The first time I did my Daniel Fast grocery shopping, I wandered the aisles without a plan and came home with half of what I actually needed; by day two I was back at the store. As a certified nutritionist, this shopping list is exactly what I now hand every client before their first fast.
Walking into a grocery store at the start of the Daniel Fast without a Daniel Fast grocery shopping list leads to confusion, frustration, and coming home with only part of what you actually need.
This thorough shopping list categorises every approved food by grocery store section, so you can move through the store efficiently, spend less time reading labels, and leave with everything you need for a full week of meals.
Print this list, take it with you, and your first Daniel Fast grocery trip will be easy.
For the full explanation of every approved food and why certain items are excluded, visit → [The Ultimate Daniel Fast Food List].
Before You Shop — 5 Rules for the Daniel Fast
Rule 1 — Read every label. The most common Daniel Fast mistake is assuming a food is approved without checking. Plenty of products that look healthy hide sugar, honey, yeast, dairy, or preservatives. If the ingredient list includes anything you can’t recognize as a whole plant food, put it back.
Rule 2 — Choose whole over processed. If a food has been altered from its original form — refined, flavoured, sweetened, or preserved — it’s probably not approved. Brown rice: yes. Seasoned rice cakes: no.
Rule 3 — Unsweetened means unsweetened. For plant milks, coconut water, dried fruit, or nut butters, always choose the unsweetened version and double-check the label; brands change their formulas often.
Rule 4 — Buy in bulk where possible. Dried lentils, brown rice, quinoa, oats, and nuts are far cheaper in bulk. These will be your core staples for the whole fast, so stock up early.
Rule 5 — Shop the perimeter first. Most Daniel Fast-approved foods live in the fresh produce section. Start there before heading into the aisles.
Complete Daniel’s Fast Shopping List
🥦 Fresh Produce Section
Vegetables:
Spinach (2 large bags or bunches), kale (1 large bag), mixed salad greens (1-2 bags), broccoli (1 large head or bag of florets), cauliflower (1 head), carrots (1 large bag), sweet potatoes (4-6 medium), regular potatoes (4-6 medium), bell peppers — red, yellow, green (4-6 total), courgette/zucchini (2-3), cucumber (2), cherry tomatoes (1 punnet), regular tomatoes (4-6), mushrooms (1 large pack), red onions (3-4), white or yellow onions (3-4), garlic (1 whole bulb), celery (1 bunch), asparagus (1 bunch), beetroot (3-4), cabbage (1 small head), pak choi/bok choy (1-2 heads), fresh ginger root (1 small piece), fresh herbs — parsley, coriander, basil, mint (1 bunch each)
Fruits:
Bananas (8-10 — buy some slightly unripe so they last the week), apples (4-6), oranges (4), lemons (4-5), limes (3-4), avocados (4-5 — buy at different ripeness stages), mango (2 fresh or frozen), berries — strawberries, blueberries, raspberries (fresh or frozen), grapes (1 bunch), watermelon (1 small or pre-cut), peaches (3-4 when in season)
🌾 Grains and Cereals Aisle
Rolled oats — plain, not instant, flavoured (large bag), brown rice (2 lb/1 kg bag), quinoa (1 lb/500 g bag), barley (1 bag), millet (1 bag — health food section), buckwheat groats (1 bag — health food section), whole grain pasta — check label for no eggs (2 packs), whole grain brown rice pasta (1 pack — gluten-free option), plain popcorn kernels (1 bag), whole grain yeast-free flatbread (health food section), whole wheat flour (for homemade yeast-free flatbread)
🫘 Canned and Dried Goods Aisle
Canned beans and legumes (no added salt — check label):
Black beans (3-4 cans), chickpeas/garbanzo beans (3-4 cans), kidney beans (2 cans), cannellini/white beans (2 cans), pinto beans (2 cans)
Dried legumes:
Red lentils (1 large bag), green or brown lentils (1 bag), split peas (1 bag), dried chickpeas (optional, if cooking from scratch)
Canned tomatoes:
Diced tomatoes — no added salt (4 cans), whole plum tomatoes — no added salt (2 cans), tomato passata/purée — no additives (2 jars)
Other canned goods:
Coconut milk — full fat, unsweetened (3-4 cans), corn kernels — no added salt or sugar (2 cans), vegetable broth — low sodium, no additives (2 cartons)
🥜 Nuts, Seeds, and Nut Butters Aisle
Raw or dry-roasted nuts (no salt, no flavouring):
Almonds (1 large bag), walnuts (1 bag), cashews (1 bag), pecans (1 bag), Brazil nuts (small bag)
Seeds:
Chia seeds (1 bag), ground flaxseeds/flaxseed meal (1 bag), hemp seeds (1 bag), pumpkin seeds (1 bag), sunflower seeds (1 bag), sesame seeds (1 small bag)
Nut and seed butters:
Natural peanut butter — peanuts only, no added sugar or oil (1 large jar), natural almond butter — almonds only (1 jar), tahini — sesame paste (1 jar)
🫒 Oils and Condiments Aisle
Oils:
Extra virgin olive oil (1 large bottle), coconut oil (1 jar), sesame oil (1 small bottle, for Asian dishes), avocado oil (1 bottle — optional, for high heat cooking)
Condiments and sauces:
Tamari — wheat-free soy sauce, no additives (1 bottle), apple cider vinegar — raw, unfiltered (1 bottle), hot sauce — check label for no sugar or additives (1 bottle)
🌿 Spices and Herbs Aisle
Stock all of these — they’re what make Daniel Fast food taste genuinely good:
Sea salt or Himalayan pink salt, black pepper (whole peppercorns or ground), cumin (ground), turmeric (ground), coriander (ground), smoked paprika, regular paprika, garlic powder, onion powder, cinnamon (ground), chilli flakes/red pepper flakes, oregano (dried), thyme (dried), rosemary (dried), bay leaves, nutritional yeast (adds a savoury, cheesy flavour — check no additives)
🥛 Plant Milks and Beverages Aisle
Plant milks — always choose unsweetened:
Unsweetened almond milk (3-4 cartons), unsweetened oat milk (2 cartons), unsweetened coconut milk — carton version for drinking (2 cartons)
Teas:
Herbal tea assortment — peppermint, chamomile, ginger, rooibos, hibiscus; lemon and ginger tea; turmeric tea or golden milk tea blend (check no sweeteners added)
Other beverages:
Unsweetened coconut water (4-6 bottles or a multipack), sparkling water (plain — no flavouring)
🧊 Frozen Foods Section
Frozen fruits and vegetables are just as nutritious as fresh and significantly extend your options:
Frozen mixed berries (2 large bags), frozen mango chunks (2 bags), frozen spinach (2 bags), frozen edamame — no salt (1-2 bags), frozen broccoli florets (1-2 bags), frozen peas (1 bag), frozen corn — no additives (1 bag), frozen banana slices (or freeze your own)
[IN-POST IMAGE: pantry shelf with jars of lentils, rice, oats, and beans]
Daniel Fast Pantry Staples to Always Keep Stocked
These are the items to always have on hand during the fast so you’re never caught without an approved meal option:
| Item | Why It Matters |
|---|---|
| Brown rice | Quick base for any meal |
| Red lentils | Fast protein — cooks in 20 minutes |
| Canned black beans | Instant protein, no cooking needed |
| Rolled oats | Breakfast is sorted every morning. |
| Natural peanut butter | Quick snack, adds protein to anything |
| Canned tomatoes | Base for soups, sauces, and curries |
| Olive oil | Essential for cooking everything |
| Garlic and onions | Flavour base for every savoury meal |
| Chia seeds | Protein and fat for smoothies and puddings |
| Bananas | Quickest approved snack available |
Daniel Fast Shopping at Walmart
If you’re shopping at Walmart specifically, here’s where to find the key items:
- Produce section: All fresh fruit and vegetables — shop here first
- Dry goods aisle: Bob’s Red Mill oats, brown rice, quinoa, lentils
- Canned goods: Great Value black beans and chickpeas (no-salt-added version)
- Nut butter: Smucker’s Natural Peanut Butter — peanuts and salt only
- Plant milk: Great Value or Silk unsweetened almond milk
- Herbal tea: Celestial Seasonings herbal tea range — most are approved
- Oils: Great Value extra virgin olive oil, Spectrum coconut oil
- Frozen: Great Value frozen mixed berries, frozen edamame
What to avoid at Walmart: Many pre-packaged sauces, seasoning mixes, flavoured nuts, and snack bars contain sugar, honey, or other additives. Stick to whole foods and unadulterated versions of everything.
Quick One-Week Budget Shopping List
If you’re on a tight budget and want to do the Daniel Fast as affordably as possible, focus on these core items only:
Under $30 for one week (USA):
- Rolled oats — large bag
- Brown rice — large bag
- Red lentils — large bag
- Canned black beans x3
- Canned chickpeas x2
- Canned diced tomatoes x3
- Spinach — large bag
- Sweet potatoes x4
- Bananas x10
- Apples x6
- Olive oil — small bottle
- Natural peanut butter
- Almond milk — unsweetened x2
- Garlic, onions, carrots
These items alone cover breakfast, lunch, dinner, and snacks for 7 days on a strict budget.
FAQs
Can I shop for the Daniel Fast at a regular grocery store?
Yes, every item on this list can be found at typical grocery stores like Walmart, Kroger, Aldi, Trader Joe’s, and Whole Foods. No need to shop at a specialised health food store.
Is the Daniel Fast expensive?
It doesn’t have to be. Dried lentils, brown rice, oats, canned beans, and seasonal vegetables are some of the cheapest foods around. The Daniel Fast can absolutely be done on a tight budget; see the budget list above.
How much food should I buy for one week?
The quantities on this list are for one person for a week. Double everything for two people.
Do I need to buy organic?
No, organic isn’t required on the Daniel Fast. Shop within your budget. If you can afford it, prioritise organic for the produce you eat most — spinach, strawberries, and apples tend to carry higher pesticide residue, so those are worth buying organic when possible.
Final Thoughts
A solid shopping list is the foundation of a successful Daniel Fast. A kitchen stocked with approved foods makes it easy to stay on track; without one, every day gets harder than it needs to be.
Use this list for your first grocery trip. As you settle into the fast, you’ll figure out your own pace and preferences.
For the full list of every approved food with detailed explanations, visit → [The Ultimate Daniel Fast Food List]
For a complete week of meals using everything on this list, visit → [7 Day Daniel Fast Meal Plan for Beginners]
For the printable version of this shopping list as a PDF, visit → [Daniel Fast Food List PDF]