21 Day Daniel Fast Diet – Inspiration for Chris Pratt

The world of fasting has since become uber popular within the last few years. Fasting has been used in an array of different spaces. Including specific roles for actors and actresses in movies, killing off dead cells and starting with a fresh body and mind, and for extreme weight loss. Fasting first was introduced ages ago, centuries ago…a lifetime ago.

Chris Pratt has used his celebrity status to bring the Daniel Fast to a new light. He has put religion in the headlines,claiming it will bring him closer to his religious roots. I give the man kudos for fasting and hopefully he can stick with the diet. The religion thing…eh I think you should keep that to yourself. But it is a beautiful country we live in, he can do that.

Chris Pratt
Chris Pratt and the 21 day Daniel Fast

Fasting diets date back to the biblical era and was used to become closer to the spiritual being of a God. Almost every religion has a form of fasting for religious purposes. And most regimens have strict rules about what the fasting diet entails. The 21 Day Daniel Fast Diet is no different.

What is the Daniel Fast Diet, Where did it Come From?

The Daniel fast is based on the experience from the prophet Daniel. This diet comes from the diet of the follower of Jesus and not Jesus himself, which is Daniel in this case. The fast is in the book of Daniel specifically in Daniel 1:12 and 10: 2-3. Without getting to deep into religion we can break this down pretty easily.

Daniel mourned for 3 weeks. In these 3 weeks he kept a strict diet regimen of vegetables and other healthy whole

Prophet Daniel
Prophet Daniel

foods. The diet gives the boot to animal protein of any kind. So the fast in my opinion is more of a strict diet than anything and is very much achievable to anyone wanting to try it.

The diet in this fast is a bit ancient and to me seems pretty exciting. Having something from the past be pieced back together for people to experience in this day in age is an awesome representation of history repeating. The 21 Day Daniel Fast Diet originated eons ago. The fasting is simple the diet is a bit strict. Let’s dive into some foods and recipes worthy of a Biblical Fast.

The Food in the Fast

There are many types of fasts out there and this is just another one that abides by strict rules. The difference of this fast is that you still can eat. Everything is in moderation in this diet and there isn’t much altering that can take place. It makes it very simple to abide by and easy to understand. There is a good list and a bad list of foods that go back to the biblical days.

The food you are allowed to eat consists of veggies, fruits, whole grains, beans and legumes and various nuts and seeds. When you see it written down, it doesn’t seem like much of a fast at all, more like a restricted diet. This 21 day fast has some twists to it also however. There is no rich food to be eaten, such as sugars and additives. Alcohol is a no-no and must not be consumed during the 21 day Daniel fast diet.

As far as drinking and fluids are concerned…water. Water is the ancient and biblical beverage of choice on this diet. There are several variations of the Daniel fast and has since had conflicting views on what can be consumed for beverage. Home made almond milk, coconut water and homemade veggie juice has its place in the diet if you are not satisfied with just water.

Dinner for a Prophet

There are many lists of appropriate foods out there for the 21 day Daniel fast diet, and along with that comes an extensive recipe list. This will make the Daniel fast seem like a breeze and maybe suggest a lifestyle change. Not eating meat for 3 weeks would be extremely difficult for me, personally. Having all the essential nutrients and caloric needs would make this fasting diet a breeze in my opinion.

The list of veggies is pretty extensive and really is virtually any organic vegetable. The way I like to think of it is, if the vegetable existed back when Daniel did, then it is good to eat. What I mean is nothing crossed or created. Here is a little list of some veggies.

Vegetables for the fast
  • Artichokes
  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Brussel Sprouts
  • Collard Greens
  • Potatoes
  • Celery
  • Mushrooms
  • Spinach
  • Tomatoes
  • Onions

The list really does go on and on, these are just a few of them to give you an idea. The only parameters stated for the vegetables is they can be eaten fresh or cooked (not additives). And the vegetables consumed can’t be canned due to preservatives and additives also.

Fruits are also a part of the fasting diet. The list of fruits is also extensive. Below are a few of them.

  • Apples
  • Avocados
  • Bananas
  • Cantaloupe

    Fruits for Daniel Fast

  • Mangoes
  • Oranges
  • Peaches
  • Pears
  • Watermelon

The same rules apply to the fruits, fresh and no canned fruit. And typically a fruit with a low glycemic index. The fruit is a side dish per se. The fruit is to be eaten in moderation keeping it to 1-3 servings daily, with the vegetables being the bulk of the fasting diet. You can have dried fruit to spice it up a bit, but again no additives. The whole grains will be what fills you up and will keep a person not feeling so hungry. The whole grains again are to be eaten in moderation.

The list of whole grains is pretty small, but then again there aren’t much variety of ancient whole grains.

Ancient Whole Grains
Whole Grains
  • Brown Rice
  • Oats Quinoa
  • Millet
  • Amaranth
  • Buckwheat

This list is short and I am sure some of you don’t know what Millet or Buckwheat actually are… I didn’t either. But if you are going to tackle this fasting regimen I suggest you get familiar with them. These grains will be the satiation part of the diet. I typically don’t agree with grains at all for a diet, but in this case I feel it unique and historically necessary if you are going to follow the 21 day Daniel fast diet. Not only will the whole grains fill you up, there is also beans and legumes that will compliment them quite nicely.

Preferably organic beans if the appropriate choice for this diet. The list is simple and pretty straight forward. Again these beans and legumes will keep the belly full. Keep in mind that these are to be in moderation as well. With veggies being the main course.

  • Pinto Beans
  • Kidney Beans
  • Garbonzo Beans
  • Black Beans
  • Lentils
  • Split Peas

These are just a few of my favorite beans. I am not a fan of beans and don’t believe they provide much nutritional value in my specific regimen. However, I do find them necessary to stay true to this diet. No canned beans and should be dried and cooked in water only. That will make for an interesting taste. Organic nuts and seeds are also a part of this fast diet.

Organic, raw and/or unsalted nuts and seeds are the route here. Just like Daniel in the past. No additives but can be roasted. This is pretty straight forward. Here is a list of a few.

  • Almonds
  • Cashews
  • Flax Seed
  • Mustard Seed
  • Walnuts

This is where I was delighted when I came across this part of the diet. Almonds are my go to snack. I have always been an advocate for nuts. There are some betters than others in my opinion. But the rules of the diet are to eat the nuts in an organic state, which make them all pretty reasonable.

With all of these great ingredients, we just have to dive into a few recipes that I find to be quite delicious myself.

A Couple Ancient Recipes

Banana Burritos
Banana burritos, sounds pretty good doesn’t it…or just weird. These little guys are a great source of energy, especially if you are working out during the fast or need a little boost. The combination of the food below will keep you satiated for the better part of a day.


  • 4 Whole wheat tortillas
  • 2 Bananas, diced
  • 1/2 cup strawberries, choped
  • 8 tablespoons peanut butter
  • 1/4 cup granols

    Disperse 2 tablespoons of peanut butter on a tortilla. Then place bananas, strawberries and some granola on top.

Very simple and quick to make. These are delicious. I eat these on a weekly basis regardless of what regimen I may be on.

Beet, Mushroom and Avocado Salad

I have never had beets before I came across this recipe. I tried them and not too much of a fan. However mixed with this salad they become something else. I suggest giving it a go.

  • 4 medium portobello mushroom caps
  • 1/4 c. lemon juice
  • 3 tbsp. Olive oil
  • 1 small shallot, finely chopped
  • 5 oz. baby kale
  • 8 oz. precooked beets, chopped
  • 2 ripe avocados, thinly sliced
  • 2 sheets matzo – made into small chunks


On large rimmed baking sheet, spray portobello mushroom caps with nonstick cooking spray and sprinkle with 1/2 teaspoon salt; roast at 400 F 20 minutes or until tender.

Whisk lemon juice, olive oil, shallot and 1/4 teaspoon each salt and pepper; toss half with baby kale and beets. Divide among serving plates. Top with avocados, matzo, and portobellos, thinly sliced. Serve with remaining dressing on the side.

The Bottom Line for the 21 Day Daniel Fast Diet

That is a pretty extensive list of food you can eat on this “fast”. I think the only thing left off was a #1 at McDonald’s. Having said that I do believe that this is hardly a fast in my opinion, and much more of dedication to diet for a religious cause. Nonetheless, I do think this would promote healthy lifestyle changes and a better understanding of self.


I find the 21 day Daniel fast diet intriguing because of the history. I like seeing things of the past stick around and resurface. I would suggest giving this a try, if not for 21 days, maybe a week or a few days. It goes without saying, but this fasting diet may be a bit cashy. Unless you own a nut farm, have a great garden and some orchards be prepared to dish out some dough for this diet.

If you have questions or have any fun recipes or tricks to add to the 21 Day Daniel Fasting Diet, please share below in the comments.

Thanks for reading and have a pleasantly uncomfortable day


Nic Chiri



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  1. Ashley

    I remember very well the story from the book of Daniel and how everyone said he and his friends looked healthier than the rest because of what they were eating. But I didn’t think we could apply it to out times. This idea seems terrific. I’m a big fan of veggies and whole grain products, so I think I could do it. But I am naturally pretty slim, so I would rather follow this diet just to detoxify, I don’t really want to lose weight. So do you think that being 21 days without any proteins would be fine for me? Because I’m not very sure. Do you know any diet that helps detoxification process but it’s less strict? Thanks.

    • Nic


      Great information and questions here. That is very interesting that Daniel was said to have looked healthier, thanks for that.

      I would say you will absolutely lose weight with this fasting diet. All you would have to do is add some proteins in and that may balance it. 

      The keto diet will help detoxify and is a little less strict.


  2. Michele

    Hello – I had not heard of the Daniel Fast diet before, but I’m glad I read your post.  I am intrigued by it and may just give it a try.  It’s interesting to read that it’s considered a fast even though you are not restricted from eating food entirely.  This sounds like a very healthy diet which always makes you feel better in the end.  The banana burrito recipe sounds really intriguing.  I think I’m going to give that one a try.

    Thank you for this information,


    • Nic


      Thanks for checking out the blog. Yes, I see this fast as a diet more than anything. I mean it is a very strict diet and it wouldn’t be easy by any means, intriguing all the same.


  3. Seun Afotanju

    Giving this a try won’t be bad although not by me but by a friend who is obesed, though it sounds difficult for those who aren’t vegetarian to keep up a 21 days fasting, this practice will definitely need lots of cash because all you need are strictly veggies and fruits and nothing more but the most important thing here is determination and motivation.

    • Nic


      I feel the same way. This fast is can be achieved. The money involved my hit the pocket book a bit however.

      Thanks for stopping by,


  4. Babsie Wagner

    Wow, unreal.  I mean, it’s not even like a fast, except I guess for the meat.  Most of the yes foods are things I eat on a regular basis.  I’ve definitely been going for a more plant-based diet as of late, incorporating some salmon and chicken into it as well, but most fruits and vegetables, nuts, beans, quinoa, etc.  So this will actually not be that difficult to accomplish.  I just read another article about a fasting plan, not the Daniel plan, but very similar.  Fasting is probably hard for people who consume a lot of meats or junk food, but this looks pretty easy for me.  yay.

    • Nic


      This is just yet another variation of fasting. That is why the world of fasting can be so fun! It is adaptive and you really can make it all your own. 

  5. fyre

     I find this interesting, mostly because in all my 46 years. I’ve never heard of it until now.  

    I definitely giggled at the banana burrito but, that’s because I have done different variations of this over the years.  Even just some banana and whatever nut butter I had on hand is filling and a great pick-me-up.

    I’m not against fasting but, the only time i’ve fasted successfully I was in the middle of nowhere (in various forests across the US) and, I didn’t have to function for anyone but, myself–including speaking.

    I’m with you that I dig researching ancient practices.  I must admit though, the no meat part is doable but, this list lost me at no onions and garlic ha!

    • Nic

      Thanks for adding value to the conversation!

      Great post. Yes the banana thing is funny as I have always done the same. That is really cool about you fasting in the middle of nowhere…intriguing.

      I hadn’t heard much about this until recently as well. These ancient practices are fun to research, because they stick around for so long, it is fascinating to me. 

      Thanks for stopping by


  6. Ray Blythe

     I guess I am going to remain a disgusting fat body lol as I am basically carnivorous. I bet I couldn’t go 3 days without meat let alone 3 weeks. Actually I and anyone could do it if a real desire was there. I might have to try that nanner burrito, sounds great!! 

    • Nic


      I love the transparency in your comment, made me laugh. I am a meat lover myself and choose to not go without. It is all about mindset Ray, you can do it all, just have to tackle your own mind.



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