21-Day Daniel Fast

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The 21-Day Daniel Fast is based on a three-week vegetarian diet written about in the Old Testament of the Bible. According to the Women’s World article “Lose 40 Lbs. on the 21-day fast that Melts Resistant Fat!” people can transform their health and cut their risk of heart disease by 30 percent, reduce their blood pressure by 14 points, and prevent diabetes by 20 percent.

Daniel Fast Guidelines

Daniel FastThe Daniel Fast, however, is not vegetarian; it’s vegan. All you need to do to “melt fat” in 21 days is do the following:

  • Eat unlimited fresh, frozen, dried, or canned fruits and vegetables. You can also consume unlimited quantities of whole grains, nuts, seeds, and unlimited plant-based oils
  • Avoid any food that has yeast on its list of ingredients. You can have whole wheat tortillas, pita bread made without yeast, matzo, and other unleavened crispbread.
  • Eat Natural Foods. Avoid processed foods and any foods that contain sweeteners, additives or preservatives this includes sweeteners like sugar, honey, cane juice, equal and stevia.
  • Drink Only Water. This means no coffee or sodas. You can add natural lemon to water to spice things up a bit.
  • Avoid fish. You probably should take an omega-3 supplement.
  • Avoid all animal products. Meat and all meat products like dairy and eggs should not be eaten.
  • Take a daily multi vitamin that contains vitamin B-12.
  • Be sure to check with your doctor first before starting the Daniel Fast.
  • Make sure to check labels before eating any packaged foods.

The Daniel Fast does not restrict quantities of allowed foods. Instead it restricts the kinds of foods you eat. Because it’s a vegan diet that does not allow processed, sweetened, or artificial foods, you should be able to lose weight fast.

Daniel Fast Food List

Here are some ideas of foods you can eat in unlimited quantities on the Daniel Fast:

All fruits including but not limited to apples, oranges, bananas, pears, mangos, avocados, blackberries, strawberries, blueberries, raisins, apricots, cherries, grapes, grapefruit, kiwis, olives, lemons, melons, peaches, nectarines, plums, pineapples, tomatoes, and tangerines. If you’re going to eat fruit from a can, make sure there are no added sugar, preservatives, or artificial flavors.

All vegetables including but not limited to alfalfa, artichokes, carrots, lemon grass, beans, asparagus, bok choy, cabbage, broccoli, corn, brussels sprouts, celery, cauliflower, kale, chives, onions, leeks, shallots, mushrooms, lettuce, kale, okra, endive, parsly, peppers, and radishes.

All nuts like peanuts, almonds, pistachios, walnuts, and cashews. Yes, you can have all natural peanut butter.

Whole grain pastas, breads, rice, and oatmeal--not instant oatmeal. You can also choose from unlimited rice cakes, barely, quinoa, oats, barely and grits.

All legumes canned or dried including lentils, pinto beans, kidney beans and black beans

All plant-based oils like olive oil, canola oil, grage seed oil, peanut oil, and sesame oil, and all herbs, spices, and vinegar.

Soy and tofu

Daniel Fast RecipesDaniel Fast Recipes

Here are some recipes for a 21-Day Daniel Fast:


Oatmeal with cut fruit and cinnamon powder. You can also add some nuts.


Whole grain flat wheat bread along with a vegetable salad with nuts and oil and vinegar dressing. You can also add a baked potato with olive oil, salt, and pepper

Veggie burger on whole wheat or whole grain bun along with fruit–you can also make fresh vegetable sandwiches


Nuts, fruit, seaweed, air-popped popcorn, hummus and raw vegetables, frozen fruit blended with soy milk

There are great ideas in the video below for quick Daniel Fast snacks


It’s simple to make whole wheat pasta with this easy to make sauce: Saute some diced peppers, onions, and garlic in a teaspoon of olive oil. Add one can of diced tomatoes and one can of tomato sauce with herbs. Simmer for 30 minutes.


Here is a delicious and easy-to-make red lentil soup that will last for a few days.


  • One cup dried red lentils
  • Two teaspoons olive oil
  • One brown or yellow onion, chopped
  • One red bell pepper, chopped
  • One cup carrots, chopped (optional)
  • 1/4 teaspoon ground cumin
  • 1/4 cup whole-grain rice
  • 1/2 teaspoon sea salt
  • One tablespoon fresh lemon juice (optional)


Rinse red lentils well making sure to discard any debris. Drain lentils. Heat olive oil in a large pot over medium heat and saute onion and pepper for five minutes or until brown. Stir in cumin and red pepper flakes and cook for one more minute. Add four cups of water, lentils, carrots, and rice. bring to boil. Reduce heat to low and cover and cook for 20 minutes. Add sea salt and cook for an additional 30 minutes. Add lemon juice before serving.

In the video below is a list of some of the vegetables and fruits for the Daniel Fast and a┬ázesty chili recipe that’s Daniel Fast friendly

There is no reason you should go hungry during the day on this fast. Because you’re allowed to eat specific foods in unlimited quantities, be sure to eat snacks throughout the day whenever you’re hungry.

Daniel Fast Foods

Other places to find different types of yummy foods for the Daniel Fast are stores like Whole Foods, Trader Joe’s, Fresh & Easy, and Sprouts. Most grocery stores do not carry a large selection of vegan foods.

Daniel Fast Caveats

Although the 21-Day Daniel Fast will likely help you lose weight quickly, it’s important to realize that the only way to lose weight and keep it off is to make permanent lifestyle changes. If you enjoy the diet, you should consider a vegan or vegetarian lifestyle or even at the very least a mostly plant-based diet. Studies show that vegan and vegetarians weigh less than those who eat meat.

During the first few days of the fast you may experience some headaches and flatulence.

Vegan Weight Loss

If you want to get more information about vegan weight loss or vegan health transformations, check out the Forks Over Knives Diet. There is a lot of scientific research that supports a plant-based diet for optimal health and weight loss.

Don’t forget to get moving. Most health experts recommend getting at least 30 minutes of exercise every day.

If you’re interested in getting more information about the Daniel Fast, you can check out the affiliate link below for one of the most popular books about the fast or go to Amazon.com. In the book below, you can get more information about the spiritual aspect of the fast and more ideas for recipes.

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What do you think about the Daniel Fast? Do you believe it’s the best way to lose weight?


  • A very good and well thought out post on the 21 Day Daniel Fast. Instructions are clear and to the point.

    However, the question remains is how many people have the discipline to maintain this type of diet for 21 days? Let alone to make it a lifestyle.

    Exercising though is definitely more sustainable and have the added benefits of improving one’s cardio-vascular health. Just remember to use Premium Exercise Mats so as to increase comfort and safety while exercising.

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    • Beth's

      Ben, although the Daniel Fast is great for weight loss, it is meant to be a spiritual fast and the strength to get through the 21 days is to come from the Lord, not our own willpower.

  • Tricia

    My husband and I thought the same thing – that eating vegan would be impossible to stick
    to. We couldn’t have been farther from the truth! Although we SOMETIMES think we miss
    cheese, we have no desire to eat meat AT ALL! We don’t miss milk, cream cheese, or any of
    it! Your taste buds change after eating whole, plant-based foods so that food is all you want
    any more. It was originally going to be only 30 days for us and has now been 70 days and
    counting. We are losing weight and have lots of energy. We are both loving it! Of course,
    exercise is important too (we work out every day) but eating this healthy is greater than any
    other diet we have tried – and ironically EASIER to stick to! The ‘discipline’ is only needed for
    the first few days, maybe a week. Then it’s all you want. Best decision I ever made!

  • pam

    I am confused some people say when you look at the sugar on the label you look at the ingredients and not the nutrient section please help

    • admin

      I think you’re confused about the difference between nutrients and ingredients. Nutrients are things you need in your diet like fat, protein, vitamins, minerals, and carbohydrates. Ingredients are what the product is made of. For example, sugar listed as one of the ingredients’s in a product is the actual amount of sugar in the food, but there are very few minerals and vitamins (nutrients) in white sugar. There are, however, quite a few carbohydrates. So, it’s probably best to look at both the ingredients and nutrients section of food products.

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  • Please send me an idea for what to eat for 21 day’s for dinner I am a 44 year old female who was shot in the head through domestic violence and now I am having health problem’s. like I cannot smell anymore diabetic, right eye crossed now and cannot see out of it anymore and arthritis in the back.

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  • It’s an awesome experience o thought I could manage but I have had a wonderful time and I think I will introduce my family to Daniel Fasting too.

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