A Day of Fasting: What I Eat on a Traditional Orthodox Fast
- Amanda Harrison
- Nov 9
- 3 min read
By Amanda Harrison, PGD RN HWC — Mediterranean Diet Specialist
When people hear “Orthodox fasting,” they often imagine eating nothing but water and bird food for weeks on end. But in truth, fasting days are full of flavour, colour, and creativity — just without meat, dairy, or sometimes oil and wine. For me, fasting is as much about mindfulness as it is about food. Here’s what a typical day of fasting looks like in my kitchen.
As a Christian, I love using the time during fasting to deepen my faith through prayer and worship. It's such an enriching experience. But is optional for those without faith.
Morning: Starting Light and Prayerful
I start my day early, usually before sunrise where I go for a prayer run. After I return, I drink a glass of water alongside a black coffee or herbal tea. My current favourite herbal teas are pomegranate green tea or chamomile (sometimes with a spoon of honey if I have a sore throat)
When I eat, it’s usually something simple:
Hot oats made with water, sweetened with a drizzle of honey, some cinnamon, dried fruit, fruit or berries.
Sometimes, I have rustic bread spread with peanut butter or marmite topped with cucumber and tomatoes (no butter)
If I have more time I make buckwheat pancakes drizzled with honey and berries (no eggs)
Plant based leftovers can be handy as a breakfast when in a rush or if ever I wake up hungry
It’s humble food, but somehow it feels grounding — like my body and spirit start the day in sync.
Lunch: Simple, Satisfying, and Plant based
By midday, I’m ready for something warm. Lent is when the creativity really shows up in my kitchen!
Here’s a typical fasting lunch:
Lentil, white bean (fasolada) or minestrone soup with vegetables and herbs served with rustic bread if hungry
Houmous topped bagel, pitta or flatbread with salad. I love to top mine with cucumber and sprinkling the top with zaatar
Gigantes Beans and wilted spinach on rustic toast
Peppers stuffed with rice, spinach and herbs
Vegetable and olive mezze bowl with houmous as a dip
Plant based leftovers are handy too if in a rush
I’ll sometimes drink tea or water infused with lemon.
Eating this way always makes me feel lighter, but not deprived. There’s a quiet satisfaction in knowing I’ve eaten just enough — nothing more, nothing less.
Afternoon: Small Snack, Spiritual Focus
Fasting days are quieter by design. Around mid-afternoon, I’ll pause for a short prayer or listen to worship music.
If I need a little something, I’ll have a piece of fruit — usually an apple, satsuma, carrot, or dried fruit like dates. Sometimes a handful of nuts or seeds, or I add peanut butter to my apple to keep my energy steady.
I try to stay aware of why I’m fasting: not just skipping foods, but taming the craving itself. It’s a gentle reminder that fasting is about freedom from attachment, not punishment.
Evening: Comforting and Reflective
Dinner during a fast is my favourite meal — calm, nourishing, and simple.
Tonight, for example, I made a heart warming:
Fasolakia, which is a potato and green bean stew with a delicious tomato and fresh parsley sauce
Basic side salad
Olives
Rustic bread
Other main meals have been:
Falafels with pitta, houmous and salad
Vegetable and bean stews served with rustic bread
Mixed Bean Chilli, baked potatoes and salad
Tomato based pasta and salad
Breaded aubergine with tomato sauce and salad (if hungry I have this with rice)
Before bed, I like to pray and give thanks for the day, for the strength to fast with peace and joy.
Closing Thoughts
Fasting has changed how I see food. Every bite becomes intentional. I eat slower. I’m more grateful. I think less about satisfying cravings and more about nourishing the soul.
Traditional Orthodox fasting isn’t about deprivation — it’s about renewal. The meals are simpler, yes, but somehow they taste better when seasoned with prayer and purpose.
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