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In order for us to support you in your journey, we need to know more about your health history. Completing this profile will help you track your progress, receive our weekly newsletters, and stay connected to the Daniel Plan community.

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Health Profile

  • Height (in)
  • Current Weight (lb)
  • Desired Weight (lb)
  • Waist Size (measure 1 in. above navel)
  • Upload Your "Before" Photo
  • Blood Pressure Systolic (mm Hg)
  • Blood Pressure Diastolic (mm Hg)
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Welcome to The Daniel Plan!

We are excited that you have committed to learning how to create a healthy lifestyle through the Daniel Plan: God's Prescription for Your Health. By learning to make healthy choices, you will feel better, and enjoy increased energy and confidence.

Here is your checklist to get started:

  1. Create your profile (fill out the form on the left)
  2. Check the box to sign up and receive our weekly newsletters and health updates
  3. Review the information under the FOOD, FITNESS and FOCUS tabs below

To begin your journey, we have provided you with tools and resources to create your personal wellness plan and to achieve the lasting results you've been longing for.

We are always better together!

The Daniel Plan Team

Beginning with The Essentials

Confused about what you can eat on this plan? This week's checklist gives you the starting point.

Our bodies were made for movement. Here are a few ideas for adding more to your day:

Establish your starting point by measuring yourself in various ways, perhaps even taking a "before" photo. And start or join a small group!

  • It's important to know your numbers at the start in order to determine your progress. At a minimum, measure your weight, height, and blood pressure.
  • Then create your health profile. You may want to measure your Body Mass Index, take the Medical Toxicity Questionnaire and get your blood work done as well.
  • To get started right, read the 10 things Dr. Amen says you need to do right now.
  • Small groups can be a great support tool in achieving our goals. Whether or not you are in a Daniel Plan small group, learn how any biblically focused small group can help keep you on your path.
  • Meditate on Daniel 1:8-15. Why did it matter to Daniel what he ate?
But Daniel was determined not to defile himself by eating the food and wine given to them by the king. He asked the chief of staff for permission not to eat these unacceptable foods. Daniel 1:8

For Further Learning

For Motivation

The Daniel Plan is as simple as "avoid what is bad; eat what is good for you." Here are practical steps to changing your habits:

What activity did you choose last week? Time to get a move on. Plan a time and place, maybe phone a friend, and get going!

In your quiet time, focus on what you want God to do in your life through The Daniel Plan. What are you willing to give up in order to honor him with your body?

  • Journaling your One Page Miracle, or whatever keeps you focused on getting healthier.
  • If having a quiet time is new to you, Pastor Rick Warren explains it in a free e- book.
  • Meditate on Genesis 1:11-12. Why do you think God made the earth to produce vegetation, before he'd even created mankind?
Then God said, "Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds." And it was so. 12 The land produced vegetation: plants bearing seed according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good. Genesis 1:11-12 (NIV)

For Further Learning

For Motivation

  • Read how the McGough family has improved their health with The Daniel Plan.

Let's get started with a sensible meal plan and practical tips.

Stay on track with your favorite exercise. Better yet, work out with a buddy! Here are some great additional ways to get the most from exercise.


Get in touch with how you're feeling and to interact with God as you begin The Daniel Plan in a journal. Remember—He is with you always (Matthew 28:20)!


  • How do the new foods you're eating make you feel? Think about this in terms of your mood, your ability to think, and your body. Read "Conquer Your Cravings" for helpful tips to avoiding hunger pangs.
  • Track how you eat, move and think using a journal, online tool or mobile application like www.fatsecret.com, www.fitday.com or www.loseit.com.
  • Plan ahead and focus on meal timing and composition. Move towards vegetables being at least 50 percent of every meal, followed by 25 percent (lean) protein and less than 25 percent grains.
  • Meditate this week on Matthew 28:20 from The Message paraphrase (below). How does it make you feel to know that God is with you as you live The Daniel Plan?
"I'll be with you as you do this, day after day after day, right up to the end of the age." Matthew 28:20 (Msg)

For Further Learning

For Motivation

Are you planning your meals and snacks yet? Your natural appetite and built-in survival mechanism will sabotage your best efforts if you don't get out in front of it. Look at these ideas:

  • For help, see week #2 of Dr. Hyman's two-week meal plan.
  • Remember to:
  • Eat smaller, more frequent meals and include some protein with each meal.
  • Plan your snacks to avoid getting hungry and sabotaging your efforts.
  • Print out this shopping list to help you stock up your kitchen with fresh goodness every week

Eating healthy foods and combining regular exercise will boost your health with a one-two punch. Ask yourself, "How will I strengthen myself today?


Our thoughts and feelings can be deeply impacted by exercise. If you are plagued by pain, or just want to feel better, we've got good news for you.


Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.' Mark 12:30 (NIV)

For Further Learning

For Motivation

For better brainpower, try the foods on these lists. Print them out so you can add them to your grocery list:

Exercise is a natural stress reducer, and makes you feel better because it increases your brain's serotonin levels.


Your decisions about the way you eat, move and think are results of your brain health. By improving your brain, you will make better decisions that will allow you to live better and longer.


And it is a good thing to receive wealth from God and the good health to enjoy it. To enjoy your work and accept your lot in life—this is indeed a gift from God. God keeps such people so busy enjoying life that they take no time to brood over the past. Ecclesiastes 5:19-20 (NLT)

For Further Learning

For Motivation

  • Read how The Daniel Plan inspired Sarah Lowey to complete her first half-marathon.

Enjoy the adventure, and healing attributes, of discovering healthy foods that fit your lifestyle and budget.

Keep on keeping on! Set new goals that measure your frequency and/or intensity. Look ways to enhance and enjoy your activity. And, never give up!


Tough times will occur, but don't let them derail your healthy habits. Here are a few ways to stay connected with the plan, reduce stress and stay motivated!


Then he said, "Don't be afraid, Daniel. Since the first day you began to pray for understanding and to humble yourself before your God, your request has been heard in heaven. Daniel 10:12 (NLT)

For Further Learning

For Greater Connecting

For Motivation