7 Days of Breakfast, Lunch & Dinner

The first time I did the Daniel Fast, I didn’t plan a single meal ahead of time — by day three I was standing in front of an open fridge at 6pm with no idea what to eat, and I nearly gave up. As a certified nutritionist, I now tell every client the same thing: the plan matters more than willpower.

The most essential thing you can do to succeed on the Daniel Fast is to plan your meals before you begin. If you don’t have this printable Daniel Fast meal plan in hand, you’ll open the refrigerator in the evening, find nothing clearly permitted, and either scramble or give up. Every meal is scheduled before hunger strikes.

Breakfast, lunch, and dinner are included in this downloadable seven-day Daniel Fast meal plan, along with a printed shopping list that lets you prepare everything in one supermarket run.

Visit → [The Ultimate Daniel Fast Food List (What You Can & Cannot Eat)] for a comprehensive list of all permitted foods.

Three Rules for This Meal Plan Before You Begin

Rule 1: Get prepped on Sunday. At the start of the week, cook a big batch of quinoa, brown rice, and roasted veggies. This is the one habit that made the whole fast easier for me — every meal after that takes ten minutes, not forty.

Rule 2: Cook double at dinner. Make extra at dinner so tomorrow’s lunch is already done. This alone cuts your daily cooking time in half.

Rule 3: Keep snacks within reach at all times. Always have raw nuts, nut butter, and fresh fruit on hand. Hunger between meals is the number one reason people break the fast — I learned that the hard way in my first week.

7-Day Printable Daniel Fast Meal Plan

Day 1 — Monday

Meal	What to Eat
Breakfast	Overnight oats with fresh berries, chia seeds, and almond or hemp milk
Lunch	Lentil soup (no yeast) with whole-grain bread
Dinner	Brown rice bowl with roasted sweet potato, black beans, spinach, olive oil
Snack	Natural peanut butter with apple (no added sugar)

Day 2 — Tuesday

Meal	What to Eat
Breakfast	Almond and banana smoothie with flaxseeds and spinach
Lunch	Leftover brown rice bowl from Monday
Dinner	Bell peppers stuffed with quinoa, black beans, corn, tomatoes, and spices
Snack	A handful of grapes and walnuts

Day 3 — Wednesday

Meal	What to Eat
Breakfast	Fresh fruit bowl with almonds and pumpkin seeds
Lunch	Chickpea and vegetable soup with barley
Dinner	Whole grain pasta with homemade tomato sauce, mushrooms, and spinach
Snack	Celery sticks with peanut butter

Day 4 — Thursday

Meal	What to Eat
Breakfast	Quinoa breakfast bowl with almond butter, banana, cinnamon, and coconut milk
Lunch	Leftover pasta from Wednesday
Dinner	Brown rice curry with sweet potatoes and lentils (coconut milk instead of dairy)
Snack	Chia pudding with mango

Day 5 — Friday

Meal	What to Eat
Breakfast	Chia pudding with almond milk and fresh berries
Lunch	Large green salad with tomatoes, cucumbers, chickpeas, olive oil, and lemon
Dinner	Black bean tacos wrapped in lettuce with avocado, salsa, and lime
Snack	Dates and raw cashews

Day 6 — Saturday

Meal	What to Eat
Breakfast	Avocado with lemon and chilli flakes over whole grain yeast-free bread
Lunch	Leftover lentil curry from Thursday
Dinner	Quinoa and roasted vegetables baked with herbs and olive oil
Snack	Fresh orange and almonds

Day 7 — Sunday

Meal	What to Eat
Breakfast	Warm oats with coconut milk, dates, cinnamon, and walnuts
Lunch	Vegetable and brown rice soup
Dinner	Stir-fried chickpeas with broccoli, carrots, peppers, tamari, and sesame oil
Snack	Smoothie with banana, almond milk, and chia seeds

7-Day Daniel Fast Shopping List

Bring this to the grocery store and you’ll have everything you need for the entire week.

Produce:
Kale and spinach (2 big bags), four medium sweet potatoes, bell peppers, broccoli, carrots, celery, mushrooms, cucumber, fresh tomatoes (two cans, no salt), avocados (3–4), oranges (3), apples (4), bananas (6–8), fresh or frozen mixed berries, mango (fresh or frozen), lemons, limes, dates, grapes, onions and garlic

Grains:
Large bag of rolled oats, two cups dry brown rice, two cups dry quinoa, one cup dry barley, one pack whole grain pasta, one loaf yeast-free whole grain bread

Legumes:
One bag red lentils, two cans black beans, two cans chickpeas, one can corn (no salt)

Nuts, Seeds & Butters:
Almonds, walnuts, cashews, pumpkin seeds, chia seeds, flaxseeds, natural peanut butter, natural almond butter

Oils & Condiments:
Olive oil, coconut oil, sesame oil, apple cider vinegar, tamari (wheat-free soy sauce), sea salt, black pepper

Spices:
Cumin, turmeric, coriander, cinnamon, paprika, chilli flakes, oregano

Beverages:
Two cartons of unsweetened almond milk, one can of unsweetened coconut milk, herbal teas, and unsweetened coconut water

FAQs About the Daniel Fast Meal Plan

Is this a 21-day meal plan?
Yes — for a full 21-day Daniel Fast, repeat this 7-day schedule three times. You can also swap in different meals from the approved food list to keep things varied. See → [7-Day Daniel Fast Meal Plan for Beginners] for a full 21-day guide.

Can I do a 3-day Daniel Fast instead?
Yes — a 3-day fast is a great place to start if 21 days feels like too much. Just follow Days 1-3 of this plan.

What if a meal on the plan doesn’t appeal to me?
Swap it for any other approved meal. Just make sure it fits the → [Daniel Fast Food List] — the structure matters more than any one specific meal.

Can I eat the same meals every day?
Of course. Most people settle into 3-4 go-to meals they repeat. When you’re fasting, simplicity beats variety.

Can I use this plan for the full 21-day Daniel Fast?
Yes — every meal here fits Daniel Fast guidelines. For a 14 or 21-day fast, just repeat or rotate the days as needed.

Free Printable PDF Download

Want a clean, printable copy of this whole grocery list and meal plan?

👉 [Download the Free 7-Day Daniel Fast Meal Plan PDF] (enter your email to get the PDF and the full Daniel Fast food list sent straight to your inbox)

Final Thoughts

A meal plan removes the hardest part of any fast: deciding what to eat when you’re tired and hungry. Start with this system and prep on Sunday, and the Daniel Fast will feel a lot more manageable than you expect.

For everything you can and cannot eat, visit → [The Ultimate Daniel Fast Food List]
For Daniel Fast breakfast ideas specifically, visit → [What Can You Eat for Breakfast on the Daniel Fast?].