Daniel Fast Meal Plan 2018

Transcription

1 Daniel Fast Meal Plan 2018 Monday, August 27th - Tuesday, September 11th Need a little help planning meals? Below is a meal plan and grocery list for dinners. Go to for cooking instructions, additional dinners, and ideas for breakfast and snacks. Also, use dinner leftovers for a super easy lunch the next day! Remember to check your fridge and pantry for any of the grocery items before heading to the store. Many of the items you buy in week one will be used throughout the fast. Week 1 Monday Tabbouleh Tuesday Pasta with Kale and Sun Dried Tomatoes Wednesday Mexican Quinoa Thursday Crunchy Thai Quinoa Salad Friday Pizza Saturday Sweet Potato and Kale Chili Sunday Quesadillas Week 2 Monday Red Beans and Rice Tuesday Roasted Broccoli Quinoa Salad Wednesday Sheet Pan Roasted Veggies Thursday Spaghetti with Marinara Sauce Friday Lentil Soup Saturday Potato Curry (save leftovers for Monday night) Sunday Black Bean Burgers & Sweet Potato Fries Monday Tuesday Week 3 Leftover Potato Curry from Saturday Spinach and Quinoa Salad with Paprika Dressing

2 Week 1 Daniel Fast Grocery List Monday, August 27th- Sunday, September 2nd *Make sure to read all labels. No added sweeteners, nothing refined or artificial. Canned Beans and Veggies 2 (15-ounce) cans no salt added black beans 2 (15-ounce) cans no salt added red kidney beans 1 (15-ounce) can no salt added chickpeas 8 ounces refried pinto beans (read the label for only beans and spices) 1 (15-ounce) can fire roasted tomatoes 1 (28-ounce) can no salt added diced tomatoes 1 cup salsa (read the label for only vegetables and spices - no sugar) 1 jar julienned sun dried tomatoes in olive oil 2 1/2 cups low sodium or no sodium added vegetable broth (read the label for only vegetables and spices. Pacific brand is great) Oils/Vinegars olive oil avocado oil (can substitute canola) low sodium soy sauce or coconut aminos balsamic vinegar sesame oil sugar free rice vinegar Whole Grains 1 1/2 cups quinoa 16 ounces whole grain fusilli or penne pasta 1 cup whole grain brown rice 5 cups 100% white whole wheat flour 1 cup bulgur wheat (can substitute whole wheat couscous or quinoa) ground flaxseed (yes, this is in a regular grocery store) Nuts 1/2 cup roasted cashews unsweetened peanut butter

3 Spices cayenne pepper chili powder crushed red pepper cumin ground cinnamon salt pepper Fresh Produce 3 yellow onions ginger 6 cloves garlic (1 bulb) 2 red bell peppers 1 bag matchstick carrots 1 cucumber 1 package cherry tomatoes 2 avocados 2 limes 2 lemons 1 bunch cilantro 1 bunch green onions 1 bunch parsley 1 package mint 3 bags or 3 bunches kale 1 bag baby spinach 1 bag shredded purple cabbage or one head 4 sweet potatoes Frozen 1 cup corn 1 cup shelled edamame

4 Week 2 Daniel Fast Grocery List Monday, September 3rd - Sunday, September 9th *Make sure to read all labels. No added sweeteners, nothing refined or artificial. Canned Beans and Veggies 1 (15-ounce) can no salt added black beans 1 (15-ounce) can no salt added red kidney beans 2 (15-ounce) cans no salt added chickpeas 1 (15-ounce) can no salt added diced tomatoes 1 (28-ounce) can crushed tomatoes with basil 1 can pumpkin 6 cups low sodium or no sodium added vegetable broth Oils/Vinegars olive oil Whole Grains 12 ounces whole wheat thin spaghetti noodles 1 cup whole grain brown rice 1 cup quinoa 1 cup red lentils 3/4 cup oats Nuts/Dried Fruits 1/3 cup roasted cashews 1/2 cup raw cashews

5 Spices cayenne pepper chili powder coriander cumin curry powder garlic powder ground cinnamon Italian seasoning paprika turmeric salt pepper Fresh Produce 3 yellow onions 1 red onion 6 cloves garlic (1 bulb) 1 green bell pepper 3 cups broccoli florets 6 carrots 6 stalks celery 3 beets 1 lemon 2 bags or 2 bunches kale 1 bag baby spinach 1 bunch green onions 1 package thyme 1/2 head cauliflower (or a bag of cauliflower florets) 6 sweet potatoes 6 Yukon gold potatoes favorite burger toppings (lettuce, tomato, onion, avocado) Frozen 2 cups peas

6 Week 3 Daniel Fast Grocery List Monday, September 10th - Tuesday, September 11th *Make sure to read all labels. No added sweeteners, nothing refined or artificial. Canned Beans and Veggies 1 (15-ounce) can no salt added chickpeas 1 1/2 cups low sodium or no sodium added vegetable broth Oils/Vinegars olive oil balsamic vinegar Whole Grains 3/4 cup quinoa Spices paprika salt pepper Fresh Produce 1 cucumber 1 package cherry tomatoes 1 package mint leaves 1 bag baby spinach