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Types of Fasts

One Meal-A-Day Fast

On this fast you eat one meal a day, usually in the middle of the day, say around 3:00 pm or so unless you work at night. The time of day you eat is strictly up to you.


There is no scripture precedent for this fast, it was designed to give some sustenance during a prolonged fast, as opposed to a strictly liquid fast with broth and water.


On this fast, it is recommended that you abstain from sugar and simple carbohydrates as they can cause problems with your blood sugar levels, making you very sluggish after eating. Your one meal should be mostly protein and vegetables without lots of fats and oils.


This list of foods to include and avoid is provided as a guide for the One Meal-A-Day Fast. Don’t be afraid or intimidated and think you cannot do this fast because YOU CAN! Remember God knows your heart and it is God who accepts your sacrifice.

Healthy Meal

Foods to INCLUDE

  • All fruits and vegetables.

  • All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta and whole wheat tortillas.

  • All legumes. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.

  • All foods cooked in quality oils including but not limited to olive, canola, grape seed, peanut and sesame.

  • Beverages: Spring water, distilled water or other pure waters.

  • Other: All seasonings, salt, herbs and spices. But remember using too much salt may diminish some of the physical benefits of fasting and should be used sparingly.

Foods to AVOID

  • All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses and cane juice.

  • All refined and processed food products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives

  • All deep-fried foods including but not limited to potato chips, French fries, corn chips.

  • Beverages: carbonated beverages, energy drinks and alcohol.

Fish and Chips

Note: 21 Days of fasting alone is just modifying your diet. If you want more out of your 21 Days of fasting, be sure to read the other 6 topics (Finding a Place and Time to Pray, Consecration While Fasting, Journal Your Fast, etc.) to enhance your fasting experience and get ready for An Awesome 2024!!!


Before starting your fast, you should speak to your doctor. You must not rely on the information in this manual as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

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