What is the ECO Fast?
The ECO Fast is inspired by the biblical account of Daniel's fasting experiences. It's a plant-based eating plan that involves denying yourself certain foods while seeking the Lord in prayer. This is not just a diet, but a spiritual discipline that combines physical sacrifice with focused time in God's presence. Use this guide for any of our fasting events throughout the year.
Key Principles
✓ Plant-based, whole foods only
✓ No animal products (meat, dairy, eggs, fish)
✓ No added sugars or sweeteners
✓ No leavened bread or yeast
✓ No caffeine or alcohol
✓ Water as the primary beverage
Potential Side Effects
Some people experience side effects during the first few days, such as bloating, headaches, fatigue, and muscle soreness as your body adjusts. These symptoms typically subside after the first few days. By the second week, many people feel a surge of energy. Drinking plenty of water can help flush out your system and bring relief more quickly.
Disclaimer: This is not medical advice. Consult your doctor before beginning any fasting program, especially if you have diabetes, are pregnant, nursing, or managing a chronic condition.
Frequently Asked Questions
These guidelines are based on the Daniel Fast principles and can be applied to all ECO fasting events.
Can I have bread?
Yes, whole wheat and whole grain breads are allowed, but the bread must be made without yeast or sugar. Any bread needs to be unleavened (flatbread). Ezekiel bread is not allowed because it contains yeast.
Is fish allowed on the fast?
No. Animal products aren't part of our fasting guidelines, including seafood. However, some people may choose to modify the guidelines for medical or nutritional reasons.
Can I have coffee?
Caffeinated products aren't part of our fasting guidelines. Even decaf coffee usually contains small amounts of caffeine. Some people may choose to include decaf during their fast as a personal decision.
What about honey or natural sweeteners?
No added sugars are allowed, including agave nectar, honey, brown rice syrup, molasses, maple syrup, and artificial sweeteners. Some people use stevia or monk fruit since they're plant-based, but this is a matter of personal conviction.
Can I have chocolate?
Unfortunately, no. All caffeinated products are restricted, including chocolate, unsweetened cocoa powder, and cacao. Some people use carob powder as a substitute, which has a chocolate-like flavor without the caffeine.
Are salt and herbs allowed?
Yes! You can use salt, pepper, herbs, and spices to flavor your food. Just make sure any store-bought seasonings follow our fasting guidelines by checking the ingredients list for added sugars or preservatives.
Can I have juice?
Water should be your main beverage. 100% unsweetened fruit juice can be used occasionally to flavor recipes or as a drink, but don't overdo it. Sparkling water (unsweetened) is also allowed.
I have diabetes. Is it safe for me to do the ECO Fast?
The ECO Fast is an extremely healthy way of eating, and many people with diabetes have participated successfully. However, you're free to modify the guidelines according to your body's specific needs. Stay away from foods that spike your blood sugar levels. Consult a nutritionist or doctor if you have concerns.
How will I get enough protein and iron without meat?
Many foods in our fasting guidelines supply protein, including beans, lentils, nuts, seeds, and whole grains. Dried beans and dark green leafy vegetables are excellent sources of iron, even better than meat on a per calorie basis. Iron absorption is increased by eating foods containing vitamin C along with iron-rich foods.
ECO-Approved Recipes
Delicious, plant-based meals perfect for any ECO fasting event.
Easy Sheet Pan Dinner
This easy sheet pan dinner is filled with healthy vegetables and fresh flavor! Throw it all in the oven while you cook rice or quinoa.
Ingredients (4 servings):
- 1 crown broccoli (1/2 pound)
- 1 medium red onion
- 1 1/2 pounds sweet potatoes (about 2 medium)
- 1 pound red potatoes (about 2 medium)
- 1 red pepper
- 1 15-ounce can chickpeas (drained and rinsed)
- 4 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons Old Bay seasoning
- 1 tablespoon Italian seasoning
- 1 teaspoon kosher salt
- 1 lemon
- Rice or quinoa to serve
Instructions:
- Preheat oven to 450°F and adjust racks for roasting 2 trays
- Chop broccoli, cut onion into thick slices, dice potatoes and red pepper
- Place all vegetables in a large bowl with drained chickpeas
- Mix in olive oil, garlic powder, Old Bay, Italian seasoning, and salt until evenly coated
- Line two baking sheets with parchment paper and spread vegetables evenly
- Bake for 20 minutes without stirring, then rotate pans and bake another 10 minutes
- Squeeze fresh lemon juice over vegetables before serving
- Serve with rice or quinoa and optional hummus
Strawberry Spinach Salad
A refreshing and nutritious salad with a delicious apple-cinnamon dressing.
Ingredients (4 servings):
- 8 cups torn fresh spinach
- 2 cups chopped strawberries
- 4 teaspoons sunflower seed kernels
- 1 teaspoon sesame seeds
- 1/2 teaspoon poppy seeds
Apple-Cinnamon Dressing:
- 1/4 cup extra-virgin olive oil
- 1/4 cup unsweetened apple juice
- 1 tablespoon fresh lemon juice
- 1 tablespoon diced red onion
- 1/4 teaspoon cinnamon
Instructions:
- Mix all dressing ingredients together beforehand
- For each serving, place 2 cups spinach and 1/2 cup strawberries on a plate
- Sprinkle with 1 teaspoon sunflower seeds, 1/4 teaspoon sesame seeds, and a pinch of poppy seeds
- Drizzle with Apple-Cinnamon dressing and serve
Vegetarian Quinoa Chili
Hearty, warming, and packed with protein and flavor!
Ingredients (6 servings):
- 1 tablespoon olive oil
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 (14.5 oz) cans fire roasted diced tomatoes
- 2 cups crushed tomatoes
- 1 cup cooked quinoa
- 1 cup water
- 1 (7 oz) can diced green chiles
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon unsweetened cocoa powder
- 2 teaspoons paprika
- Hot sauce, salt, and pepper to taste
- 1 (15 oz) can red kidney beans
- 1 (15 oz) can light red kidney beans
- 1 (15 oz) can black beans
- 1 cup frozen corn, thawed
- Green onions and avocado for serving (optional)
Instructions:
- Heat olive oil in a large pot over medium heat
- Add onion and sauté until tender, 3-4 minutes
- Add garlic and cook for 1 more minute
- Add diced tomatoes, crushed tomatoes, quinoa, water, green chiles, and all spices
- Season with salt and pepper to taste
- Cover and simmer for 30 minutes
- Add all drained and rinsed beans plus corn
- Cook until heated through
- Serve with green onions and avocado if desired
