Holy Orthodox Church: The Great Lent Ultimate Fasting Guide

Fasting is viewed as a spiritual discipline designed to cleanse both body and soul, making it easier to focus on prayer and meditation on the Scriptures. By limiting our physical nourishment, we become more attuned to our spiritual needs and those of others around us, fostering a sense of empathy and charity. This self-denial helps to cultivate humility and self-control, qualities essential for spiritual growth.

Moreover, the act of fasting is inseparable from the practices of prayer and repentance, which are central to the Lenten journey. Prayer during this time is intensified and becomes more deliberate, involving not just individual prayer but participating in the many services offered throughout Lent, such as the Divine Liturgy of the Presanctified Gifts. These liturgical services deepen the connection with God, enrich the spiritual experience, and provide the strength to continue the fast.

Repentance is another key aspect of Great Lent, as Orthodox Christians are called to reflect on their lives and turn away from sins and worldly distractions. This time of repentance is about returning to God, just like the Prodigal Son returned to his father, with a renewed commitment to living a life that reflects the Gospel of Christ. It is a voluntary surrender, a conscious choice to forsake past sins and renew one’s faith in God’s mercy.

Moses fasted for 40 days on Mount Sinai as he received the Law (Exodus 34:28), a profound period of communion with God that prepared him to lead his people.

Elijah's 40-day fast, sustained by God's provision, led him to the mountain of God, Horeb, where he experienced the divine presence in a still, small voice (1 Kings 19:8).

Most centrally, Jesus fasted for 40 days in the desert, where He was tempted by Satan but remained steadfast in His faith (Matthew 4:1-2). This time of trial and intimate reliance on the Father is the cornerstone of our Lenten journey.

Occurring the second Sunday before Lent begins, Meatfare Sunday is the last day Orthodox Christians consume meat before embarking on the Lenten fast. This day focuses on the Last Judgment and serves as a spiritual reminder to live according to God’s commandments, emphasizing mercy and compassion as central virtues.

Also known as Forgiveness Sunday, this is the final day dairy products are consumed before Lent. It takes place one week after Meatfare Sunday and the day before Clean Monday. The service of Vespers on this evening includes a ceremony of mutual forgiveness, symbolizing the Christian life cleansed of sins and grievances at the outset of Lent.

Week 1: Clean Monday and Sunday of Orthodoxy

• Clean Monday: This day marks the start of the Great Fast and is a time for spiritual renewal and purification. Orthodox Christians begin the Lenten season with a clean slate, engaging in prayer and fasting. Families often gather to share simple Lenten meals, which typically include foods such as olives and flatbreads made without dairy products.
• Sunday of Orthodoxy (First Sunday of Lent): This day celebrates the restoration of icons to the church in the 9th century, emphasizing their importance and veneration within the Orthodox faith. It serves as a reminder of the victory of the veneration of icons against the Iconoclasts and affirms the teachings of the Church Fathers on the proper use of icons.

Week 3: Sunday of the Cross

• Sunday of the Cross (Third Sunday of Lent): This observance serves as a mid-Lenten reminder of Christ’s impending sacrifice and His ultimate resurrection. Orthodox Christians venerate a special cross that is brought out into the church, helping the faithful to focus on the passion of Christ and His love for mankind.

Week 6: Lazarus Saturday and Palm Sunday

• Lazarus Saturday: Occurring eight days before Easter Sunday, this day commemorates the miracle of Jesus raising Lazarus from the dead, seen as a prefiguration of Christ’s own Resurrection. Orthodox Christians often participate in Divine Liturgy and receive Holy Communion on this day.
• Palm Sunday: Celebrated the day before Holy Week, this feast marks Jesus’ triumphant entry into Jerusalem. The day involves processions and the blessing of palm fronds or branches, serving as a joyful entrance into the solemnity of Holy Week.

Last Week of Lent: Holy Week (Begins end of Week 6)

Holy Monday to Holy Saturday: Holy Week follows Palm Sunday, starting with intense reflections and structured around specific services, including the Presanctified Liturgy on Wednesday and the Liturgy of the Holy and Redeeming Passion of Christ on Holy Thursday:

• Holy Thursday: Commemorates the Last Supper and includes the observance of the washing of the disciples' feet and the institution of the Holy Eucharist.
• Good Friday: Reflects on the crucifixion and death of Christ, with believers attending the service of the Lamentations.
• Holy Saturday: A strict fast day as the Church prepares for the Resurrection, marked by the Midnight Office leading into the Paschal Vigil.

Easter Sunday: Holy Pascha

• Holy Pascha: The culmination of the entire year's liturgical observances, celebrating the Resurrection of Jesus Christ. The celebration begins with the Midnight Office, followed by the Paschal Divine Liturgy and a festive meal, breaking the Lenten fast.

The week following Pascha is known as Bright Week. During this time, the liturgical services are filled with paschal joy, and the doors of the iconostasis remain open symbolizing the empty tomb and Christ's defeat of death. This week is a continuation of the Paschal celebration.

The first Sunday after Pascha is dedicated to the Apostle Thomas's encounter with the risen Christ, emphasizing faith and the physical reality of the Resurrection.

All types of vegetables are encouraged, which can be prepared in various ways—steamed, roasted, or raw. They are foundational to the Lenten diet, offering both nutritional value and culinary variety.

A wide variety of fruits can be consumed. Whether fresh, dried, or cooked, fruits are an excellent choice to enrich your diet with natural sugars and fiber.

These staples provide substantial nourishment and versatility in meals. Lentils, beans, peas, rice, and whole grains are all great sources of protein and energy during the fasting period.

Ideal for snacking or adding a crunchy texture to salads and other dishes, nuts and seeds are good sources of essential fats and nutrients.

Whole grain breads that do not contain dairy products are permissible and can be a good source of fiber and comfort during the fast.

Unlike other types of seafood, shellfish are allowed and can be included in meals. They offer a unique opportunity to diversify the Lenten menu with dishes like shrimp salads, mussel soups, and grilled scallops.

All forms of meat and poultry are strictly prohibited throughout the fast.

This includes milk, cheese, butter, and other milk-based products.

These are also to be avoided, as they are considered a product of animals.

There are specific rules about the consumption of olive oil and wine. Typically, they are not consumed on weekdays, but may be allowed on weekends and certain feast days to honor the joy of these occasions.

The use of spirits and other forms of hard liquor is strictly prohibited throughout the Lenten period to foster a clear and sober mind.

Wine is treated with more leniency but is generally not consumed on weekdays. It may be allowed on weekends and major feast days such as the Annunciation and Palm Sunday, reflecting the celebratory and solemn aspects of these occasions.

Those who are ill, elderly, or young children are not expected to keep a strict fast. It’s important to maintain health and well-being, and adjustments can be made accordingly.

Pregnant and nursing mothers are advised to modify their fast according to their nutritional needs.

Those who have physically demanding jobs or who are traveling might adjust their fast to maintain their health and safety.

Balanced Diet

Throughout the fasting period, focus on a diet rich in fiber and protein to sustain energy levels. Include a variety of beans, lentils, whole grains, and a wide assortment of fresh or cooked vegetables. Incorporate protein alternatives like tofu and tempeh to diversify your nutrient intake, and make sure to include iron-rich greens like spinach, complemented by vitamin C-rich foods such as bell peppers to aid absorption.

Snacks

To manage hunger and maintain energy throughout the day, keep healthy options like dried fruits, nuts, roasted chickpeas, and carrot sticks with avocado dip handy. These snacks are not only nutritious but also align with the fasting rules, providing a satisfying way to stave off cravings.

Quick Lunches

For convenience without sacrificing nutrition, prepare simple and quick meals such as hummus wraps with cucumbers and tomatoes, grain bowls featuring barley and roasted veggies, or a comforting lentil soup. These meals are ideal for sustaining your fasting efforts without requiring extensive preparation time.

Prayers

Spiritual reflection is a cornerstone of the Lenten journey. Start each day with morning prayers to set a focused, reflective tone. Integrate midday readings from the Psalms to meditate on spiritual themes and conclude your day with an evening prayer, reviewing your progress and recommitting to your Lenten intentions. As Holy Week approaches, include the "Prayer of St. Ephrem," focusing on themes of humility and repentance, to deepen your spiritual engagement.