Three Week Daniel Fast Plan

(Day 1-7 repeated on week 2. Day 8-14 completes the third and final week of the fast)

Many recipes rely on a Vitamix blender (high-end/durable)

Nutrition Facts

(and cooking prep tips)

Jump to: day 2, day 3, day 4, day 5, day 6, day 7-day 8-day 9-day 10-day 11-day 12-day 13-day 14-desserts- alternative breakfast/lunch/dinner plans/dessert

Day 1


Breakfast: Carrot Juice, Ezekial bread with almond butter and cinammon.

Lunch: Fruit Salad Smoothie (VM 20)

Dinner: wild salmon, tomatoes, mushroom and herbs with brown rice, broccoli (make enough salmon for two days)

Snacks: 2 Tangerine Cuties and carrot juice

Cook It

Fruit Salad Smoothie- Place the following in a Vitamix, add some ice and blend. Variable 1-10 and high for 1 minute.

Ingredients-1/2 c. grapes, 1 medium orange, 1/2 thick slice of pineapple, 1/4 cucumber (peeled), 1 medium carrot, 1/4 medium apple, 2 c. ice cubes

Wild Caught Salmon- brand, Kroger. Lightly brush with olive oil, sea salt, pepper, and a squish of lemon.400 degrees for 25 minutes.

Tomatoes, Mushroom, and Herbs Brown Rice (DF 158)-

Ingredients- 3 tbs olive oil, 3 tbs balsamic vinegar, 1 lb. mushrooms, 3-5 heirloom or Roma tomatoes, diced medium, 1 cup fresh basil, cut into thin strips, optional-salt/pepper, 6 servings of brown rice.

Directions- Heat oil, vinegar, in a medium pan over medium heat. Add mushrooms and saute lightly for 3-4 minutes. Add tomatoes and cook until they are slightly cooked. Add basil and cook one more minute. Add with brown rice and serve.

Non-fast item: salmon (no meat permitted)

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Day 2


Breakfast: Good Morning Smoothie (VM 26)

Lunch: Salmon, tomatoes, mushroom and herbs with brown rice, broccoli (all left-over/reheats).

Dinner: black bean and brown rice stuffed red bell peppers (DF 126), brussel sprouts (olive oil and sea salt), apple

Snacks: Ants on a log, 2 Tangerine Cuties

Cook It

Good Morning Smoothie- 1/2 c. water, 1 c. green grapes, 1/4 c. cucumber, 1/2 kiwi (peeled), 1/2 c. medium apple,3/4 c. chopped broccoli, 1/4 lemon squeezed, 1/2 c. ice cubes.

Directions- Place in Vitamix. Variable 1- quickly increase to 10, then to high. Blend on high for 1 minute.

Wild Caught Salmon and tomatoes, mushroom and herbs with brown rice, broccoli (all left-over/reheats)-day 1

Black Beans and brown rice stuffed in red bell peppers (DF 126)

Ingredients: 2 c. cooked black beans, 1 c. brown rice, 1/2 tbs olive oil, 1 jalapeno pepper (no seeds), 1/2 tsp cumin,6-8 black olives (chopped), 2 c. of 100% tomato juice, 1/4 c. fresh cilantro, 3 large red bell peppers (cut top of to create a bowl of rings-for hummus snack and breakfast plans)

Directions: Combine beans and rice and set aside. In a small skillet over medium-high heat and saute jalapeno pepper until softened, then add the cumin and cook 30 seconds longer. Season with salt/pepper, if desired. Now add vegetables to bean rice mixture and mix in olives and cilantro.

Divide mixture between 3 bell peppers that are snuggly sitting in a small pot. Pour tomatoe juice in the pot until it reaches the half-way point on the peppers. Place a lid and simmer for 45 minutes. Add tomatoe juice to top of peppers as needed. Each pepper becomes a serving.

Ants on a Log

Directions: 4 celery sticks per serving, 2 tbs of almond butter, 1/4 c. of raisins placed on celery.

Non-fast item: left-over salmon (no meat permitted)

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Day 3 (Warning- Most Non-Daniel Fast items)


Breakfast: It’s Easy Being Green Smoothie (VM 30) & egg whites and spinach in a bell pepper ring

Lunch: Chickpea salad on a bed of spinach & fruit mix (blueberries, strawberries, pineapple)

Dinner:Vegetable spaghetti, spicy tomato sauce w/ mushrooms(VM-146), spinach with raspberry vinaigrette (VM 282) and cucumber slices

Snacks: Ants on a log, 2 Cuties

Cook It

It's Easy Being Green Smoothie (VM 30)

Ingredients- 1 c. grapes, 1 medium orange, 1/2 c. pineapple, 1 banana, 1 carrot, 2 c. spinach, 1 medium apple, 6 c. ice cubes

Directions- Vitamix- variable 1-10 with high for 1 minute.

Egg Whites and Spinach in a Red Bell Pepper Ring

Directions- Using 1 serving of egg whites and spinach, place mixture in one ring of a red bell pepper for cooking. Salt and pepper optional.

Chickpea/Pineapple Salad on a Bed of Spinach

Ingredients: 1.5 c. of chickpeas, 1/2 c. of non-soy Vegan "mayo", 1/4 of a lemon squeezed, a ring of pineapple, a tad squish of brown mustard, 4 walnuts.

Directions- Vitamix-Blend on low, until there is a blend of smooth and chunky. Scoop out and place in container. Using a cutting board, cut a handful of red grapes in half. Place in salad. Add 4 more walnuts to the salad after crumbling.

Vegetable Spaghetti with Spicy Tomato Sauce (VM 146)

Ingredients: vegetable spaghetti; VM 146 for sauce-4 Roma tomatoes, 3 tbs. tomato paste, 2 tbs Tofutti "Cream Cheese", 1/2 tsp sea salt, black pepper, 1 jalapeno pepper (no seeds), 1/2 tsp basil; 1/4 tsp dried oregano; spinach

Directions: Place in Vitamix, variable 1. Go from 1-10 and switch to high for one minute. Pour in saucepan and simmer for 30 minutes.

Rasberry Vinaigrette (VM 282)

Ingredients: 3/4 c. olive oil, 1/4 c. apple cider, 1 tsp sea salt, 2 tabs local, raw honey, 1 tsp basil, 1/2 c. fresh raspberries, 1/4 c. water.

Directions: Vitamix, variable 1. Increase to variable 5 for 30 seconds.

Non-fast items: egg whites (why-no egg products), Veganaise(?), brown mustard ( has regular salt), raw/local honey (why-no honey), Tofutti Cream Cheese

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Day 4

Breakfast: Breakfast Burritos- egg whites and spinach in a bell pepper ring and strawberries

Lunch: Ezekial Bread, Almond Butter, Strawberry Slices (or banana slices), and Cinammon and carrot juice

Dinner: black bean and brown rice stuffed red bell peppers (DF 126), steamed broccoli, apple

Snacks: spicy hummus with cucumber slices and/or bell peppers

Breakfast Burrito

Ingredients- 1.5 Sprouted tortilla, 3 serving of egg whites, 4-5 spinach leaves chopped finely, 3 red bell pepper rings, sea salt/pepper optional

Directions- Blend egg whites and spinach and pour into bell pepper ring and cook in olive oil.

Ezekial Bread, Almond Butter, Strawberry Slices (or banana slices), and Cinammon

Directions- Place olive oil in a saucepan and place Ezekial bread in pan. Add cinammon to each side and 1 serving of Almond butter. Cook until crisp and add slices of strawberries or banana.

Black Beans and brown rice stuffed in red bell peppers (DF 126)-day 2

Spicy Hummus

Ingredients: 15 ounces of chickpeas, 1/4 c. sesame seeds, 1 tbs. olive oil,1/4 c. squeezed lemon juice, 1 tsp cumin, 1 jalapeno pepper (1/2 seeds), 1/4 water

Directions-Vitamix variable 1-10, and high for 1 minute (use the tamper)

Non-fast items: Veganaise (?), brown mustard

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Day 5


Breakfast: All Green Smoothie

Lunch: Spinach with Rasberry Vinaigrette (day 3)& brown rice

Dinner: Sweet & Fiery Pineapple Rice, brussel sprouts(olive oil and sea salt), orange

Snacks: almonds and raisins or carrots and hummus

Cook It

All Green Smoothie (VM 24)

Ingredients: 1/2 c. water, 1/2 c pineapple juice, 1.5 c green grapes, 1/4 Bartlett pear, 1/2 pitted avocado (peeled), 1 broccoli floret, 1/2 c fresh spinach, 1 c ice cubes

Directions- Vitamix, variable 1-10 and high for 1 minute

Spinach Salad

Directions: Add desired items available-almonds, cucumber slices, strawberries, etc.

Sweet and Fiery Pineapple Rice

Ingredients: 3 c water, 1 teaspoon salt, 1.5 brown rice, 1 jalapeno (no seeds), 1 c. crushed pineapple, 1/3 c cashew (or walnut), 1/4 c cilantro, sea salt/pepper optional

Directions: add rice in pot with some water and heat until warm. Add pineapple, cashew/walnut, cilantro and heat for a minute.

Non-fast items: raw& local honey

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Day 6


Breakfast: Breakfast Burrito and spinach smoothie

Lunch: Almond butter/strawberry wrap and banana

Dinner: Salmon, tomatoes, mushroom and herbs with brown rice, broccoli 

Snacks: Ants on a log or carrots and hummus

Cook It

Breafast Burrito- day 4

Spinach Smoothie

Ingredients: 1/2 c pineapple juice, 1 banana, 1/2 kiwi (peeled), two handfuls of spinach, 1/4 lemon juice, 1 c. green grapes, 1/2 c water, ice

Directions- Vitamix, variable 1-10

Almond Butter Sandwich- day 4

Salmon and Tomatoes, Mushroom, and Herbs with Brown Rice- day 2

Non-fast items: salmon

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Day 7


Breakfast: Spinach smoothie

Ingredients- spinach, banana, lemon, grapes

Lunch: Almond butter/strawberry sandwich; banana

Dinner: Chickpea/Pineapple Salad on a bed of spinach with strawberries, sprouted tortilla chips and salsa

Snacks:almonds and raisins or carrots and hummus

Salsa

Vitamix- 3 large tomatoes, 1/2 c. tomato juice, 1 jalapeno pepper (w/ seeds), 1/2 c. fresh cilantro, 1/2 c. lime juice, salt/pepper. Place in blender, and blend on low. Lasts 5 days and can be used for future snacks.

Tortilla chips-Cut Ezekial tortilla into wedges and lightly brush with olive oil and some sea salt. Place in oven for 7 minutes at 350 degrees.

Chickpea/Pineapple Salad- Vitamix- day 3

Non-fast items: Veganaise (?), brown mustard

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Day 8

Breakfast-Good Morning Smoothie (day 2)
Lunch- Mexi-Grain Salad (www.theveganStoner.com)
Dinner- Vegan Enchiladas with Cilantro Avocado Sauce (ohsheglows.com)
Snack- Ants on a log, fruit and vegetables in "ranch" dip (www.theveganStoner.com) or green bowle (www.theveganstoner.com_

Mexi-Grain Salad

Ingredients: Quinoa, black beans, soy sauce (we use Ponzu Sauce), black olives, 1 tomato, 1 avocado, 1 jalapeno pepper, fresh cilantro.

Directions: Toss 2 cups of cooked quinoa in a bowl. Chop tomomato, avocado, and jalapeno. Chop a handful of cilantro and a handful of olives. Add chopped veggies to bowl with a half can of black beans. Mix in 3 spoonfuls of olive juice and 3 spoonfuls of soy sauce (Ponzu Sauce).

Vegan Enchiladas with Cilantro Avocado Sauce

Ingredients: 1 tbsp extra virgin olive oil, 1 onion chopped (2 c.), 2 garlic cloves, minced, 1 c. sweet potato chopped (or zucchini), 1 bell pepper chopped, 1 can black beans (2 cups), enchilada or pasta sauce (2.5 c), 1.5 tsp ground cumin, 1-2 tbsp fresh lime juice, 1/2 sea salt, 1/2tsp garlic powder, 1 tsp chili powder, 4 Ezekial tortilla wraps, green onion, chopped cilantro

Directions:

1. Preheat oven to 350F and grab a baking dish large enough for 4 enchiladas. Pre-cook the chopped sweet potato, by simmering it in a small pot of water for about 5-10 minutes until just tender. Do not overcook. Drain and set aside.

2. In a large skillet or pot, add 1 tbsp oil and bring to medium to low heat. Add in the chopped onion and cook for about 5 minutes, stirring often, until translucent. Add in garlic and reduce heat to low and cook for a couple more minutes. Now add the chopped pepper, pre-cooked sweet potato, drained black beans, and chopped spinach. Cook for about 5-7 more minutes on medium-low heat.

3. Now add in your enchilada or pasta sauce. Stir well, and add in your seasonings: nutritional yeast (optional), cumin, fresh lime juice, salt, garlic powder, chili powder- all to taste. Adjust seasonings if necessary. Stir well.

4. Scoop about 3/4-1 cup of the mixture onto the bottom of your casserole dish and spread out in a thin layer. Scoop about 1/2-3/4 cup of the mixture onto each tortilla and wrap, placing the fold down on the casserole dish. Repeat for the remaining 3 tortillas and leave a bit of filling left to spread over the top. Sprinkle with vegan cheese if preferred.

5. Bake tortillas at 350F for 18-20 minutes. Meanwhile, make your Cilantro cream sauce (see below). When enchiladas are cooked, remove from oven and pour the sauce over top. Garnish with chopped cilantro and green onion. Serve immediately. Makes 4 enchiladas.

Cilantro Avocado "Cream" Sauce

Ingredients: 1&1/4 c. avocado flesh, 2 tbsp water, 2-3 tbsp lime juice, 1 tsp apple cider vinegar (raw, unfiltered), 1 c. packed fresh cilantro, 1 tsp sea salt, 1/2 tsp garlic powder, 3/4 tsp ground cumin, black pepper and cayenne pepper (or red pepper flakes).

Directions: Place avocado flesh in a Vitamix with water and blend until creamy. Now add in the rest of the ingredients and process until smooth and well blended.

"Ranch" Dip

Ingredients: celery, onion, spoonful of mustard, 2 cloves of garlic, dill weed, block of tofu.

Directions: Toss half a block of tofu and a handful of chopped onion in a Vitamix. Add a spoonful of mustard and 2 cloves of garlic and blend. Mix in a sprinkling of sea salt, pepper, and dill. Serve with veggies.

Green Bowle

Ingredients: brussel sprouts, 2 c. almond milk, 2 stems of green onions, 3 stems of kale, 3 spoonfuls of salad dressing.

Directions: 1. Throw a cup of frozen brussel sprouts in a Vitamix. 2. Add 2 cups of almond milk, 2 stems of green onions, and 3 stems of kale. 3. Add 3 spoonfuls of salad dressing. 4. Blend. 5. Pour in a pot and heat.

Day 9

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Breakfast: Kale Smoothie (from www.draxe.com)
Lunch:Brunch Bagel (www.theveganstoner.com)
Dinner: Salmon (only olive oil, lemon, and dash of sea salt), brown rice, steamed veggies
Snack: Veggies with "ranch" or "green" dip (day 8), Banana Larabar

Kale Smoothie

Ingredients: 1/2 bunch kale, 1 banana, 1/4 c. red grapes, 1 tsp. vanilla, 1 tsp. cinnamon, 1 dash cayenne pepper, 1/2 c. ice, 1/2 water (more if needed)

Directions: Blend!

Brunch Bagel

Ingredients: Ezekial bagels, tomato, ground veggie protein, Tofutti "Cream Cheese"

Directions: 1. Cook veggie patty in pan until brown. 2. Slice bagel. 3. Smear vegan cream cheese. 4. Slice tomato. 5. Stack tomato and veggie patty.

Day 10

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Breakfast: Egg whites, spinach, and tomato wrap (Ezekial tortilla)
Lunch: Spicy Hummus (day 4), alfalfa sprouts, red peppers wrap, spinach salad with Rasberry Vinagerette (day 3)
Dinner: Peanut Stew with Quinoa (www.theveganstoner.com)
Snacks: Edamame or Green Dip with veggies

Peanut Stew with Quinoa

Ingredients: potato (or portobello mushroom), 1 can of stewed tomatoes, 7.5 oz. Garbanzo beans, 1/2 c. crunchy peanut butter, 1/2 onion, thyme

Directions: 1. Chop half an onion and cook in pot. 2. Add a can of stewed tomatoes, a half cup of crunchy peanut butter, and a half can of garbanzo beans. 3. Chop a portobello mushroom (or potato) and add to pot with a sprinkling of thyme. 4. Cover pot and cook on low heat for 20 minutes. 5. Serve on brown rice or quinoa.

Edamame Bean Dip

Ingredients:Edamame (frozen), white beans, garlic powder, lemon juice, avocado.

Directions: 1. Toss a cup of frozen edamame in a Vitamix. 2. Add a can of white beans and half an avocado. 3. Blend with a spoon of lemon juice and a sprinkling of garlic powder. 4. Serve with veggies.

Day 11

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Breakfast: Spinach Steel Cut Oatmeal Smoothie
Lunch: Brunch Bagel (day 9)
Dinner: Salmon (olive oil, lemon, sea salt), brown "yellow" rice (DF 164), and steamed veggies
Snacks: Rice cake with almond butter, veggie and dip (hummus, ranch dip, Green dip, edamame bean dip-all on day 8-10)

Spinach Steel Cut Oatmeal Smoothie

Ingredients: 2 bananas, 1/2 c. coconut water, 1/2 c. red grapes, 3 handfuls of spinach, 1/4 c. steel cut oatmeal, squish of lemon, some ice, 1 c. water

Directions: Blend in Vitamix

Brown "Yellow" Rice(DF 164)

Ingredients: 2 c. brown rice, 1/2 tsp tumeric, cinnamon, 1 cup chopped appple with no peels, 1 tbs sea salt, 2 tbs olive oil, 1 c raisins, 1 tsp lemon zest

Directions: 1. Heat the water in a large pot over high heat; add the apple, turmeric, sea salt, olive oil, some cinnamon, raisins, and lemon zest. Bring to a boil. 2. Stir in rice, reduce heat, cover, and simmer for about 20 minutes or until tender.

Day 12

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Breakfast: Egg whites, spinach, tomatoes wrap (Ezekial tortilla)
Lunch: Spinach Potato Salad (www.theveganstoner.com)
Dinner: Vegan Empanadas and Chimichurri Sauce (www.goodcleanhealth.com)
Snacks: Leftovers

Spinach Potato Salad

Ingredients: potatoes, spinach, veganaise, mustard, dill weed.

Directions: 1. Chop potatoes and spinach. 2. Boil potatoes until soft. 3. Mix potatoes with 2 scoops of veganaise and a squirt of mustard. 4. Mix in spinach. 5. Add some dill weed.

Vegan Empanadas and Chimichurri Sauce

Ingredients(3 Items):

Empanada Dough- 2 c. of garbanzo flour (gluten free), 3 tbs of olive oil, 1/2 c. of water and keep adding until you reach a consistency where the dough holds and kneads. I have my son make this while I cook the filling. Set aside.

Empanada Filling- 2 c. kale (finely chopped), 1 c. of spinach chopped, 1 red pepper chopped, 1 yellow onion diced, 3 cloves of garlic chopped, 5 tablespoons tomato paste, 1 1/2 c. of cooked quinoa (or millet), 1 portobello mushroom chopped, 1 tsp paprika, 2 tsp oregano, 1 tbs cumin, sea salt

Directions: Heat a large pan on medium heat then drizzle with olive oil. Add onions and read peppers and cook for 2-3 minutes until they begin to soften. Then add the garlic. After about 30 seconds add in the kale and allow it to soften. Once the kale is reduced down add in the spinach and mushroom. After about 2-3 add the tomato paste and stir it in. Next add the quinoa, stir, and cook for 3 more minutes.

Chimichurri Sauce- 3/4 c. olive oil, 1/4 c. balsamic vinegar, 1/2 c. fresh chopped parsley, 3 garlic cloves minced, 1 1/2 tsp dried oregano, 1 tsp red pepper flakes, sea salt and black pepper. Just mix together. Better the second day when the flavors blend.

Day 13

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Breakfast: Banana Steel Cut Oatmeal Smoothie (day 11- minus spinach)
Lunch: Chickpea Salad on a bed of spinach (day 3)
Dinner: Vegetable spaghetti, spicy tomato sauce w/ mushrooms(VM-146), spinach with raspberry vinaigrette (VM 282) and cucumber slices (day 3)
Snacks: Veggies/fruits with dips, almonds

Day 14

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Breakfast: Kale Smoothie (day 9)
Lunch: Soy Lazy Tacos (www.theveganstoner.com)
Dinner: Peanut Stew with Quinoa (day 10)
Snacks: Fruits, Veggies, almonds

Soy Lazy Tacos

Ingredients: Ezekial tortillas, soy chorizo, Tofutti "Cream Cheese", egg whites

Directions: 1. Heat tortillas. 2. Cook soy chorizo in pan. 3. Mix in 3 servings of egg whites. 4. Smear vegan Tofutti "Cream Cheese". 5. Place soy chorizo in tortilla and serve.

Desserts

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Fruit Jigglers (www.theveganstoner.com)

Directions: 1. Boil 3 cups of water and 1/2 c. almond milk in a pot. 2. Stir in six spoonfuls of agar powder (healthier-coconut powder flakes). 3. Turn down heat and stir for a minute. 4. Pour into bowl and refrigerate for 2 hours. 5. Cut into cubes and serve with fruit.

Raw Ice Cream (www.theveganstoner.com)

Ingredients/Directions: blend 1 banana, 1 c. strawberries, and 1/3 c. almond milk-freeze and serve.

Extras

Fast Breakfast

Ezekial Almond Cereal with Almond Milk and a fruit of choice (blueberry, strawberry, banana, etc.)

Lunch

Ezekial wrap with hummus, red peppers, and alfalfa sprouts

Dinner

"Mexican" Food

When in the mood for Mexican food, create black bean burritos using sprouted tortillas and salsa (already made). Take brown rice and turn it into Spanish rice by:

Ingredients: 2.5 c water, 1.5 tsp sea salt (divided), 1/2 tsp ground black pepper, 2 jalapeno peppers (stemmed, seeded, and minced), 1 tbs tomato paste, 1.5 brown rice, 1/4 c fresh cilantro, 1 medium tomato, 1 tbs fresh lime juice

Directions: Heat water in a saucepan with salt (part)and pepper. Boil and set aside for later.

Heat oil over medium-low heat in a saucepan or skillet. Add jalapeno peppers, 1/2 tsp salt and blend. Cover and cook, stirring occasionally for 8-10 minutes. Increase the heat to medium and add the tomato paste. Cook for 30 seconds before adding brown rice. Cook for 3 minutes before adding heated water mix made earlier.

Reduce to low, cover, and simmer until all water is absorbed (16-18 minutes).

Raw Cheesecake Pudding

cheesecake

*Comes from the Dr. Axe recipe site. www.draxe.com

Also, like most of the recipes, this requires a Vitamix blender or high-octane version.

Ingredients:

1 cup raw cashew butter, 1/3 lemon juice, 1/3 c raw honey, 4 dates, 1 tsp. vanilla, 1/2 tsp. sea salt

Directions:

In blender, chop dates first to make sure they will intergrate in the pudding smoothly. Then combine all remaining ingredients and blend until smooth. Refridgerate and serve cold.

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Protein Concern

Add egg whites to the snack schedule