Preparing for the Lenten Fast: A Mediterranean Diet Nutritionist’s Guide
- Amanda Harrison
- 1 day ago
- 4 min read
By Amanda Harrison, PGD RN HWC — Mediterranean Diet Specialist
Lent is quickly approaching, this year falling on 18th February until 2nd April 2026. Just before it begins is Shrove Tuesday, also known as pancake day which is an opportunity for us to use up eggs and dairy in preparation for the fast which excludes them.
The Lenten Fast is 40 days in length, commemorating the 40 days and 40 nights that Jesus fasted in the dessert. It serves as a time for reflection and repentance in preparation for Easter. Easter is the celebration of when Jesus rose from the dead. Fasting is a sacrifice that we make, and requires self discipline, but the celebration at the end includes much joy and delicious food like a lamb roast and chocolate eggs.
As a nutritionist specialising in the Mediterranean diet, I’m often asked whether traditional Christian Orthodox fasting can be done in a way that supports both spiritual discipline and physical wellbeing. The answer is a confident yes — with a little preparation and intention.
Orthodox fasting periods, which typically exclude meat, dairy, eggs, fish with a backbone and olive oil, naturally align with many principles of the Mediterranean diet. When approached thoughtfully, fasting can become a powerful reset for the body, supporting metabolic health, digestion, and overall vitality.
Understanding the Nutritional Foundation of the Lenten Fast
At its core, the fast emphasises plant based, minimally processed foods: vegetables, legumes, fruits, whole grains, nuts, seeds, and seafood on permitted days. This mirrors the traditional Mediterranean pattern, which is consistently associated with reduced inflammation, improved heart health, better blood sugar control, and longevity.
Rather than viewing fasting as a period of restriction, I encourage you to see it as a time to refocus on abundance — especially the abundance of plant foods that nourish the body at a cellular level.
Preparing Your Body Before the Fast Begins
Preparation is key. Transitioning abruptly from a diet high in animal products to a strict fast can leave people feeling fatigued or hungry. A gradual shift 1–2 weeks before the fast can make a significant difference.
1. Reduce animal products gradually
Begin by cutting back on meat, especially processed and red meats, replacing them with legumes, lentils, chickpeas, and beans. These are staples of both fasting and Mediterranean eating, and provide protein, fibre, iron, and B vitamins.
Note that during the fast seafood and invertebrates are permitted. So, you can enjoy many delights from the sea such as prawns, octopus, squid, mussels, scallops, winkles, snails, crabs, lobster, oysters, sea urchins and clams.
2. Increase plant protein sources
During fasting, protein needs remain important.
Focus on:
Lentils and peas
Chickpeas and broad beans
Nuts and seeds (especially walnuts, almonds and sesame)
Whole grains such as bulgur, barley, and brown rice
Note if you combine grains with legumes/ beans or peas , this ensures a complete amino acid profile ie. rice and peas, beans on toast, bean chilli and rice, lentil Bolognese and spaghetti etc.
3. Support gut health
A sudden increase in fibre can cause bloating if your digestive system isn’t used to it. Slowly increase vegetables and legumes, drink adequate water, and include fermented foods such as olives, sauerkraut, or fermented vegetables where culturally appropriate.
Note the use of peppermint tea or a bean enzyme supplement can aid the side effects of any excess gas produced by eating beans and plants.
Building Balanced Meals During the Fast
A common mistake during fasting is relying too heavily on refined carbohydrates like white bread or pasta. While these may be fasting compliant, they don’t provide sustained energy.
A balanced fasting plate should include:
Half the plate: vegetables (leafy greens, courgettes, aubergines, tomatoes, peppers)
One quarter: legumes, beans, peas or seafood (on permitted days)
One quarter: whole grains
Healthy fats: olive oil (on non-strict days), olives, nuts, seeds
This structure helps stabilise blood sugar, supports satiety, and prevents energy crashes.
Key Nutrients to Pay Attention To
While Orthodox fasting can be very healthy, a few nutrients deserve mindful attention:
Iron: Found in lentils, beans, spinach, and dried fruits. Pair with vitamin C-rich foods (lemon, oranges, peppers) to enhance absorption.
Calcium: Sesame seeds, tahini, almonds, leafy greens, and fortified plant foods are excellent sources.
Omega-3 fats: Walnuts, flaxseeds, dark leafy greens (and oily fish permitted days) support heart and brain health.
Vitamin B12: fortified foods such as nutritional yeast, soya milk, oat milk, yeast extract and some breakfast cereals can help with this
Note: if concerned about obtaining the above, vegan food supplement tablets are now widely available.
Health Benefits of Orthodox Fasting
From a nutritional perspective, fasting periods can offer several benefits:
Reduced intake of saturated fat
Increased fibre consumption
Improved lipid profiles and cardiovascular markers
Enhanced insulin sensitivity
A natural “reset” of eating habits and portion awareness
Many people also report improved digestion, mental clarity, and a renewed appreciation for simple, wholesome foods.
Honouring Both Body and Spirit
Orthodox fasting is not solely about food — it is a holistic practice involving mindfulness, prayer, and moderation. Nutrition should support this journey, not distract from it.
By preparing thoughtfully and embracing the Mediterranean principles embedded within the fast, you can nourish your body while honouring a centuries-old spiritual tradition. When done well, fasting becomes not a deprivation, but a return to simplicity, balance, and intention — values at the heart of both good nutrition and faith.
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