If you are stepping into a Daniel Fast, you do not need complicated recipes or endless cooking to stay consistent. I have found that simple, nourishing meals prepared ahead of time make all the difference. When food is ready, peace stays intact.
This is the exact 20-minute prep I use to support a 21-day Daniel Fast while keeping life calm, realistic, and grounded.
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What Is the Daniel Fast?
The Daniel Fast is based on the book of Daniel in the Bible, where Daniel chose to eat simple foods like vegetables and drink water instead of rich or indulgent foods. It is meant to create space for God, quiet distractions, and help us reset our hearts and rhythms.
This fast is not about perfection or weight loss. It is about simplicity, clarity, and spiritual focus.
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The 20-Minute Daniel Fast Meal Prep
These three meals give you warmth, protein, and freshness without overthinking food.
Lentil Tikka Masala Bowls
This is my easiest comfort meal.
Ingredients
• 1 jar tikka masala simmer sauce
• 1 can organic lentils
• 1 can garbanzo beans
• Jasmine or basmati rice
Directions
Heat the rice. Add the lentils, garbanzo beans, and sauce to a pan and simmer for 5 to 10 minutes. Serve over rice and store in the fridge.
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Three Bean Chili
This is hearty and filling.
Ingredients
• 1 can black beans
• 1 can pinto beans
• 1 can garbanzo beans
• 1 can tomato sauce
• 1 can diced tomatoes
• Chili seasoning
Directions
Pour everything into a pot and heat for about 5 minutes. Store in containers.
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Lemon Herb Quinoa Salad
This one is fresh and light.
Ingredients
• 2 cups quinoa
• 2 cups water
• 1 can black beans
• Cherry tomatoes diced
• Mini cucumbers diced
• Shredded carrots diced
• 1/4 onion diced
• Fresh parsley chopped
• Fresh mint chopped
• Juice of 1½ lemons
• Olive oil and salt
Directions
Cook quinoa in the Instant Pot for 1 minute or on the stove. Let cool slightly. Mix in everything else and refrigerate.
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Simple Daniel Fast Breakfast
This keeps mornings easy.
• Organic rolled oats
• Cinnamon
• Bananas
• Apples
• Kiwis
• Oranges
• Strawberries
• Blueberries
• Pecans or walnuts
Mix oats with fruit, nuts, and cinnamon for a simple breakfast bowl.
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Daniel Fast Shopping List
Grains and legumes
• Jasmine or basmati rice
• Quinoa
• Organic rolled oats
• Organic lentils (2 cans)
• Organic garbanzo beans (4 cans)
• Organic black beans (3 cans)
• Pinto beans (1 can)
Canned and jarred
• Tikka masala simmer sauce
• Tomato sauce
• Diced tomatoes
Fresh produce
• Mini cucumbers
• Cherry tomatoes
• Onion
• Shredded carrots
• Fresh parsley
• Fresh mint
• Lemons
• Blackberries
• Blueberries
• Cantaloupe
• Kiwis
• Bananas
• Apples
• Oranges
• Strawberries
Pantry
• Chili seasoning
• Cinnamon
• Salt
• Black pepper
• Olive oil
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A Gentle Note
The Daniel Fast is about freedom, not fear. It is about returning to simple rhythms, not rigid rules. These meals are meant to support your body so your heart can stay focused on God.
