“In those days I Daniel was mourning three full weeks. I ate no pleasant bread, neither came flesh nor wine in my mouth, neither did I anoint myself at all, till three whole weeks were fulfilled.”
What’s inside
- Cover (p1): an open window toward the sunrise (Daniel 6:10), with Daniel 10:2-3
- Start here (p2): what the Daniel fast is, setting your purpose, four daily habits and a health-first note
- Daniel fast food list (p3): foods to enjoy and foods to set aside
- 21 days of reading and prayer (p4): a passage, a focus and a prayer prompt for each day
- My 21 days (p5): a day-by-day tracker and a prayer list with “answered” boxes
- Daily fast journal (p6): print one for each day
- Weekly meal planner (p7): print three, with a shopping list
- After the fast (p8): Daniel 10:12, easing back in and keeping one habit
What is the Daniel fast in the Bible?
The Daniel fast takes its name from two passages. In Daniel 1, the young captives in Babylon asked to eat pulse (vegetables) and drink water for ten days instead of the king’s meat and wine. In Daniel 10, Daniel mourned and prayed for “three full weeks,” eating no pleasant bread, meat or wine. That is why many churches fast for 21 days. At the end, the angel told him that his words were heard from the first day he set his heart to understand (Daniel 10:12).
The Bible does not command a Daniel fast or give an official food list. It is a voluntary way to set aside some foods and set apart time to seek God.
“Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.”
Daniel fast food list
These are common guidelines, not rules. If your church gives its own list, follow that one.
Enjoy
- Vegetables: fresh, frozen or canned without sugar
- Fruits: fresh, frozen, or dried with no added sugar
- Whole grains: brown rice, oats, quinoa, barley, whole-wheat pasta
- Beans and lentils: black beans, chickpeas, lentils, split peas
- Nuts and seeds: almonds, walnuts, sunflower, chia, flax, plain nut butter
- Plant oils: olive and avocado oil, used lightly
- Water: the main drink of the fast (Daniel 1:12)
- Herbs and spices: salt, pepper, garlic, herbs, lemon, spices
Set aside
- Meat, poultry and fish: “neither came flesh” (Daniel 10:3)
- Eggs and dairy: milk, cheese, butter, yogurt, cream
- Sugar and sweeteners: honey, syrups, artificial sweeteners
- Leavened bread: yeast breads and baked goods
- Processed foods: white flour, chips, additives, fast food
- Deep-fried foods: fries, fried snacks
- Solid fats: margarine, shortening, lard
- Coffee, soda, alcohol: “nor wine” (Daniel 10:3); energy drinks
Health first. Talk with your doctor before you start if you are pregnant or nursing, have diabetes or another condition, take medication, or have a history of disordered eating. Children and teens can fast from something else, like sweets or screens. This guide is for prayer, not medical or diet advice.
The 21-day reading and prayer plan
One passage a day for 21 days of fasting and prayer, from Daniel’s own fasts to the fasts of Nehemiah, Esther, Ezra and the early church. Tick each day off on page 4.
| Day | Read | Focus | Pray |
|---|---|---|---|
| Day 1 | Daniel 1:1-21 | Set your purpose | What am I asking God for in these 21 days? |
| Day 2 | Matthew 6:1-18 | Fast in secret | Keep it between you and the Father. |
| Day 3 | Isaiah 58:1-12 | The fast God chooses | Who can I help this week? |
| Day 4 | Joel 2:12-17 | Return with all your heart | Confess what has pulled you away. |
| Day 5 | Psalm 51:1-17 | A clean heart | Ask God to create a clean heart. |
| Day 6 | Daniel 2:14-23 | Pray with friends | Who can pray with me? |
| Day 7 | Psalm 27:1-14 | Seek His face | Week 1: write what God has shown you. |
| Day 8 | Daniel 6:1-23 | Faithful in prayer | Pray at set times today. |
| Day 9 | Nehemiah 1:1-11 | A burden for others | Pray for your city and nation. |
| Day 10 | Esther 4:1-17 | Courage | Where do I need courage? |
| Day 11 | Ezra 8:21-23 | Protection and direction | Pray for safety and guidance. |
| Day 12 | 2 Chronicles 20:1-22 | Our eyes are upon thee | Bring God the battle in front of you. |
| Day 13 | Jonah 3:1-10 | Mercy for many | Pray for people far from God. |
| Day 14 | Matthew 4:1-11 | Not by bread alone | Week 2: answer temptation with Scripture. |
| Day 15 | Daniel 9:1-19 | Confession | Pray Daniel’s prayer for your people. |
| Day 16 | Daniel 10:1-21 | Keep praying | Don’t give up when answers seem slow. |
| Day 17 | Luke 2:36-38 | Waiting on God | Anna served God with fastings and prayers. |
| Day 18 | Acts 13:1-3 | Guidance and calling | Ask what God would have you do next. |
| Day 19 | Acts 14:21-23 | Your church and leaders | Pray by name for your pastor and church. |
| Day 20 | Psalm 63:1-8 | Thirst for God | Tell God what you long for most. |
| Day 21 | Philippians 4:4-13 | Thanksgiving | Write down what God did in 21 days. |
“So we fasted and besought our God for this: and he was intreated of us.”
How to fast in secret
Jesus did not say “if you fast” but “when thou fastest.” He told His followers to keep it between them and the Father: no long faces, no announcements. The daily journal page gives you a quiet place to write what you read, what you are praying for and what you prayed when you felt hungry.
“But thou, when thou fastest, anoint thine head, and wash thy face; That thou appear not unto men to fast, but unto thy Father which is in secret: and thy Father, which seeth in secret, shall reward thee openly.”
Keep praying after the fast.
Carry on the prayer time you began in the fast with the 30-Day Prayer Journal ($9.99).
Start with Matthew 4:4 and hide a verse a week in your heart with the Scripture Memory Cards ($7.99), study one passage at a time in the SOAP Bible Study Journal ($12.99), or get all three in the Starter Bundle ($24.99).
Related reading: Bible verses about fasting · prayer · seeking the Lord · humility · the new year · New Year prayers · Lent
Also free: 7-Day New Year Scripture Plan · January Scripture writing plan · Bible reading tracker · SOAP Bible study sheet · Lent Bible reading plan
Frequently asked questions
Is this Daniel fast guide free?
Yes. All 8 pages are free to print and copy for your church, small group or family. Please share the page link rather than the file, and don’t resell it.
Why 21 days?
Daniel 10:2-3 says Daniel mourned “three full weeks” and ate no pleasant bread, flesh or wine “till three whole weeks were fulfilled.”
Is the Daniel fast commanded in the Bible?
No. It is a voluntary practice modeled on Daniel 1 and Daniel 10. Jesus assumed His followers would fast (“when thou fastest”, Matthew 6:17) and taught them to do it in secret. More verses: Bible verses about fasting.
What can I eat on the Daniel fast?
Vegetables, fruits, whole grains, beans and lentils, nuts and seeds, a little plant oil, and water. Many churches set aside meat, dairy, eggs, sugar, leavened bread, processed and fried foods, coffee and alcohol. Follow your church’s list if it has one.
Is the Daniel fast safe for everyone?
Talk with your doctor first if you are pregnant or nursing, have diabetes or another condition, take medication, or have a history of disordered eating. Children and teens can fast from something else, like sweets or screens. This guide is for prayer, not medical or diet advice.
Free for churches, small groups and families to print and copy. Please share the page link rather than the file, and don’t resell. This guide is for prayer, not medical or diet advice. Scripture from the King James Version (public domain in the US).
