Fasting is a vital part of the spiritual life in the Eastern Orthodox Church. More than a dietary change, fasting renews our hearts, deepens our relationship with God, and cultivates compassion for others. In this post, you will find detailed spiritual and practical tips to help you prepare for and enter into extended fasting periods (like Great Lent and the Nativity Fast) with faith and hope.
1. Begin with prayer and intention
Before the fast begins, set aside time for personal prayer, asking God to grant you strength, humility, and perseverance. Consider writing a short prayer or intention for the fast, such as: “Lord, help me to grow closer to You, to repent sincerely, and to love others more deeply during this season.”
Related: 5 Lessons We Can Learn From Fasting
If you have a spiritual father or confessor, share your intentions and seek their guidance. Remember: the purpose of fasting is not simply self-denial, but transformation of the heart. Ask for God’s help to stay mindful of this throughout the fast.
2. Study the Church’s guidelines
Familiarize yourself with the specific fasting rules for the season. For example, Great Lent calls for abstaining from meat, dairy, eggs, wine, and oil on most days, with certain exceptions. The Orthodox Church provides calendars and guides—many parishes hand out pamphlets or post schedules online. In our website’s main menu, we have a link to the Antiochian Archdiocese’s annual fasting calendar, which includes a helpful legend that explains what to fast from on each particular day.
If you are new to fasting or have health concerns, consult your priest about how to keep the fast in a way that’s both meaningful and realistic for you.
3. Prepare your kitchen and plan your meals
A successful fast is easier when your home is ready. In the week or two before the fasting period, use up or donate non-fasting foods. Stock your pantry with beans, lentils, rice, whole grains, nuts, seeds, fresh or frozen vegetables, and fruit. Look for plant-based oils (avocado is a good one!), nut butters, herbal teas, and non-dairy milks.
With the increased number of worship services during most fasts, planning meals can help you and your family better navigate the week. Set aside some time, on the weekend or a day off from work, to plan some meals for the coming days. Many books about fasting include Lenten recipes you can try. You can also check out vegan or Mediterranean cookbooks for other ideas.
Batch-cooking and freezing portions can help you stay nourished on busy days. Make a list of simple breakfasts, lunches, and dinners to rotate through the fast.
4. Make a Confession
Preparing your soul is just as important as preparing your kitchen. The Church encourages all the faithful to make a good confession before and/or during a major fast. Set up a time to meet with your priest. If you feel anxious, remember that confession is a sacrament of healing and renewal—a chance to lay aside burdens and receive God’s forgiveness.
If you’re unsure how to prepare, ask your priest or consult our guide for preparing for confession.
5. Adjust gradually
Rather than making a sudden shift, begin to limit rich foods, portion sizes, and snacking a week or two before the fast. Not only does this help your body adjust, but it also helps mentally and spiritually. Indeed, during the Triodion (the three weeks preceding Lent), the Church prescribes a special “preparation fast” to help us transition into the greater Lenten fast. This gradual shift is important, as it can help better sustain your long-term efforts.
Consider also beginning to cut back on distractions like social media, excessive entertainment, or other habits that may draw you away from prayer.
If your family is fasting together, discuss the changes ahead of time and plan some simple meals everyone will enjoy.
6. Set a spiritual routine
Fasting is most fruitful when paired with increased prayer, reading of Scripture, and participation in church services. Set regular times for morning and evening prayer, even if it is just 5-10 minutes. Consider choosing a spiritual book or Gospel to read during the fast—many people find the Psalms, the Gospels, or the writings of the Church Fathers especially helpful.
Attend as many Lenten services as you can—such as the Presanctified Liturgy, Akathist, or Great Canon of St. Andrew. Many parishes now offer live-streamed or recorded services if you cannot attend in person.
7. Practice almsgiving and forgiveness
True fasting always goes hand-in-hand with increased charity and forgiveness. Set aside money, food, or time to help those in need. Many Orthodox parishes run food drives or support local charities during fasting periods.
Begin the fast by seeking forgiveness from family, friends, and parishioners—many Orthodox traditions include a “Forgiveness Vespers” service for this purpose. If you are at odds with someone, try reaching out with a kind word or prayer.
8. Seek support and accountability
Fasting is not meant to be a solitary struggle. We fast in community! Reach out to a trusted friend, family member, or fellow parishioner for mutual encouragement. If you struggle or falter, don’t be discouraged—share your experience and pray for one another. Many online Orthodox communities, podcasts, and blogs can also offer support and ideas.
9. Be realistic and merciful with yourself
The Church’s fasting rules are a guide, not a legalistic standard. Illness, pregnancy, nursing, age, and work demands may require adjustments. Always speak with your priest or spiritual father if you’re unsure. It is better to approach the fast with humility, even if imperfectly, than to become proud or discouraged by strictness.
Remember: “The sabbath was made for man, not man for the sabbath” (Mark 2:27).
10. Enter the fast with hope
Do not approach the fast as a burden, but as a gift, as a time to rediscover the joy of repentance, simplicity, and communion with Christ. Trust that God will bless your efforts—however small—and will use this holy season to draw you closer to Himself.
Remember, you are joining the entire Church in this journey. Every step, every struggle, every prayer is meaningful in God’s eyes.
May your fasting period be filled with grace, renewal, and the peace that comes from seeking the Lord with your whole heart. If you have questions or feel overwhelmed, don’t hesitate to reach out to your priest or a trusted Orthodox Christian for support and guidance.
Keep Reading: How to Overcome Common Challenges You Might Encounter when Fasting