Fasting

All meat and animal products: beef, lamb, pork, poultry, fish, etc. All dairy products: milk, cheese, cream, butter, eggs, etc. All sweeteners: sugar, raw sugar, honey, syrups, molasses, and cane juice, etc.

Can I eat potatoes on Daniel Fast? ›

Fresh, frozen and canned vegetables are all permitted. Some choices include asparagus, celery, carrots, lettuce, beets and potatoes.

Can you eat peanut butter in the Daniel Fast? ›

Spreads like peanut butter, almond butter, cashew butter make for quick ways to add healthy fat and protein to your Daniel Fast dishes.

How many meals a day do you eat on a Daniel Fast? ›

Restricting yourself to one meal per day yields a smaller hunger. Types of food included in the Daniel fast: Whole grains: brown rice, oats, rolled oats, oatmeal, barley, corn, popcorn, wheat Legumes: dried beans, pinto beans, split peas, lentils, black-eyed peas, green beans, green peas, peanuts, etc.

Can I eat popcorn on Daniel Fast? ›

Is popcorn okay? Yes! Popcorn is excellent as long as it doesn't have cheese or butter. You want the popcorn to be air or oil-popped.

What chips can I eat on Daniel Fast? ›

(Baked chips are acceptable if they don't contain restricted ingredients. Check the label for "baked" to be sure.)

Is almond milk allowed on Daniel Fast? ›

All whole grains – amaranth, barley, brown rice, oats, quinoa, millet, and whole wheat. All nuts & seeds – almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds; unsweetened almond milk. Nut butters are also included.

Can you eat Greek yogurt on Daniel Fast? ›

FOODS TO AVOID

ALL DAIRY PRODUCTS | Including, but limited to, milk, cheese, cream, butter, and eggs (unsweetened Greek yogurt ok).

Is baking soda allowed on Daniel Fast? ›

The guidance I am using for recipes is as follows - If it grows from the ground you may eat it except for foods that grow from the ground and fall into the “I ate no pleasant thing” category: sweets (white sugar, maple syrup, coconut sugar, etc..), leavening (yeast, baking powder and/or baking soda), coffee (this one ...

Are French fries allowed on Daniel Fast? ›

Avoid all deep fried foods: including but not limited to potato chips, French fries, corn chips. Avoid all solid fats: including shortening, margarine, lard and foods high in fat. Avoid these Beverages: including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.

What are the rules for the Daniel Fast diet? ›

The Daniel Fast diet consists of non-energy-restricted choices of foods from plant sources, minimally processed and prepared in a healthy and simple way. The diet eliminates animal products, caffeine, and alcohol; and includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

What is Daniel 21 days prayer and fasting? ›

In Daniel 10, we are given insight into what is happening while fasting and praying. The prophet Daniel has been fasting and praying for twenty-one days on behalf of the people of Jerusalem. On the twenty-fourth day, Daniel has a vision of a man delivering a message from heaven.

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