The Daniel Fast: Simplicity, Surrender, and Seeking God First

A Faithful Fast with Intentional Nourishment! Listen to episode 6 of the Wendi Irlbeck show for details on fasting!

When preparing for the Daniel Fast, one of the first questions people ask is:

“What will I eat?”

Let’s put this in proper order.

The Daniel Fast is not about food. It is about drawing near to God with humility, intention, and discipline. Meals are intentionally simple so that Christ remains the focus—not culinary creativity.

As both a daughter of Christ and a registered dietitian, I approach this fast with two firm convictions:

• Spiritual clarity matters most.

• The body is still stewarded during a fast.

We do not neglect nutrition. We remove indulgence and experience deeper reliance on Christ for our physical, emotional, and spiritual needs.

The Daniel Fast draws from two passages in Scripture.

Daniel 1 — Faithfulness Through Simplicity

“But Daniel resolved not to defile himself with the royal food and wine…”
— Daniel 1:8 (NIV)

“Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink.”- Daniel 1:12 (NIV)

Daniel chose obedience over appetite.

Daniel 10 — Humbling Before God

“I ate no choice food; no meat or wine touched my lips…”- Daniel 10:2–3 (NIV)

The common 21-day fast reflects Daniel’s three weeks of consecration. The heart behind it is captured in:

“You set your heart to understand and humbled yourself before your God…”
— Daniel 10:12 (NIV)

The Daniel Fast is about humility—not menu perfection. The goal is to remove stress about food and experience deeper closeness with Christ.

What the Daniel Fast Is — and Is Not.

It Is:

• A time of consecration

• A season of prayer

• A discipline of self-denial

• A spiritual reset

It Is Not:

• A detox

• A weight-loss plan

• A legalistic diet challenge

• A performance metric

This fast is about hunger for God. Planning with Intention

Without preparation:

• You will experience decision fatigue.

• You may become frustrated.

• You may drift into convenience foods.

Planning reduces stress and protects spiritual focus.

From a dietitian’s lens, I also emphasize:

• Adequate plant-based protein

• Fiber balance

• Stable energy through sleep, hydration, and walking

• Micronutrient density

Stewardship of the body allows the spirit to remain steady.

Foods Allowed (Whole-Food, Plant-Based Focus)

• Fruits (no added sugar)

• Vegetables

• Whole grains (brown rice, quinoa, oats, barley, millet)

• Legumes (beans, lentils, chickpeas, peas)

• Nuts and seeds

• Olive, avocado, or coconut oil (moderation)

• Herbs and spices

• Water (primary beverage)

Foods Avoided

• All animal products

• Sweeteners

• Refined or processed foods

• Alcohol

• Coffee/caffeine

• Rich or indulgent foods

Simplicity supports surrender.Higher-Protein Daniel Fast Framework This is not about bodybuilding. It is about maintaining muscle, energy, and clarity while fasting.

General Target:
100g plant protein per day (depending on body size and needs)

Sample High-Protein Day (90-100g) **If you are active you will need more protein, calories and carbs. Keep in mind the point of this fast is to draw near to Christ. IF you are active you will need to adjust your training, movement and schedule to support your time drawing near to God.

Breakfast (20–25g protein)

Protein Oat Bowl:

• 1 cup oats (10g)

• 2 tbsp chia seeds (5g)

• 2 tbsp ground flax 4g)

• 2 tbsp almond butter (6g)

• Berries

• Optional: Unsweetened soy milk (7–8g per cup)

Lunch (25–30g protein)
Quinoa Lentil Bowl:

• 1 cup cooked lentils (18g)

• 1 cup cooked quinoa (8g)

• Roasted vegetables

• Olive oil + lemon

• Pumpkin seeds (5g)

Snack (10–15g protein)

• 1 cup roasted chickpeas (14g)

• OR apple + 2 tbsp peanut butter (8g)

• OR hummus + vegetables (5–8g)

Dinner (25–30g protein)
Black Bean & Brown Rice Bowl:

• 1.5 cups black beans (~1g)

• 1 cup brown rice (5g)

• Steamed broccoli (4g)

• Avocado

• Hemp seeds (3 tbsp =10g)

Simple 3-Day Rotation

Day 1

• Oats + seeds + nut butter

• Lentil quinoa bowl

• Roasted chickpeas

• Black beans + rice

Day 2

• Tofu scramble with vegetables

• Split pea soup

• Mixed nuts

• Chickpea millet bowl

Day 3

• Smoothie: soy milk + peanut butter + chia

• White beans + farro

• Edamame

• Lentil vegetable stew

Batch Cooking Strategy. Prepare in advance:

• Large pot of lentils

• Large pot of beans

• Quinoa or brown rice

• Roasted vegetables

• Fruits to snack on and have available with meals

Store in containers for quick assembly. Consistency removes distraction.

Micronutrient Considerations (Dietitian Perspective)

**See my plant based fueling blog for more guidance!

During the Daniel Fast, pay attention to:

• Iron (lentils, beans, pumpkin seeds)

• Zinc (beans, nuts)

• Omega-3 fats (chia, flax, hemp)

• Vitamin B12 (not naturally present—short fasts are fine; longer-term plant-based eating requires supplementation)

• Protein distribution throughout the day

This is stewardship—not indulgence. Food as a Spiritual Teacher Cravings reveal attachments.

When you long for:

• Coffee

• Steak

• Sweets

• Breads

• Dairy comfort

Pause and pray. Ask:

• What am I leaning on?

• Where do I seek comfort?

• What needs surrender?

The fast exposes dependence. Whether you do 10 days or 21 days—stay anchored in the why. Stay Anchored in the Why and prepare your heart.

The Daniel Fast exists to:

• Draw near to God

• Quiet the flesh

• Increase sensitivity to the Spirit

• Strengthen discipline

• Cultivate obedience

Your focus is not on perfection in nutrition.
Your focus is not on appearance.
Your focus is not on performance.

Your focus is Jesus.

When Obedience Comes First

“At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food.”- Daniel 1:15 (NIV)

Notice the order. Daniel chose obedience over indulgence.
Simplicity over excess. Faithfulness over comfort. God honored it. The outcome included physical vitality—but the intention was spiritual integrity. The blessing followed obedience, not the other way around. This is not a promise that vegetables guarantee superiority. It is a testimony that when we prioritize holiness over appetite, God sustains us.

Final Encouragement

The Daniel Fast is not a dietary experiment. It is not about optimizing macros. It is not about proving discipline. It is about humbling yourself before God and seeking Him first. When Christ is central, everything else finds its proper place.

And when we seek God first, even our physical condition aligns under His care.

In this blog I unpacked the Daniel Fast, the purpose behind the fast, and how to maintain stable energy with simple, plant-based meals.

This is not a detox or weight-loss plan—it is a season of consecration. I’ll also expand on these principles in an upcoming episode of The Wendi Irlbeck Show on fasting.

Your sister in Christ, Wendi Anne

Connect with me on Instagram,Tiktok, youtube and at www.devotionswithwendi.com If you’re looking for a way to get connected to your faith and like my devotionals get a copy of my 365-day devotional book HERE.