Good Ground Family ChurchGood Ground Family Church

Daniel Fast Guide

We are so glad you have decided to participate in an extended time of prayer, fasting and personal devotion. There really is no better way to reset our spiritual compass and bring about refreshing in every area of our lives than through prayer and fasting.

As we join together in a corporate time of fasting, we are positioning ourselves and believing for two key goals overall for our body at Good Ground Family Church:

A)    We are seeking to connect with Jesus in a more personal, deeper, dynamic and practical way

B)    To have that relationship with Christ become a true and sustainable lifestyle for each of us

The tools provided in this guide are a practical guideline to help you navigate through your personal journey. As you read over the information, please consider how it applies to you and your personal circumstances and convictions.

We pray that you will experience the presence and power of God in an extraordinary way as you commit yourself to Him over the next days. May God continue to bless you and enlarge you as you seek Him first!


“…But the days will come when the bridegroom

will be taken away from them, and then they will fast.”

Matthew 9:15b NKJV



As you prepare for the next several days, it can be tempting to start thinking of a laundry list of prayers you’d love to see answered. But we really want to encourage you to keep this simple. Think about the top two or three things most pressing on your heart and zone in on those with God. Write these down in the space provided below, and be open to hearing what God wants to show you in those areas. The breakthroughs, miracles, and answers to your prayers will be byproducts of drawing closer to Jesus.

When praying, make your primary goal to know Jesus more and experience Him. Pray prayers of total surrender, and aim to glorify God with your life. Focus first on what’s right about Him, such as his goodness and His greatness, and see everything else through that filter.

And most simply, make time to pray daily. Don’t overcomplicate this! Just talk to God. Have that place and time where you can seek Him every day. If you don’t plan to pray, you won’t. If you find it a challenge to disconnect from the busyness of your day, engaging in worship music is a great way to prepare your heart for prayer.

I am personally believing for a breakthrough in _________________________________________________________




*Important Note: Fasting requires reasonable precautions. If you have any health concerns,

please consult your physician prior to beginning your fast, especially if you are taking any

medication, have a chronic condition, or are pregnant or nursing a baby.


As you prepare to fast, it is important to choose a fasting plan that works for you. While this section provides some general information about different types of fasts, as well as some suggestions on how to create your own fasting plan, it is important to mention that there is nothing more inherently spiritual about one type of fast as opposed to another. These are simply guidelines and suggestions on different things you can do. Do not let what you eat or do not eat become the focus of your fast. Keep the main thing the main thing, which is drawing closer to God. Remember, this is a time to disconnect enough from your regular patterns and habits in order to connect more closely to God. Here are a few tips to keep in mind before getting started:


1. Start Where You Are

We are all at different places in our walk with God. Likewise our jobs, daily schedules, and health conditions are all different and place various levels of demands on our energy. So most importantly, whether you’ve fasted before or this is your first time, start where you are. Your personal fast should present a level of challenge to it, but it’s very important to know your own body, know your options and, most importantly, seek God in prayer and follow what the Holy Spirit leads you to do. Remember, the goal of fasting is not just to do without food. The goal is to draw nearer to God.

 2. Find Your Fast Zone

When most people start fasting, there is typically some level of discomfort. However, it is possible to get used to the fasting routine pretty quickly. Quite simply, you must learn to fast in a way that works for you.

While any true fast does involve abstinence from food or at least certain types of food, typically, different fasting combinations work better for different people. The goal to having a successful fast is all about finding what we like to call your Fast Zone, and that is different for everybody and can change depending on the season you are in.

The best way to describe your Fast Zone is that it’s the place where you feel light and spiritually in tune. Your mind is easily focused on God and spiritual things. You have an increased spiritual energy—you can feel the fast working. Just like runners know what their target heart rate is to see the benefits of their physical training, the Fast Zone is similar in a spiritual sense.

Finding your Fast Zone helps you choose both the type and length of fast. Let’s say you choose to go on a Daniel fast (only fruits and vegetables). Should you eat beans? If you can eat beans and stay in your Fast Zone, go ahead. But for some people eating beans takes them out of the zone. Should you eat peanut butter? Probably not. Peanut butter is more of an indulgence, and not many people can stay in a Fast Zone while enjoying indulgences.

Should you completely cut out caffeine? It depends. The great thing is, when you fast, your body automatically craves less caffeine. If you can stay in your Fast Zone with a little caffeine, great. If you are going on a longer fast and want to cut it out of your diet completely, that’s great too. But ease yourself off and make it your goal to be completely caffeine free about two-thirds of the way into your fast. If you drink coffee regularly, one of the worst mistakes you can make is to fast for one to three days and cut caffeine out abruptly and completely. Please don’t do that or you will spend this time grumpy and in withdrawal instead of enjoying God’s presence.

Mixing things up a bit during a fast is what typically works best for people. For example, do a fruits and vegetables fast for a week. Then do all liquids for a while. Maybe even mix in a few days of only water if you think you are ready for that. Then go back to fruits and vegetables for a few days.


“There isn’t one approach that works the same for everyone. Follow the Holy Spirit,

mix it up, find what works for you, and stay in your Fast Zone!


Some people can’t stay in a Fast Zone eating any type of solid food, so they prefer all liquids. With today’s protein drinks and juicing machines, it is so easy to get a healthy dose of all your nutritional needs even while taking in only liquids. Certain people can’t do anything other than drink only water. If they eat a salad or drink a glass of juice, they get out of their zone. Or if they allow themselves to eat cantaloupe, they will end up eating twenty cantaloupes a day!

3. The Daniel Fast

The Daniel fast is a great model to follow and one that is extremely effective for spiritual focus, bodily discipline, and purification of the body and soul. It is probably one of the most commonly referred-to fasts; however, within the Daniel fast there is room for broad interpretation.

In the book of Daniel we find two different times where the prophet Daniel fasted. Daniel 1 states that he only ate vegetables and water, and in Daniel 10, while the passage does not give a specific list of foods that Daniel ate, it does state that he ate no rich (or choice) foods, as well as no meat or wine. So based on these two verses, we can see that either of these, or combinations of the two, constitute a Daniel fast.

Again, it is important to mention that there is nothing inherently spiritual about one type of fast as opposed to another. The foundation of the Daniel fast is fruits and vegetables. Some starchy vegetables and dairy could be included, but that depends on the individual. Your goal should be to seek God in prayer about this and follow what the Holy Spirit leads you to do. Just remember: find your personal Fast Zone.

Foods to include in your diet during the Daniel Fast…

All fruits: These can be fresh, frozen, dried, juiced or canned (watch for added sugar).


















Honeydew melons

































Vegetables: These can be fresh, frozen, dried, juiced or canned (watch salt content).






Brussel sprouts






Chili peppers

Collard greens






Ginger root





Mustard greens














Sweet potatoes
















Dried beans

Black beans


Pinto beans

Split peas


Black eyed peas

Green beans

Green peas

Kidney beans

Peanuts (includes


peanut butter)













All nuts

(raw, unsalted)


Ground flax






Natural Almond Butter






Whole Grains:

Whole wheat

Brown rice





Rolled Oats

Plain Oatmeal

(not instant)





(no butter)

Whole wheat pasta

Whole wheat tortillas


Plain Rice cakes


(see recipe in









Water (spring, distilled, filtered)


Unsweetened Soy Milk

Herbal (caffeine free) Tea

100% Fruit/Vegetable Juice (no added sugar)









Soy products


Small amounts of Honey


Small amounts of Sea Salt

Small amounts of Ezekiel Bread

Small amounts of Olive Oil


Spices (read the label to be sure there are no






Foods to avoid on the Daniel Fast…

All animal products including all meat, poultry, fish…

White rice

White bread

All deep fried foods


Coffee (including decaf b/c contains small amount of caffeine)

Carbonated beverages

Energy drinks

Foods containing preservatives, additives

Refined foods

Processed foods

Food additives

Refined sugar

Sugar substitutes

Raw sugar




Cane juice

White flour



High fat products


All leavened breads

Baked goods

All dairy


























Frequently Asked Questions

What about prepared foods?

Read the labels of all prepared foods. Remember the Daniel Fast is sugar-free and chemical free. So, if you use any canned fruits, vegetables, packaged foods, or prepared sauces you must read the label to be aware about just what is in there.

What about pasta?

Make sure the label says whole grain pasta with no additives (watch for sugar). Whole grain pasta offers 7 grams of protein per serving (3/4 cup of dried pasta).

I know it says raw, unsalted nuts, but what about roasted nuts?

The goal would be to stick to raw, unsalted nuts. But these are harder to find so in a pinch just make sure you get plain roasted, unsalted nuts with no preservatives.

How do I get enough protein in my diet while on the fast?

The following are protein-rich foods that are allowed on the Daniel Fast… almonds, sunflower seeds, lentils, quinoa, brown rice, split peas, whole grains, and tofu.

What kind of peanut butter is allowed?

A natural peanut butter with no additives…watch for sugars including molasses. Smucker’s creamy natural peanut butter has nothing but peanuts in it.

What about popcorn?

Corn is listed in the vegetables to eat list. You can use a pot on the stove…here is a recipe.


1) Put two tbsp. of olive oil in the bottom of a large pot.


2) Add enough popcorn to cover the bottom of the pan.


3) Turn heat to medium high. Look for the first popcorn kernel to pop.


4) Put the lid on the pot. Using potholders shake the pot over the burner.


5) Continue shaking until you no longer hear kernels popping. Remove from heat.

How can I identify whole grain foods?

Typically if the ingredient lists “whole wheat”, “rolled oats”, or “whole corn” as the first ingredient, the product is a whole grain food item. Another way to identify whole grains in the foods you eat is to look in the nutritional facts information and check if the food item contains dietary fiber. If it contains a significant amount, it most likely contains whole grains. “Wheat flour” is not a whole grain and therefore does not indicate a whole grain product.

What about salad dressing?

Olive oil and lemon or lime are options.

Do I need to eat organic foods while on the fast?

No, but it is suggested because organic foods are produced without the use of feed or fertilizer of plant or animal origin and without employment of chemically formulated fertilizers, growth stimulants, antibiotics, or pesticides.

Where can I go out to eat?

Well, we think you can go anywhere and order cautiously, asking lots of questions to the wait staff, knowing ahead of time that you may be ordering a salad with olive oil and a baked potato with no extras.

What about bread?

We are recommending the Ezekiel bread found in the freezer section of your grocery/health food store.

How much can I eat?

As long as they are the appropriate foods, we are recommending eating until satisfied with no limits.

Additional Resources:

Fasting While Nursing or Pregnant

Strict fasting while pregnant or nursing is not recommended. If you are in this incredible season of life but would like to participate in the twenty-one-day plan, here are some great options for you to consider—with the approval of your physician:

A modified Daniel fast including whole grains, legumes, whey protein, calcium, and iron supplements

Fasting sweets and desserts

Fasting red meat

Fasting certain diversions (television shows, movies, social media—such as Facebook / Twitter, video        games, and so on)

If you are a pregnant or nursing mother, your priority is the health and the development of the baby God has entrusted you with. Make that your guideline and go from there. And please consult your doctor.

Fasting and Eating Disorders

If you have struggled with an eating disorder, this situation is a battle of the mind you can win through Christ (Philippians 4:13). Remember, fasting is a tool used to get closer to God, and it actually should keep us from being preoccupied with food. If your method of fasting is going to cause you to obsess about what you eat in any way, you will need to change either your approach or your mindset. If giving up food is a stumbling block to you, then consider fasting of television, reading (other than the Bible, of course), social media, or shopping. There are many distractions and ways that we use to stay in control that we could eliminate from our daily routine. We do these things to distract ourselves from the real issues hurting us. If you can identify such other things, maybe you can give those up instead of food.

Remember that you are covered by God’s grace. God will show you what to do. His “yoke is easy” and His “burden is light” (Matt 11:30). His way will bring rest to your soul.

4. Begin and Break the Fast Well

Depending on the type of fast you choose, it is very important to prepare your body ahead of time before beginning the fast. Take a week or so to transition into your fast; otherwise, you could get sick. For example, if you would like to go on a fruits and vegetables or juice fast, start eliminating meat, white grains, and refined sugars from your diet the week before. Also start to cut back quite a bit on dairy products and some of your caffeine intake.

The same principle applies to breaking your fast. When your fast is over, add foods back in very gradually. Please don’t break your fast with a greasy cheeseburger! Because your body is so cleansed and detoxified, you will most likely get sick if you do that. There are also several supplements you can take that will help support the detox process during your fast. Your healthfood store can give you recommendations.

Creating Your Personal Fasting Menu

To keep your energy up throughout the day, it’s important to eat or drink every two and a half to three hours. If you go longer than that, you can experience an energy lull and be tempted to overstuff yourself at your next meal. Even if you’re fasting on fruits and vegetables, overstuffing is never a smart thing to do.

It is very important to drink lots of water while fasting. Drinking about one hundred ounces of water per day will help to support your critical liver function. The liver is the filter for the body, so when you don’t drink enough water, the liver doesn’t function at its highest capacity.

Select your food items wisely. The key is to prepare a plan ahead of the fast, to not get legalistic about it, and to choose menu items well. For example, if you prefer dressing on your salads, choose a healthy, organic option with natural ingredients—and don’t pour a gallon of it on your plate. If you’re drinking fruit juices, try to go as natural as possible, and don’t drink ones heavily processed and laden with sugar. Remember to not let food become the focus of your fast, but make wise eating choices.

Final Fasting Tips

Here are some other ideas that can help make your fasting experience more pleasant and helpful:

As you select your type of fast, make a fasting calendar that fits your plan. Determine what each day and week will look like.

Keep your fridge and pantry stocked with the items you need. Being unprepared to fast sets you up to give into temptation. Choose well when selecting products, stick to raw food as much as you can, and limit artificial ingredients.

Make it a priority to attend church during your twenty-one-day fast. Being around other believers will encourage you to keep on going when fasting gets difficult.

If you mess up, don’t get discouraged. Just get right back on track and keep going. God’s mercies “are new every morning” (Lamentations 3:22–23). He wants you to finish, and He will give you the grace and strength to do it.


 Personal Devotions

Just like prayer and fasting, reading your Bible is about connecting to God in a more powerful way. It is not about duty but about relationship. When we engage God through reading His Word, we engage the very presence of God. His Word is living and active! As we read our Bible, we are drawing closer to God and positioning ourselves to hear from Him in particular ways.

Once again, as with prayer, choose the time and the place where you are going to read your Bible and devotional every single day, and come prepared to hear what He wants to tell you.

Here are three quick things we’d like to share with you about how to get the most out of your devotional time with God.

1. Read Consistently

It is better to read a little every day than to try and knock out two hours of Bible reading or devotions in one sitting. It is so important to digest the Word in absorbable chunks. In this guide we have included a Bible reading plan that helps with that, as it leads you through about a chapter a day. Don’t bite off more than you can chew, and certainly don’t compare your “performance” with that of others. If you miss a few days, pick up at the next reading, but stay with it and don’t give up. The key is to keep this simple and make it sustainable.

2. Read Prayerfully

Talk to God as you’re reading. Don’t rush through. If you come across something you don’t understand, pause for a moment and ask God about it. Reading prayerfully is making space and time to talk to God and giving Him time and space to talk to you. Taking time to meditate on God’s Word is just as important as reading it.

3. Read Expectantly

You are about to partake of the bread of life, so foster an attitude of expectancy. Believe that God is going to speak to you through His Word. With meditation on the ideas and thoughts recorded in your journal, be prepared to do something with what He shows you. A great, simple way to journal your devotionals is to use the SOAP method. (Wayne Cordeiro has some great material about this that we highly recommend in his book DivineMentor.)


SOAP stands for:










The SOAP method works like this:



Remember, prayer is all about relationship. It’s a two-way conversation, so be sure to listen to what God has to say.