Fasting is a special time, not only spiritually but also for the body. It is an opportunity to cleanse the body of toxins, give the digestive system a break and discover new, healthy and surprisingly delicious flavours.
But what is good to eat during fasting? How can we choose foods so that we do not miss animal-based dishes and can maintain our energy? In this article, you will find a complete guide to foods recommended during fasting, along with simple, tasty recipe ideas that will transform your daily meals.
For more information about Orthodox fasting, you can also read Delicious fasting recipes – tasty and healthy without meat, which provides complementary details on this topic.
1. The foundation of a fasting diet: vegetables and leafy greens
Vegetables are the stars of any fast. Rich in vitamins, minerals, fibre and antioxidants, they:
- nourish the body,
- support the immune system,
- help with detoxification.
Recommended examples:
- broccoli, cauliflower, kale, white or red cabbage,
- courgettes, peppers, aubergines,
- carrots, beetroot, celery,
- leafy greens: spinach, lettuce, wild garlic, orach, sorrel.
Practical tip: eat them raw in salads, steamed or baked to retain as many vitamins as possible.
2. Whole grains: a source of energy and fullness
During fasting, whole grains provide:
- complex carbohydrates that release energy gradually,
- fibre that supports digestion,
- B vitamins.
What to include in a fasting menu:
- brown rice,
- buckwheat,
- millet,
- quinoa,
- oats,
- wholemeal bread (without animal-based ingredients).
Tip: combine grains with vegetables or seeds for complete, nourishing meals.
3. Legumes: filling plant proteins
Without meat, eggs or cheese, protein becomes a challenge during fasting. Legumes are the best solution:
- they provide quality protein,
- they contain fibre and iron,
- they help maintain a feeling of fullness.
Include in your menu:
- white, red or black beans,
- lentils (red, green, black),
- chickpeas,
- peas.
Quick recipe: chickpea hummus with olive oil, lemon, garlic and smoked paprika—ready in 5 minutes and delicious!
4. Seeds and nuts: small but packed with nutrients
They are rich in:
- essential fatty acids,
- protein,
- minerals (magnesium, zinc, iron).
Recommended:
- pumpkin, sunflower, flax and chia seeds,
- walnuts, almonds, hazelnuts, cashews.
Tip: add them to salads, smoothies or plant-based yoghurt.
5. Fruit: a natural dessert and source of vitamins
Beyond their flavour, fruit:
- hydrates the body,
- provides antioxidants that support immunity,
- satisfies sweet cravings.
Ideas:
- apples, pears, citrus fruit,
- bananas (a quick source of energy),
- berries (powerful antioxidants),
- dried plums, apricots or dates (watch the quantity).
6. Cold-pressed vegetable oils
The body needs healthy fats for:
- absorbing fat-soluble vitamins,
- the health of the skin and nervous system.
The best choices:
- extra-virgin olive oil,
- flaxseed oil,
- sesame oil,
- walnut oil.
Tip: use them cold to preserve their beneficial properties.
7. Simple and delicious fasting recipes
Creamy lentil soup
- red lentils, carrot, onion, garlic, spices and olive oil.
- Boil, blend and serve with fresh herbs.
Chickpea and vegetable salad
- cooked chickpeas, tomatoes, cucumber, parsley, olive oil and lemon.
Fasting wrap
- wholemeal flatbread, hummus, leafy greens, grated carrot and avocado slices.
Chia pudding
- chia seeds soaked overnight in plant-based milk, served with fresh fruit.
8. Detoxification and revitalisation during fasting
Fasting is also a time for detoxification:
- you give up processed foods,
- you cut down on sugar and fried foods,
- you hydrate more with water and herbal teas (mint, linden, St John’s wort).
In this way, your body eliminates toxins and your energy level increases.
9. Balance is key
Fasting does not mean restriction alone. It means:
- variety on the plate,
- moderate portions,
- consciously choosing foods that nourish both body and soul.
Eating foods recommended during fasting does not mean depriving yourself; it means discovering a world of new flavours, colours and combinations. Vegetables, whole grains, legumes, seeds and fruit can all help you have a healthy fast full of vitality and joy.
With a little creativity, fasting can become the best opportunity to eat more healthily and mindfully.
