The Ultimate Daniel Fast Food List (What You Can & Cannot Eat)

This extensive Daniel Fast food list discusses clearly what is allowed and what is not permissible and why. This guide contains all the data you need to complete a normal 10-day, 21-day, or personal fast.

Now let’s get going.

What Is the Daniel Fast?

Based on the biblical narrative of Daniel, who decided to consume only fruits, vegetables, and water instead of the king’s plentiful diet (Daniel 1:12), the Daniel Fast is a partial fast. Christians often participate in it as a spiritual discipline, generally for 21 days at the start of the year.

The Daniel Fast allows full plant-based foods but excludes meat, dairy, sugar, and processed foods compared to a complete fast. 

What Are the 12 Foods on the Daniel Fast?

A lot of people look up the “12 foods” on the Daniel Fast. Although there isn’t a authentic list of 12, the following basic food groups are permitted:

1. Whole grains 
2. Whole grains, like quinoa, brown rice, and oats
3. Legumes (black beans, chickpeas, and lentils)
4. veggies (whole vegetables)
5. Fruits (all entire fruits)
6. Nuts (cashews, walnuts, and almonds)
7. Plant oils, including olive oil
8. Sunflower, flax, and chia seeds
9. Unsalted herbs and spices
10. Water
11. Unsweetened herbal teas (ginger, spearmint, etc.)
12. Tempeh and tofu (certain versions permit)
13. Nut milks (no additives, unsweetened)

These 12 categories cover the base of the Daniel Fast food list.

Daniel Fast Food List: All You Can Eat

Whole Grains

Brown rice, Quinoa, plain, non-instant-flavored oats, barley, millet, whole wheat bread (no added yeast or sugars), whole grain pasta, buckwheat, amaranth, and popcorn (no butter)

Fruits

Whole fruits are OK. Fresh, frozen, or dried (sugar-free):

Apples, bananas, oranges, berries, mangoes, pineapples, papayas, grapes, peaches, pears, dates, and raisins (in moderate amounts, naturally sweet)

Vegetables

Fresh, frozen, or canned veggies are all fine as long as they do not contain any extra sauce or salt.

Broccoli, cauliflower, carrots, sweet potatoes, typical potatoes, tomatoes, cucumbers, zucchini, bell peppers, onions, garlic, beets, celery, asparagus, and leafy greens like spinach, kale, or romaine

Legumes

Red, green, and black lentils; chickpeas (garbanzo beans); black beans; kidney beans; pinto beans; split peas; and edamame

Nuts & Seeds

Almonds, cashews, pecans, chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds, and natural nut butters (almond and peanut butter without more fat or sugar)

Oils & Fats

Olive oil, Coconut oil, Avocado oil, Avocado (whole)

Beverages

Still and sparkling water, unsweetened herbal teas, free of sugar, 100% fruit and vegetable juices, and unsweetened coconut water

Avoiding Daniel Fast Foods

This is just as important as knowing what you can eat.

Animal Products

Seafood, dairy products (milk, cheese, dairy products, butter), eggs, and any sort of meat (chicken, beef, fish, pig)

Sweeteners

White, brown, and raw sugar; honey; maple syrup; synthetic sweeteners (stevia is controversial; many steer clear of it); Agave

Leavened Bread & Yeast

Ordinary bread, most of store-bought wraps, tortillas, and yeast-derived crackers

Processed & Packaged Foods

Chips, cookies, cakes, sugary breakfast cereals, protein bars with additives, and frozen foods

Beverages to Avoid

Alcohol, soda, energy drinks, coffee and caffeinated teas, and sugary flavoured milk alternatives

Does Daniel Fast tolerate potatoes?

In fact, potatoes are perfectly acceptable during the Daniel Fast. They are a complete vegetable and meet all the requirements.

But it matters how you prepare them:

• Potatoes can be steamed, boiled, or baked.
• Olive oil-roasted sweet potatoes are allowed.
• French fries deep-fried in oil with additives and salt should be avoided.
• Mashed potatoes with milk and butter are banned.

You’ll be OK if you stick to basic preparation using olive oil, herbs, and spices.

Is it possible to eat McDonald’s fries on Daniel Fast?

No. No. Daniel Fast rejects the use of McDonald’s fries. They include:

Dextrose, a sugar; sodium acid pyrophosphate; and natural beef flavour, a type of animal substitute, are cooked in processed vegetable oil with modifications.

Only whole, pure foods are allowed during the Daniel Fast. Fries and other types of fast food are not included in those groups.

21-Day Daniel Fast: Success Techniques

Here’s how to make the food list work for you if you’re completing the full 21-day Daniel Fast:

Sunday meal planning. At the start of the week, prepare a big serving of brown rice, roasted greens, and lentil soup. This keeps you from reaching for unhealthy meals when you’re exhausted and hungry.

Make extensive use of spices and herbs. Without being seasoned, the Daniel Fast may seem boring. Garlic, onion, turmeric, coriander, cumin, and fresh herbs all have a major effect.

Try to include healthy fats. Nuts, avocado, and olive oil keep you happy. You are unlikely to be able to endure the entire 21 days without them.

Examine each label. Countless healthy foods include dairy, yeast, or hidden sugar. Label an ingredient on the shelf if you have trouble identifying it.

Daniel Fast Food List: Free Printable PDF

Want to take this list to the grocery store with you?

In order to make shopping easier, I have put together a clear, printable Daniel Fast food list PDF that includes everything on this page, organised by category.

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Frequently Asked Questions

Does the Daniel Fast permit me to eat peanut butter? It is allowed to use natural peanut butter without added sugar or oil. Check on the label; only peanuts should be listed in the ingredients.

Does the Daniel Fast permit the use of olive oil? Certainly. In moderation, avocado, coconut, and olive oils are all OK.

Does the Daniel Fast permit me to have coffee? No. Coffee is forbidden. Instead, consider warm lemon water or herbal teas. 

[Read more →Is Coffee Allowed on the Daniel Fast?]

Does the Daniel Fast permit me to eat eggs? No. Eggs are strictly forbidden since they are an animal product. [Read more → Is It Possible to Eat Eggs on the Daniel Fast?]

On the Daniel Fast, what should I have for breakfast? 

Smoothies, fresh fruit, whole grain toast with nut butter and porridge with fruit are all excellent choices. [Read more → What Is Allowed for Breakfast During the Daniel Fast?]

Final Thoughts

Once you get started, the Daniel Fast food list is easier than it appears. Steer clear of anything processed, sweetened, or derived from animals and instead concentrate on whole grains, fruits, vegetables, legumes, nuts, and seeds.

As your body adjusts, the first two to three days are the most difficult. Most people feel lighter, sharper, and more focused than they have in years after that.

Get my [free 7-day Daniel Fast meal plan], which includes a grocery list, a meal prep guide, and all the necessary dishes, if you want a comprehensive daily plan to eliminate the uncertainty.