21 days guide

THE DANIEL FAST GOOD FOODS LIST

Non-Starchy Vegetables

• Artichokes

• Arugula

• Asparagus

• Bell peppers (yellow, green, red, orange)

• Bok choy

• Broccoli

• Brussels sprouts

• Cabbage

• Cauliflower

• Celery

• Collard greens

• Cucumbers

• Dandelion Greens

• Eggplant

• Fennel

• Green beans

• Jicama

• Kale

• Leeks

• Lemons

• Lettuce

• Limes

• Mesclun

• Mushrooms

• Mustard greens

• Okra

• Onions

• Radish

• Sea Vegetables

• Shiitake mushrooms

• Snap peas

• Spinach

• Swiss chard

• Tomatoes

• Watercress

• Zucchini

• Artichokes

• Arugula

• Asparagus

• Avocado

• Broccoli

• Brussels sprouts

• Collard Greens

• Kale

• Mushrooms

• Nut butters

• Quinoa

• Spinach

• Tofo (organic)

 

Whole & Sprouted Grains:

• Brown rice

• Bulgur (cracked wheat)

• Oats (old fashion or steel cut)

• Organic cornmeal

• Organic corn tortillas

• Millet

• Polenta

• Quinoa

• Sprouted grain bread

• Sprouted grain tortillas

 

Starchy Vegetables:

• Acorn squash*

• Beets*

• Butternut squash*

• Carrots

• Corn*

• Parsnips*

• Pumpkin*

• Spaghetti squash*

• Turnips*

• Winter Squash*

• Yams/sweet potatoes*

 

Beans/Peas/Lentils:

• Pigeon Peas

• Black beans

• Black-eyed peas

• Fava beans

• Kidney beans

• Pinto beans

• Garbanzo beans

• Lentils

• Lima beans

• Navy beans

• Split peas

• White beans

 

Low Glycemic Fruit

• Apricots

• Avocados

• Berries

• Cantaloupe

• Cherries

• Coconut

• Grapes

• Grapefruit

• Green apples

• Kiwi

• Oranges

• Peaches

• Pears

• Plums

• Prunes

• Tangerines

• Watermelon

 

Beverages (Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars. 6-8 ounces)

• Almond milk, unsweetened

• Coconut milk, unsweetened

• Hemp or Chia milk, unsweetened

• Rice milk, unsweetened

• Tea

• Water (64 or more ounces per day)

 

Healthy Oils (eat sparingly raw and organic if possible)

• Avocado oil

• Butter (do not buy butter’s that come in a tub)

• Coconut oil (raw, unrefined)

• Coconut butter

• Flaxseed oil

• Extra Virgin Olive oil (not to cook with)

• Walnut oil

 

Healthy Snacks

• Applesauce, unsweetened (1/2 cup)

• Guacamole (1/4 cup)

• Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative) (1/4 cup)

• Salsa (1/4 cup)

• Tzatziki (1/4 cup)

• Sauerkraut

 

Nuts & Seeds (Nuts & seeds make great snacks but eat in moderation. If possible, soak seeds and nuts overnight to improve digestion, absorption, and assimilation)

• Almond butter

• Almonds, raw

• Amaranth

• Brazil Nuts

• Buckwheat

• Cashews

• Chia

• Flax

• Pistachios

• Pumpkin

• Sunflower

• Sesame

• Teff

• Walnuts

 

Spices, Seasonings & Dressings (eat freely and rotate new spices into your diet often)

• Balsamic vinegar

• Balsamic vinaigrette

• Basil

• Chilies

• Cinnamon

• Cilantro

• Clove

• Coriander

• Cumin

• Curry

• Dill

• Garlic

• Ginger

• Kimchi

• Marinara sauce (organic, low sugar)

• Marjoram

• Miso

• Mustard

• Nutmeg

• Oregano

• Parsley

• Raw Cacao

• Rosemary