Fasting

Guide
 D I S C L AI MER

The recipes shared herein were submitted by friends of the ministry,

members of Free Chapel, or adapted from other sources. Not all

have been experimented with at the printing of this publication.

Jentezen Franklin Media Ministries, nor Free Chapel makes any

claims whatsoever as to the health benefits of any of the recipes

printed herein. This guide is not intended to be a diet. If you are

pregnant, nursing, taking medication, or have a medical condition,

consult your physician before fasting.

I’m so excited you are taking this step to begin your year by fasting
and putting God first in your life. This is a simple guide for a 21-
day Daniel Fast. It is basically no meat or bread, primarily fruits and
vegetables, and nothing but water or fresh juice to drink. But this
fast is about so much more than what you choose to eat or not eat.
You are fasting for spiritual gain, not physical loss! Allow your fast
to be guided by your heart and not your gut. The fast you choose is
between you and God (and your medical professional if you have a
health concern that needs to be addressed).

The key to a successful fast is deciding what you will do, why you are
doing it, writing out your plan, and putting it in front of you. That’s
why we’ve prepared this simple guide; to help you make easy choices
and keep you focused on the purpose of the fast instead of the food.

Whatever type of fast you choose, God will honor your sacrifice. And
I can tell you from experience, He will do amazing things in your life!

Be sure to visit jentezenfranklin.org for free resources to help you

have a successful fast.

In His Service,

Jentezen Franklin
WHAT TO EAT
FRUITS
Fresh, frozen, dried, cooked or juiced. Try to avoid added sugar or preservatives.

COMMON CHOICES:
apples, apricots, avocados, bananas, blackberries, blueberries, cantaloupe, cherries, grapefruit, grapes, honeydew
melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes,
raisins, raspberries, strawberries, tangerines, watermelon

VEGETABLES
Fresh, frozen, dried, cooked or juiced. Try to avoid added sugar or preservatives.

COMMON CHOICES:
artichokes, asparagus, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cilantro, corn, cucumbers,
eggplant, greens, green beans, garlic, ginger root, mushrooms, okra, onions, parsley, peppers, potatoes, radishes,
spinach, sprouts, squash, sweet potatoes, tomatoes, zucchini

WHOLE GRAINS
Many people also include whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.

COMMON CHOICES:
barley, brown rice, grits, millet, quinoa, oats

NUTS & SEEDS

Many people also eat nut butters including peanut butter and almond butter. Try to avoid choices with added sugar,
artificial sweeteners, and preservatives.

COMMON CHOICES:
unsalted almonds, cashews, chia, flax, pine, pumpkin, sesame, sunflower, peanuts, pecans, pistachios, walnuts

LEGUMES & BEANS

If you use canned beans, look for organic and/or low-sodium

COMMON CHOICES:
black beans, black-eyed peas, kidney beans, lentils, pinto beans, split peas, white beans

BEVERAGES
Water & fresh pressed fruit or vegetable juice
BREAKFAST RECIPES

In the following pages we’re providing 21 recipe ideas. Remember, you can always choose a sim-
ple meal of fresh fruits or vegetables, or a serving of nuts or berries. Using dinner leftovers for lunch
is also a fast, easy solution. Prepare your meal plan ahead of time for a successful fast!

1. VERY BERRY SMOOTHIE 3. TROPICAL TANGO SMOOTHIE

• 1/2 - 3/4 cup mixed berries (any combination • ¾ cup pineapple and/or mango
of raspberry, blackberry or blueberry combined chunks
• 2 scoops whey protein powder (optional) • 1/3 banana
• ½ cup fresh squeezed orange juice • 2 scoops whey protein powder (optional)
(you may combine juice if you like. Such as ¼ • ½ cup fresh squeezed orange juice
cup orange and ¼ cup pomegranate) • 1/8 avocado
• 1/8 avocado • 4-5 cubes ice
• 4-5 ice cubes
Combine all ingredients in blender until smooth,
Combine all ingredients in blender until smooth, enjoy!
enjoy!

2. STEEL CUT OATS & APPLE MUFFINS 4. APPLE RINGS

• 1 ½ cups whole wheat flour • 1 apple
• 1 cup steel cut oats • ¼ cup natural peanut butter
• 1 teaspoon ground cinnamon • ¼ cup almonds, sliced
• ½ teaspoon ground nutmeg • ¼ cup walnuts, chopped
• 1 (12-ounce) can apple juice concentrate • ¼ cup shredded coconut
(no added sugar), thawed • ¼ cup raisins
• 1 teaspoon vanilla extract
• 1 ½ cups apples, chopped and peeled Remove core and slice apple into thin rings.
• 2 large ripe bananas, sliced Spread peanut butter over one side of apple
• 4 large dates ring. Top with almonds, walnuts, coconut and
raisins (or any combination of those).
Preheat oven to 350. Blend the bananas, dates and ½
cup of the apple juice concentrate in a blender or food
processor until smooth. Then mix this with the rest of
the apple juice concentrate, vanilla and apples in one
bowl. Combine the dry ingredients in another bowl.
Add the dry ingredients to the wet ingredients and stir
just until moistened. Pour into lined or greased muffin
pan and bake for 20-25 minutes or until toothpick
inserted in the center comes out clean.
BREAKFAST RECIPES

5. CROCK POT OATMEAL 7. BREAKFAST OATMEAL COOKIES

• 1 cup steel cut oats • 3 ripe bananas
• 3 ½ cups water • 1/2 cup raisins
• 1 cup apples, peeled and chopped • 1/4 cup almond milk
• ½ cup raisins • 1/3 cup applesauce, no sugar added
• 1 tablespoon cinnamon • 2 cups steel cut oats
• 1 teaspoon vanilla extract • 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
Combine all ingredients in slow cooker and stir to
combine. Cover and cook on low for 6-8 hours. Preheat oven to 350 degrees. Mix all ingredients
The longer it cooks, the softer the texture will be. and drop by the spoonful onto cookie sheet. Bake
Top with almond milk when serving if desired, or for 15-20 minutes.
use to thin if needed.

6. FRUIT SALAD
• 1 apple (any type), cored and thinly sliced
• 1 banana, sliced
• 1 cup fresh blueberries or blackberries
• 6 clementines (halos, tangerines, tangelos
would all work) peeled and divided
• 1 pound grapes (any type) cut in half
• 2 pounds strawberries, hulled & sliced
• ¼ cup fresh squeezed lemon juice
• ¼ cup fresh squeezed orange juice
• ½ heaping teaspoon poppy seeds
• Sprig of fresh mint leaves (optional)

Mix all fruit together, add lemon & orange juice,

top with poppy seeds and toss together.
LUNCH RECIPES

1. LEMON AND GARLIC POTATO SALAD Cut and peel grapefruit placing segments into
• 2 ½ pounds red potatoes, quartered bowl. Squeeze juice from membranes and strain
• ½ cup chopped parsley into another small bowl (there should be about 1/4
• 1 clove garlic, minced cup juice total). Whisk oil into juice and season to
• 2 lemons, juiced taste with pepper.
• 1 tablespoon extra virgin olive oil Place kale in a large bowl and drizzle 3 table-
• Salt and pepper to taste spoons of your grapefruit/oil dressing over top.
Toss to combine and let stand for 10 minutes
Boil potatoes, and cool. Add remaining ingredients while kale wilts slightly. Toss again. Then top with
and mix well. Serve chilled. grapefruit segments and avocado slices. Drizzle
with remaining dressing and enjoy!

2. BLACK BEAN SOUP

• 1 tablespoon olive oil 4. ROASTED VEGETABLES
• 1 medium onion, diced • 1 large head of broccoli, florets chopped off
• 4 cloves garlic, minced from the stalk
• 1 (14.5 ounce) can garlic fire roasted • 1 large zucchini, chopped into half moons
diced tomatoes • 1 large yellow squash, chopped into
• 4 (15 ounce) cans black beans, half moons
(2 undrained, 2 drained and rinsed) • 1 large sweet potato chopped to 1-inch
• 2 (14.5 ounce) cans low-sodium squares
vegetable broth • 1 cup cherry tomatoes, sliced in half
• 1 (4 ounce) can diced green chilies • 3 carrots, chopped
• 1 cup frozen corn, thawed • 8 ounces baby bella mushrooms, sliced
• 1 ½ teaspoons cumin • ¼ cup olive oil
• 1 teaspoon chili powder • 2 teaspoons ground black pepper
• 1 tablespoon fresh squeezed lime juice
• 1 bunch cilantro, for topping Preheat oven to 425 degrees. In a large bowl, toss
all the vegetables together with olive oil, salt and
Add two cans of undrained black beans to a food pepper. Divide the vegetables between two sheet
processor or blender and pulse until thickened. pans.
Set aside. Heat oil in a large dutch oven or pot. Roast vegetables for 35-40 minutes, removing the
Stir in onion, sauté for 3-4 minutes. Add in garlic vegetables from the oven every 15 minutes to stir
and cook for an additional minute. around.
Stir in tomatoes, all of the black beans, vegetable You can roast any type of vegetable you want!
broth, green chilies, corn, cumin and chili powder. Adjust amount of olive oil and pepper based on the
Bring to a simmer and cook for 10-15 minutes. amount of veggies you’re roasting. Great to make
If the soup is too thick add more broth. Remove ahead and heat up for lunch. Toss to combine and
from heat, stir in lime juice, and salt and pepper let stand for 10 minutes while kale wilts slightly.
to taste. Serve warm with fresh chopped cilantro. Toss again. Then top with grapefruit segments and
avocado slices. Drizzle with remaining dressing
and enjoy!
3. PINK & GREEN SALAD
• 1 pink grapefruit
• 2 tablespoons extra-virgin olive oil 5. BARLEY STEW W/ MUSHROOMS &
• Black pepper
GREENS
• 8 cups thinly sliced kale
• 1 avocado, pitted, sliced into 1/2-inch
wedges
LUNCH RECIPES
• 1 tablespoon olive oil have about 10 minutes left, heat the oil in a skillet
• 1 ½ cups chopped leeks (about 2 small over medium heat, then add onion and sauté
stalks; white and pale green parts only) until translucent (about 5 minutes). Add in the
• 1 8-ounce container sliced baby bella remaining spices, stir and cook for an additional
mushrooms 3 minutes. Add the black beans to the skillet and
• 2 garlic cloves, pressed toss to combine. Cook about 5 minutes, stirring
• 2 ¼ teaspoons minced fresh rosemary frequently. Take off of heat and set aside.
• 1 (14.5-ounce) can diced tomatoes in juice Once the sweet potatoes are done baking, let cool
• 1 cup pearl barley slightly. Once cool, cut the sweet potatoes open
• 4 cups vegetable broth, or more as needed and mash the inside pulling it gently away from
• 8 ounce bag of fresh chopped kale the skin. Evenly spread the black bean mixture,
• Fresh ground black pepper avocado, cilantro, and cashew cream sauce on
top of the 4 sweet potatoes.
Heat oil in large pot over medium heat. Add leeks If you’re making this ahead for lunch, place potato
and pepper then sauté until leeks are soft, stirring in container, top with black bean mixture, close
often, about 5 minutes. Add mushrooms, garlic and refrigerate. Allow cashew cream sauce to
and rosemary. Increase heat slightly. Sauté until cool, then spoon into separate small container.
mushrooms are soft and begin to brown. Add
tomatoes with juice and stir about 1 minute. Add CASHEW CREAM SAUCE:
barley and 4 cups broth bringing to a boil. Reduce Place 2 cups cashews in 1 ¼ cup water, and soak
heat to low, cover and simmer until barley is for about 2 hours. Place soaked cashews & water
almost tender, about 20 minutes. Add kale stirring in a food processor or blender with 1-2 garlic
until wilted, about 1 minute. Cover and simmer cloves. Puree until very, very smooth. Thin out
about 10 minutes or until kale and barley are with more water to desired consistency. May add
tender, adding more broth as needed for desired other seasonings of your choice such as curry or
consistency. pepper. Store in fridge for 3-4 days or freeze.7 .

6. STUFFED SWEET POTATOES GREEK SALAD

• 4 sweet potatoes • Romaine Lettuce, washed and chopped
• 1 ½ cup cashew cream sauce (you can make • ½ cup kalamata olives, drained
your own or omit! See recipe below.) • 1 can chickpeas or Garbanzo beans, drained
• 1 teaspoon lime juice and rinsed
• ½ teaspoon ground black pepper • ½ cucumber thinly sliced
• ½ medium red onion, finely diced • 1 small red onion, sliced thin
(about 1 cup) (add to your preference)
• 1 ½ tablespoons of extra virgin olive oil • 1 cup sliced baby bella mushrooms
• ¼ teaspoon garlic powder • 1 banana pepper sliced
• ¼ teaspoon onion powder • 1 ½ cup cherry tomatoes sliced in half
• ¼ teaspoon cumin
• ¼ teaspoon chili powder Combine all ingredients, tossing together.
• 1 (15-ounce) can of black beans, drained
and rinsed DRESSING
• ½ an avocado, chopped • ½ cup balsamic or white wine vinegar
• Small bunch of cilantro, chopped • 2 pressed garlic cloves
• ½ teaspoon dried oregano
Pre-heat oven to 350 degrees. Place the sweet • ¼ teaspoon dried basil
potatoes on a lightly greased baking tray and • ¼ teaspoon onion powder
bake for 55-65 minutes or until a fork can easily be • 1 cup extra virgin olive oil
inserted into the flesh of the potatoes. Prepare the
cream sauce by whisking together the prepared Whisk to combine all ingredients before each
cashew cream sauce (recipe below), lime juice and use.
black pepper. Set aside. When the sweet potatoes
DINNER RECIPES
1. KALE SOUP 4. SPINACH WITH DILL
• 32 ounces vegetable broth • 1 medium onion, chopped
• 1 white onion, chopped • 1 tablespoon extra virgin olive oil
• 2-3 garlic cloves, minced • 2 garlic cloves, minced
• 1 large bag chopped kale • 2 tablespoons dill, diced
• Black pepper to taste • 1 (15-ounce) can tomato sauce
• 10 ounces chopped spinach, (fresh or
Sauté onion and garlic over medium heat about frozen, thawed)
3 minutes. Add in broth and simmer about 20 • ½ cup water
minutes. Add 1 large pack of kale and simmer • Black pepper to taste
another 10-20 minutes until kale reaches desired • Brown rice, prepared
tenderness. Season with black pepper.
Sauté onions in oil. Add garlic and dill to saucepan
and continue to sauté for two minutes. Add tomato
sauce and bring to a boil. Simmer for 10 minutes
2. PINTO BOWL on low heat. Add spinach and water. Return to a
• 1 ½ tablespoons extra virgin olive oil boil again. Cover and simmer on low heat for 15
• 1 large white or Vidalia onion, chopped minutes. Serve warm over cooked brown rice.
• Black pepper and
• Red pepper flakes to taste
• 1 teaspoon cumin powder
• 1 (16-ounce) can pinto beans 5. ITALIAN ZOODLES
• 1 large tomato, diced • 1 zucchini, sliced thin into strips
• ¼ cup parsley, chopped • 2 tomatoes, sliced
• 2 lemons, juiced • ½ teaspoon garlic powder
(or 2 cloves, minced)
Heat oil in small pot; add onion and sauté gently • 1 teaspoon Italian seasoning
until onions begin to soften. Add seasonings of • 2 tablespoons extra virgin olive oil
black pepper, red pepper and cumin stirring gently.
Add beans, tomatoes and lemon juice. Bring to a Drizzle extra virgin olive oil in pan over medium
simmer and cook until heated throughout. Serve heat. Add sliced tomatoes and sprinkle with garlic
warm, topped with chopped parsley. powder and Italian seasoning. Sauté tomatoes
until they begin to soften and skin wrinkles. Add
zucchini strips to pan. Cover and cook for about 5
minutes, stirring 2-3 times. Serve warm!
2. LENTIL STEW
• 2 cans diced tomatoes
• 14 ½ ounces water
• 2 teaspoons low-sodium soy sauce 6. LENTILS AND RICE WITH A TANGY
• 1 cup lentils TOMATO SAUCE
• ½ cup barley • 2 cups uncooked brown rice
• 1 bag frozen spinach • 1 pound lentils
• 1 bag frozen peas and carrots • 2 tablespoons extra virgin olive oil, divided
• 2 stalks celery, chopped • 2 garlic cloves, minced
• 1 small white onion, chopped • 2 (16-ounce cans) of tomato sauce
• ½ cup water
Combine all ingredients in a 4-quart saucepan • ¼ cup vinegar
and bring to a boil. Reduce to simmer, and cook • 1 medium onion
until done. Substitute any vegetables of choice!
Cook rice according to directions. Rinse lentils and
put them in a pot, covering them with water, and
bring to a boil. Simmer on low heat until almost
all water is absorbed and lentils are well cooked.
Add extra water if longer time is needed. To make
DINNER RECIPES
the sauce, sauté the garlic in 1 tablespoon of oil
until golden. Add both cans of tomato sauce and
simmer 10-15 minutes. Add water and vinegar,
bringing to a boil. Remove from heat and season
to taste. Finally, slice onion in thin, small pieces
and sauté in remaining 1 tablespoon of oil until
brown and crispy. To serve, layer lentils and rice,
repeat layers, then top with onions and sauce.

7. MEXICAN QUINOA
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 jalapeno, diced fine
• 1 cup quinoa
• 1 cup vegetable broth
• 1 (15-ounce) can black beans, drained and
rinsed
• 1 (14.5-ounce) can fire-roasted diced
tomatoes
• 1 cup corn kernels, frozen or canned
• 1 teaspoon chili powder
• ½ teaspoon cumin
• Black pepper to taste
• 1 avocado, diced
• 1 lime, juiced
• 2 tablespoons fresh cilantro, chopped

Heat olive oil in a large skillet over medium high

heat. Add garlic and jalapeno cooking until
fragrant, about 1 minute, stirring frequently. Stir in
quinoa, vegetable broth, beans, tomatoes, corn,
chili powder and cumin; season with pepper to
taste. Bring to a boil. Cover, reduce heat and
simmer until quinoa is cooked through, about 20
minutes. Stir in avocado, lime juice and cilantro.
Serve immediately.
 21-DAY MEAL PLAN

DAY 1 DAY 8 DAY 1 5

BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 2 DAY 9 DAY 1 6
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 3 DAY 10 DAY 1 7
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 4 DAY 11 DAY 1 8
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 5 DAY 12 DAY 1 9
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 6 DAY 13 DAY 2 0
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

D AY 7 DAY 14 DAY 2 1
BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH

DINNER DINNER DINNER

START RELEASING
THE INCREDIBLE
POWER OF FASTING
INTO YOUR LIFE.