We are excited that you have started your journey toward better health through The Daniel Plan. By incorporating the Daniel Plan Essentials: Faith, Food, Fitness, Focus and Friends, you will learn to make healthy choices that will transform your health.

The most important benefit of following The Daniel Plan is that you will develop the energy necessary to fulfill your God-given mission here on Earth. The Bible says God wants us to, “Live full lives, full in the fullness of God” (Ephesians 3:19). In fact, the Bible says God will help you, “far more than you could ever, imagine or guess or request in your wildest dreams! He does it not by pushing us around but by working within us, his Spirit deeply and gently within us” (Ephesians 3:20).

The Daniel Plan is a practical lifestyle program, designed to help you achieve health in every area of your life. It’s a gracious approach, encouraging you to take things one step at a time as you move steadily toward better health. You will quickly discover that small changes equal big results! As you follow the plan you will be focusing on The Essentials:

FAITH“I can do all things through Christ who strengthens me.”

Philippians 4:13 (WEB)

God is the power and the energy behind all transformational change and that includes making the lifestyle choices necessary for you to become healthy.  As you follow The Daniel Plan, you will discover that you have a part to play in getting healthier, but God will energize your efforts.

FOOD“So whether you eat or drink, or whatever you do, do it all for the glory of God.”

1 Corinthians 10:31 (NIV)

The Daniel Plan is about abundance; not deprivation.  You will be invited to eat delicious whole foods that bring vitality and energy to your body and mind.  Each healthy choice you make fuels your progress and motivates you to stay the course.

FITNESS“Do you not know that your bodies are temples of the Holy Spirit …

Therefore honor God with your bodies.”

1 Corinthians 6:19a, 20b (NIV)

At The Daniel Plan, we believe the most effective form of exercise you can do to achieve abundant health is the one that you will actually do.  We encourage you to discover movement that you will enjoy and repeat.  Most importantly, have fun doing it!

FOCUS“Do not conform to the pattern of this world,

but be transformed by the renewing of your mind.”

Romans 12:2 (NIV)

In a world where so many distractions compete for your attention, it is more important than ever to focus on God’s plan and priorities for your life. Express your gratitude to God and make the choice to dwell in God’s goodness; consistently reflecting on his truth and promises.

FRIENDS“Two people are better off than one, for they can help each other succeed.”

Ecclesiastes 4:9 (NLT)

When it comes to getting healthy, two are always better than one. The Bible says God created the universe in such a way that we need each other. One of our foundational beliefs is that “every body needs a buddy”.  We truly get better together.

The Daniel Plan offers practical solutions to improving your health physically, spiritually, relationally and emotionally. The powerful synergy of The Essentials combined with the support and encouragement of friends offers you exponential growth beyond just one essential alone. Integrating The Essentials can lead to a whole, healthy life that helps you love fully, serve joyfully, and ultimately equip you to live out your calling.

Encouraging you as we take this journey together,

Food glorious food. Eating is simply one of life’s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey to better health. You will notice that some foods you can eat freely while others are still great choices, but you should plan to eat them in moderation.

Produce (eat freely)

Artichokes

Arugula *

Asparagus +

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

Bok Choy +

Broccoli * +

Brussels sprouts * +

Cabbage

Carrots

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

Produce (eat in moderation)

Acorn squash

Apples * +

Apricots

Avocados * +

Bananas +

Beets * +

Blackberries * +

Blueberries * +

Butternut squash

Cantaloupe

Cherries +

Coconut +

Corn

Cranberries (raw)

Goji berries * +

Grapes

Grapefruit +

Honeydew

Kiwi * +

Mangoes

Nectarines

Oranges +

Papaya +

Parsnips

Peaches +

Peas

Pears +

Plums +

Pomegranates * +

Pumpkin

Raspberries * +

Red grapes +

Spaghetti squash

Strawberries +

Summer Squash

Tangerines

Turnips

Winter Squash

Yams/sweet potatoes * +

Meats & Seafood (Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)

Anchovies

Beef, lean cuts

Chicken, ground white meat

Chicken, skinless +

Clams

Crab

Flounder

Haddock

Herring +

Lamb

Mackerel

Oysters

Salmon, wild * +

Sardines *

Scallops

Shrimp

Snapper

Trout

Tuna (low-mercury) +

Turkey, ground white meat

Turkey, skinless +

Refrigerated Products

Cheese (hard cheese: Parmesan-Reggiano or extra-sharp) (1-2 tablespoons)

Whole Eggs, preferably omega-3 *

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)

Tofu (organic)

Greek yogurt (unsweetened) (8 ounces)

Vegan or organic mayonnaise (1-2 tablespoons)

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

Almond milk, unsweetened

Coconut milk, unsweetened

Coffee (decaf)

Hemp or Chia milk, unsweetened

Rice milk, unsweetened

Soy milk, unsweetened (organic)

Tea, black (decaf)

Tea, green (decaf)

Tea, herbal (decaf)

Water (64 or more ounces per day)

Beans (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation

Adzuki Beans *

Black beans * +

Black-eyed peas

Fava beans

Kidney beans

Pinto beans +

Garbanzo beans +

Lentils +

Lima beans

Navy beans

Soybeans (edamame) (organic) +

Split peas +

White beans +

Seeds (eat in moderation) If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation

Amaranth

Buckwheat

Chia *

Flax *

Hemp *

Millet

Pumpkin *

Quinoa

Sunflower *

Sesame

Teff

Breads, Cereals & Grains (eat in moderation)

Barley

Brown rice

Bulgur (cracked wheat)

Oats (old fashion or steel cut)

Organic cornmeal

Organic corn tortillas

Polenta

Sprouted grain bread

Whole grain bread

Whole wheat tortillas

Flours (eat sparingly)

Almond flour

Amaranth flour

Arrowroot flour

Brown rice flour

Buckwheat flour

Gluten-free flour

Organic sprouted flour

Whole wheat flour

Pastas (eat sparingly - except shiritaki noodles which can be eaten freely

Brown rice

Black rice

Buckwheat

Shirataki (Look for konjac flour, not yam flour) *

Quinoa

Nuts & Oils (eat sparingly-raw and organic if possible)

Almond butter

Almonds *

Almonds, raw

Avocado oil

Brazil Nuts *

Coconut oil (raw, unrefined) *

Coconut butter

Cashews

Flaxseed oil

Hazelnuts

Extra Virgin Olive oil *

Grape seed oil

Macadamia nuts

Pecans

Pine Nuts *

Pistachios

Sesame oil

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

Saffron

Sage

Thyme

Turmeric *

Healthy Treats & Natural Sweeteners (eat sparingly)

Applesauce, unsweetened (1/2 cup)

Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)

Dried Fruits (currants, dates, figs, prunes, raisins) (sulfite-free) (1 - 2 small pieces)

Raw honey (1 teaspoon)

Pure Maple Syrup (1 teaspoon)

Whole leaf stevia extract (n/a)

Foods to avoid with The Daniel Plan Processed carbohydrates

Cut out sugar and white flour. Go cold turkey White flour, white rice, white pasta Flour-containing foods such as waffles, muffins, donuts, pretzels, and crackers

Sugars and sweeteners Sugars and sweeteners including agave, barley malt, brown rice syrup, brown

sugar, cane sugar, coconut sugar, dextrose, dextrin, disaccharides, evaporated cane juice, fructose, glucose, high fructose corn syrup HFCS, honey, hydrogenated starch, juice concentrate, lactose, maltodextrin, maltose, maple syrup, molasses, mono saccharides, palm sugar, sorghum, sucrose, sugar, xylose

Don’t drink liquid sugar calories – soda, sport drinks, flavored coffees or teas, energy drinks, and fruit juices

Artificial sweeteners Fruits

Avoid fruit juices Proteins

Pork is the least healthy meat Avoid charred or blackened meat, which causes cancer because over grilling

creates carcinogens Avoid nuts fried or cooked in oils Avoid processed soy products, such as those found in deli-meat replacements,

soy cheese, or meal-replacement bars Fats

Trans fat, hydrogenated fat Processed and refined vegetable oils – e.g. canola oil, corn oil, soybean oil,

vegetable oil Food sensitivities

Avoid foods you’re sensitive to. Common food sensitivities include gluten and dairy. If you have any chronic illness, are overweight, or just want to see how good you can feel, try a gluten-free and dairy-free diet for 10-40 days and then reintroduce foods to see your reactions

Fake food substances MSG / monosodium glutamate and foods that may contain it – any “flavors” or

“flavoring”; anything containing “enzymes”; anything “enzyme modified”; anything “hydrolyzed”; anything with the word “glutamate” in it; autolyzed plant protein;

autolyzed yeast; barley malt; bouillon and broth; carrageenan; gelatin; glutamate; glutamic acid sodium; hydrolyzed plant protein (HPP); hydrolyzed vegetable protein (HVP); malt extract; maltodextrin; ; natural seasonings; protease; stock; textured protein; umami; vegetable protein extract; yeast extract; yeast food or nutrient

Other common additives and chemicals in food – soy protein isolate, sodium and calcium caseinate, phosphoric acid (dipotassium phosphate and tricalcium phosphate) artificial flavors (often containing MSG), carrageenan, colors and dyes (yellow dye #5 or tartrazine and others) sulfites, nitrites and nitrates (in processed and deli meats and causes cancer)

Daniel Plan Detox diet – what to eat and foods to avoid

You don’t have to do this, but the authors recommend doing it to feel your best.

Start by following the guidelines above (what to eat, foods to limit, foods to avoid), and also eliminating a few foods for 10-40 days to see if your general health improves. There’s a separate meal plan in the book for the detox diet. Avoid stimulants and sedatives – alcohol, coffee, etc. Avoid processed or fast food, to get rid of any additives or chemicals Avoid artificial sweeteners of all kinds

See list in “foods to avoid” above Avoid sugar in any form

See list in “foods to avoid” above Avoid foods containing gluten – not even a crumb

Anything containing wheat, rye, barley, oats, spelt, kamut, and other ingredients with gluten

Avoid dairy foods – not even a drop Milk, cheese, cream, yogurt, butter, ice cream, etc.

The 10-Day Detox Diet Meal Plan Allowances

Unlimited Non-Starchy Vegetables Allowed:Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, gingerroot, snap beans, collard greens, cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach and lettuce.

Approved to cook & season meals with:Coconut oil, olive oil, nut butters, nuts & seeds (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk,balsamic vinegar & apple cider vinegar, low-sodium vegetable broth, Dijon mustard, sea salt & black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley.