A simple promise sits at the heart of this plan. God’s plan is always better. Live that idea for forty days with twelve humble ingredients and the aim of one clear transformation. Eat plainly, share meals, and let your days be guided by gratitude, restraint, and consistency.
The Twelve Ingredients
- Whole grain bread or barley loaves
- Lentils
- Chickpeas
- Fish
- Olive oil
- Olives
- Grapes
- Figs
- Dates
- Leafy greens and herbs
- Nuts
- Water, with optional diluted wine or vinegar water
Keep seasonings simple. Salt, pepper, garlic, and herbs are fine.
Core Principles
- Two mindful meals per day with a small fruit or nut snack if truly needed
- Plenty of water
- Slow eating and no screens at the table
- Daily movement such as walking, carrying, or light bodyweight work
- A short moment of prayer or reflection before meals
- One shared meal each week with friends or family
A Forty Day Rhythm
Days 1 to 10. Stabilize. Learn portions and remove ultra processed food.
Days 11 to 20. Replace grazing with two set meals. Add a sunset walk.
Days 21 to 30. Cook in batches. Share at least one meal with someone else.
Days 31 to 40. Keep it beautifully plain. Focus on gratitude and service.
Simple Portions
- Bread or barley: one fist sized piece per meal
- Legumes: one cup cooked per meal
- Fish: one palm sized fillet per day
- Olive oil: one to two tablespoons per meal
- Fruit: one piece or a small handful
- Nuts: a small handful
Sample Day
Morning. Water, brief reflection, stroll.
Midday meal. Lentil and chickpea stew with herbs, a drizzle of olive oil, bread, and leafy greens.
Evening meal. Grilled fish with olives and greens. Figs or grapes for sweetness.
Snack if required. A few dates and nuts.
Night. Quiet reading or prayer. Early sleep.
Batch Cooking Plan
- Cook a large pot of lentils and chickpeas on day one
- Grill or bake fish for three days and store safely
- Wash greens and herbs, keep in containers
- Bake or buy whole grain bread once per week
- Pre portion nuts and dried fruit
How to Measure Progress
- Energy steadiness across the day
- Fewer cravings
- Better sleep and regular digestion
- Stronger community ties through shared meals
- A calmer relationship with food
A Note on Fitness
Walk daily. Add short sets of squats, pushes, and carries. Keep effort moderate and repeatable.
Guidance
If you have medical conditions or take medication, speak with a clinician before starting. Keep meals simple, give thanks often, and aim for one transformation. A quieter mind, a steadier body, and a heart that remembers what food is for.
Forty Days Plain is a meditative folk song about renewal through simplicity and faith. It draws inspiration from spiritual fasting and mindful living—where food, prayer, and stillness become sacred acts of transformation. The lyrics evoke the rhythm of a forty-day journey of humble meals, gratitude, and restraint, showing how less can truly mean more. The song carries a gentle acoustic sound, evoking fields, firelight, and quiet devotion—a reminder that peace often grows from plainness and presence.
