| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| 1Mon 26 Oct | Oats with berries, walnuts and cinnamon | Quinoa, kale and roast pepper salad | Sweet potato, chickpea and broccoli tray bake | Carrot and cucumber with hummus |
| 2Tue 27 Oct | Apple and cinnamon oats with almonds | Hummus and crunchy vegetable wrap | Lentil cottage pie with a potato top | Almonds, raisins and sunflower seeds |
| 3Wed 28 Oct | Banana oats with a spoon of peanut butter | Split pea and potato soup | Roast cauliflower and black bean tacos | An orange and a banana |
| 4Thu 29 Oct | Warm quinoa with pear and pecans | Baked potato with pinto beans and broccoli | White bean, kale and quinoa soup | Rice cakes with avocado |
| 5Fri 30 Oct | Sweet potato and black bean hash | Brown rice with roast zucchini and peppers | Mushroom and barley pot with spinach | Salted edamame |
| 6Sat 31 Oct | Black bean, avocado and tomato wrap | Lentil and vegetable soup | Roast potatoes, carrots and broccoli | Apple with peanut butter |
| 7Sun 1 Nov | Orange, banana and toasted seeds | Black bean and brown rice bowl with corn and avocado | Three-bean chili | Carrot and cucumber with hummus |
| 8Mon 2 Nov | Potato, pepper and spinach hash | Chickpea, cucumber and tomato salad | Chickpea and spinach curry with brown rice | Almonds, raisins and sunflower seeds |
| 9Tue 3 Nov | Oats with berries, walnuts and cinnamon | Quinoa, kale and roast pepper salad | Tofu and vegetable stir-fry with brown rice | An orange and a banana |
| 10Wed 4 Nov | Apple and cinnamon oats with almonds | Hummus and crunchy vegetable wrap | Whole-wheat pasta with lentil and mushroom sauce | Rice cakes with avocado |
| 11Thu 5 Nov | Banana oats with a spoon of peanut butter | Split pea and potato soup | Peppers stuffed with brown rice and black beans | Salted edamame |
| 12Fri 6 Nov | Warm quinoa with pear and pecans | Baked potato with pinto beans and broccoli | Sweet potato, chickpea and broccoli tray bake | Apple with peanut butter |
| 13Sat 7 Nov | Sweet potato and black bean hash | Brown rice with roast zucchini and peppers | Lentil cottage pie with a potato top | Carrot and cucumber with hummus |
| 14Sun 8 Nov | Black bean, avocado and tomato wrap | Lentil and vegetable soup | Roast cauliflower and black bean tacos | Almonds, raisins and sunflower seeds |
| 15Mon 9 Nov | Orange, banana and toasted seeds | Black bean and brown rice bowl with corn and avocado | White bean, kale and quinoa soup | An orange and a banana |
| 16Tue 10 Nov | Potato, pepper and spinach hash | Chickpea, cucumber and tomato salad | Mushroom and barley pot with spinach | Rice cakes with avocado |
| 17Wed 11 Nov | Oats with berries, walnuts and cinnamon | Quinoa, kale and roast pepper salad | Roast potatoes, carrots and broccoli | Salted edamame |
| 18Thu 12 Nov | Apple and cinnamon oats with almonds | Hummus and crunchy vegetable wrap | Three-bean chili | Apple with peanut butter |
| 19Fri 13 Nov | Banana oats with a spoon of peanut butter | Split pea and potato soup | Chickpea and spinach curry with brown rice | Carrot and cucumber with hummus |
| 20Sat 14 Nov | Warm quinoa with pear and pecans | Baked potato with pinto beans and broccoli | Tofu and vegetable stir-fry with brown rice | Almonds, raisins and sunflower seeds |
| 21Sun 15 Nov | Sweet potato and black bean hash | Brown rice with roast zucchini and peppers | Whole-wheat pasta with lentil and mushroom sauce | An orange and a banana |
Every meal uses only foods allowed by all four guides compared at getfasted.app: Susan Gregory, Kristen Feola, C3 Church and Journey Church. If your church has its own list, follow it.
If you are pregnant or breastfeeding, have diabetes and take insulin or tablets that lower blood sugar, have kidney disease or have had an eating disorder, talk to your doctor before you start. If you feel faint or unwell, eat.
Days 1 to 7 · Mon 26 Oct – Sun 1 Nov
Days 8 to 14 · Mon 2 Nov – Sun 8 Nov
Days 15 to 21 · Mon 9 Nov – Sun 15 Nov
Check the cupboard: salt, black pepper, cinnamon and your usual herbs and spices.