Daniel Fast Menu Week 1

Refocus 21 Fasting Recipe Ideas
Contributed By Nadia Mills


Shopping list/ingredient list for week 1.

Black beans
Quinoa
Northern Beans
Chick Peas
Cucumbers
Tomatoes
Onions
Green/red peppers
Carrots
Broccoli
Sweet potatoes
Quick cooking oatmeal
Raisins
Almond/peanut butter (natural with sea salt or unsalted)
Lentils
Sugar peas
Apple
Bananas
Frozen berries
Frozen pineapples
Romaine Lettuce
Spinach
Flax seed
Vanilla extract
Cinnamon/apple pie spice
Pecans (or walnuts)
Cabbage
Corn

Breakfast Ideas (Drink 16 oz of water with breakfast or a short while afterwards if having a smoothie)

I will alternate between the following for this week. The challenge with breakfast is to always include enough protein, which keeps you full. If there is a protein powder that is dairy free without sugar, then add to your smoothie. You can get vegan (Daniel Fast Friendly) protein powder at www.fitWithPhil.com

Option 1: Smoothies

Find below some smoothie ideas.

1. Banana-Almond butter
a. Bananas (1-1 ½ depending on how sweet you want it)
b. Half of an apple
c. Sugar-free almond milk (begin with ½ cup)
d. 2 tablespoons almond butter
e. 1-2 tablespoons flax seed
f. oatmeal (begin with ½ cup and add more for a thicker consistency)
g. ice
2. Fruit smoothie (if using fresh fruit, add ice)
a. ½ banana
b. strawberries
c. blueberries
d. pineapple
e. ½ apple
f. 1-2 tablespoons flax seed
g. water to blend
3. Green Smoothie
a. Spinach or kale
b. Pineapple
c. ½ apple
d. small piece of ginger
e. water
f. 1-2 tablespoons flax seed
g. ice

Option 2: Oatmeal

Find below some oatmeal ideas

1. Fruit and Nut Oatmeal
a. ½ cup oatmeal
b. Water
c. Diced apples
d. Toasted walnuts or pecans
e. Raisins
f. Pinch of Cinnamon
g. Vanilla extract

Microwave the oatmeal, raisins and water until desired doneness. Mix in cinnamon and vanilla extract. Top with apples and nuts.
2. Banana and strawberry Oatmeal
a. ½ cup oatmeal
b. water
c. 1 banana
d. strawberries
e. vanilla extract
Microwave the oatmeal and water to desired doneness. Stir in vanilla extract. Top with sliced bananas and strawberries.
3. Almond Butter and Banana (or pumpkin) Oatmeal
a. ½ cut oatmeal
b. water
c. cinnamon
d. vanilla extract
e. 1-2 tablespoon almond butter or peanut butter
f. toasted pecans

Microwave the oatmeal and water to desired doneness. Stir in vanilla extract, cinnamon, and almond butter. Top with pecans and sliced bananas.

For Pumpkin oatmeal, add ¼ cup pumpkin puree with the oatmeal and water. Stir in vanilla extract, cinnamon, and almond butter. Top with pecans.

Snacks (Drink 16 oz of water with snack)

1. ½ apple with 1-2 tablespoons almond butter
2. cucumber slices, carrot sticks with hummus
3. ½ apple with a handful of almonds
4. Any fruits along with nuts or some type of protein


Lunch Ideas (Drink at least 16 oz of water)

Black bean salad with a green salad
Black bean burger with a green salad
Quinoa and black bean salad
Salad with hummus


Dinner Ideas: (Drink at least 16 oz of water)

Mix and match a protein with a side and always include a green vegetable.

Black Bean Burgers (Protein)
Chick Peas burgers (Protein)
Lentils Meatloaf (Protein)
Curried northern beans (Protein)
Quinoa with roasted sweet potatoes and cilantro (Side)
Quinoa with corn and green onions (Side)
Curried cabbage, carrots, onions, green peppers (Side)
Steamed broccoli (Green Veg)
Steamed sugar peas (Green Veg)
Sautéed spinach or kale (Green Veg)