Keeping up with the fasts on Wednesday, Friday, and Sunday every week can feel overwhelming. That's why we've put together this 3-day fasting and prayer plan, based on our own experiences and advice from seasoned Orthodox Christians. In the sections below, we'll cover the basics before diving into practical advice, tips, and tricks to help you improve your fasting practice.
Introduction
As Orthodox Christians, fasting and prayers are foundational to our faith. Yet, integrating these disciplines into our weekly routine can sometimes feel daunting, especially with the hustle and bustle of our everyday life. So, we have put together 3 this 3 days fasting and prayer plan, designed to help you navigate and simplify your weekly fasting days—Wednesday, Friday, and Sunday—with practical advice that have worked for us and which we hope will help you.
📅 Understanding The Fasts
Let's start with a little piece of wisdom for this 3 days fasting and prayer plan: fasting in Orthodoxy is much more than changing your eating habits or skipping meals!
When we started fasting, we tried to follow the beginners step-by-step guides we found online: remove meat, dairy, olive oil, and alcohol on fasting days, etc. We found substitutes for things we liked, such as replacing hazelnut creamer with oatmeal creamer and trying vegan cheese options... It took us some time to understand that we were missing the point. Fasting is not about lowering your calorie intake, cutting back on meat and dairy, or watching your alcohol consumption. It is more like a 'spiritual detox,' focusing on your spiritual needs and clearing out the 'passions' that pull us away from our faith.
So, we dug deeper into the purpose of each fast and tried to figure out how to gain control over our physical desires and to draw closer to God:
1. Wednesday Fast
1. Wednesday Fast
Wednesdays are special days of fast because they commemorate the betrayal of Jesus by Judas. It's a day to reflect on our own lives, seek forgiveness, and gain strength through the name of Jesus.
Practically, this means looking at how our actions might betray our commitment to Christ. For instance, if we let anger, greed, or selfishness govern our actions, we are betraying the principles Christ taught us. To better explain how our actions can betray our commitment to Christ, father Michael at our church once told us the story of one of his parishioners who had a high paying job in a big corporation but eventually realized that that the products or services he was selling were harming to people.
This fast calls us to be honest with ourselves about our failings and to seek God's forgiveness and help in overcoming these passions. Reflecting on scripture reading during this time can be very helpful.
Fasting Rules
Fasting rules on Wednesdays are pretty standard: we abstain from meat, dairy, and fish. The idea is to keep our meals simple and humble. Soft drinks and alcohol are not allowed to maintain a clear mind and spirit. Focusing on smaller meals and avoiding indulgences helps keep our mind on the spiritual purpose of the fast.
Exceptions
- Pregnant or nursing women
- Children
- The elderly
- Those with health conditions that require regular meals
Prayer Points
- Guidance: Pray for guidance to live according to Christ's teachings.
- Repentance: Ask for forgiveness for actions that betray your commitment to Christ.
- Strength: Seek strength to overcome personal failings and temptations.
2. Friday Fast
2. Friday Fast
Fridays are dedicated to remembering the crucifixion of Jesus Christ. It's a day for deeper reflection and gratitude for His sacrifice. This fast helps us put our own struggles into perspective by reflecting on Jesus' suffering. When we face difficulties, we can remember the immense suffering Jesus endured for our sake.
Before we entered the Orthodox Church, my wife and I were very tired and emotionally drained. We had gone through many big changes over the year: moving abroad and back to the US, struggling to find a job, studying while having full time jobs, etc. All that while taking care of two young kids and going through a global pandemic... So, anything had become a burden: cooking, cleaning, walking the dog, doing homework with the kids, etc. As we grew in our faith though, we eventually realized that what we perceived as 'struggles' were in fact blessings and that our everyday 'suffering' was nothing in comparison with the real pain and struggles many people around the world endure everyday.
The Friday fast can provide us with the strength to endure our own hardships, knowing that they are small in comparison and that we are called to carry our own crosses with patience and faith. This can be a time of prayer to seek the Spirit of God to guide us through our struggles.
Fasting Rules
Similar to Wednesday, the rules for Friday include abstaining from meat, dairy, and fish. Alcohol is not allowed to help maintain spiritual focus and clarity. Focusing on smaller meals and avoiding indulgences helps keep our mind on the spiritual purpose of the fast. This echoes the practices of biblical fasting and the lessons from the old testament and new testament.
Exceptions
- Pregnant or nursing women
- Children
- The elderly
- Those with health conditions that require regular meals
Prayer Points
- Endurance: Pray for the endurance to carry our own crosses with faith and patience.
- Reflection: Reflect on the suffering of Jesus and how it puts our struggles into perspective.
- Gratitude: Express gratitude for Jesus' sacrifice and the blessings in our lives.
3. Communion Fast
3. Communion Fast
The Communion Fast is about preparing ourselves to receive the Holy Eucharist with a pure heart and mind. This absolute fast emphasizes the sacredness of the Eucharist and the importance of approaching it with a clear spirit. By abstaining from all food and drink, we prepare our bodies and minds to receive the body and blood of Christ. This fast teaches us self-discipline and reminds us of the profound significance of the Eucharist in our spiritual lives. It's a time to connect deeply with the presence of the Lord and reflect on the sacrifice of the Son of God.
Fasting Rules
The Sunday fast is an absolute fast. It involves abstaining from all food and drink, typically starting from midnight on the previous evening until after the Communion service. Alcohol is strictly avoided during this time. This dry fast requires intense focus on prayer and reflection, setting aside ample time for spiritual preparation, much like an extended fast.
Exceptions
- Pregnant or nursing women
- Children
- The elderly
- Those with health conditions that require regular meals
Prayer Points
- Connection: Seek a deeper connection with the presence of the Lord.
- Purity: Pray for a pure heart and mind in preparation for the Eucharist.
- Discipline: Ask for the self-discipline to maintain the fast and focus on its spiritual significance.
Fasting is a unique experience for everyone because we all have different passions that can pull us away from God.
As we began to understand the purpose of each fast, my wife and I realized that we had it all wrong from the start. Instead of focusing on the black-and-white rules we found online, we shifted our focus to the spiritual purpose of the rules: to battle our passions and eliminate the things that had a hold over us.
Each fast—Wednesday's betrayal, Friday's crucifixion, and the Sunday Communion—provides specific times to reflect on different aspects of our faith and life, helping us to identify and overcome our individual passions. Through these practices, we grow closer to the Lord Jesus and strive to live a life more aligned with His teachings.
🥗 Fasting Plans
Now that we covered what is the purpose of each fast, let's look into the fasting plans that are available to us. While the Sunday Communion Fast is an absolute fast (or modified under the guidance of a spiritual advisor for those with exceptional circumstances), parishioners have different options for the Wednesday and Friday fasts.
Here’s a breakdown of each type of fast available to on on this 3 days fasting and prayer plan, and how it fits into your spiritual journey:
1. Standard Parishioner Fast
1. Standard Parishioner Fast
The Standard Parishioner Fast is the most common and involves abstaining from meat, dairy, and fish on fasting days. This type of fast is designed to be manageable for most people and aligns with the practices of the entire church.
What It Looks Like:
- Meals: Simple, plant-based meals like vegetable soups, lentils, and grains.
- Snacks: Fresh fruits, nuts, and vegetable juices.
- Beverages: Water, herbal teas, and other non-dairy, non-alcoholic drinks.
Purpose:
- For Whom: This normal fast is best for regular parishioners who want to incorporate fasting into their weekly routine without overwhelming themselves.
- Focus: The aim is to create a sustainable routine that fosters spiritual growth and reflection on personal habits and passions, aligning with the word of God.
When we became Christian Orthodox, we had no previous experience with fasting. Initially, we started with a modified plan, guided by Father Michael, our head priest at St. Luke. Father Michael also helped us deepen on our connection with God through prayers and reflection. And after a few weeks, once more accustomed to the fasting routine, we were able to fully transition into the Standard Parishioner Fast. We have been on the standard parishioner fasting plan since then.
2. Modified Fast
2. Modified Fast
For those who may struggle with the standard fast, the Modified Fast allows for some dairy or fish, focusing more on reducing overall food intake and increasing prayer. This plan should be created under the supervision of a spiritual guide, so I advise you to consult with your spiritual advisor if you explore this option.
What It Looks Like:
- Meals: Similar to the standard fast, but includes allowances for dairy, fish, etc.
- Snacks: Fresh fruits, nuts, and vegetable juices, with some dairy products if needed.
- Beverages: Water, herbal teas, and other non-alcoholic drinks, possibly including some dairy options.
Purpose:
- For Whom: This fast is suitable for those new to fasting or with specific health needs.
- Focus: Emphasizes building a connection with God and gradually adjusting to a more restrictive fasting routine over time.
As we mentioned earlier, the only time we used the modified fasting plan was when we first started fasting. We followed a modified plan as advised by Father Michael. This approach made the transition easier and allowed us to focus on our spiritual growth rather than worrying about strict dietary rules. It gave us time to adjust and understand the deeper purpose of fasting, making us aware of the need for a sustainable approach to our spiritual journey.
3. Ascetic Fast
3. Ascetic Fast
The most rigorous type, the Ascetic Fast, involves abstaining from all animal products, oil, and alcohol. Typically undertaken by monks or those in monastic communities, this fast requires significant time and spiritual preparation.
What It Looks Like:
- Meals: Strictly plant-based with no oils, often consisting of raw vegetables, fruits, and grains.
- Snacks: Limited to raw nuts and fresh fruits.
- Beverages: Water and herbal teas only.
Purpose:
- For Whom: Best suited for monks, priests, and those seeking an intense spiritual discipline, often during extended fasts or significant days of prayer.
- Focus: Deep spiritual reflection, heightened prayer, and significant personal sacrifice to draw closer to God, embodying the spirit of living sacrifice.
I tried the Ascetic Fast for about a week but quickly realized it was not sustainable for me in the long run, especially during longer fasting seasons such as Great Lent. So, recognizing my limitations, I decided to get back to the Standard Parishioner Fast. This fast was a better fit for me and allowed me to maintain a balance between challenging myself and not setting myself up for failure.
Choosing the right type of fast really depends on what works best for you. Fasting is a personal journey, helping us tackle our own struggles and get closer to God. For me, sticking with the Standard Parishioner Fast made the most sense after trying different approaches. It's all about finding that balance and not setting yourself up for failure. Remember, fasting is about growing in your faith and reflecting on your life, not just about following rules. So, pick the fast that fits your life and helps you connect with Jesus. We've got this journey together, supporting each other along the way!
🍽️ Fasting Guide
If you have gone through this 3 days fasting and prayer plan from the start, you now know why we fast on Wednesday, Friday, and Sunday. And you have picked the fasting plan that best suits you. Time to put all that into practice. Here are some practical tips to help you handle your meals on fasting days and make your fasting experience more manageable:
Breakfast
Breakfast
I personally skip the breakfast entirely and focus my attention to morning prayers. This is my main prayer time of the day. But that is not for everyone. If you do have breakfast, starting your day with a nutritious meal can set the tone for a successful time of fasting. It’s important to choose foods that provide sustained energy and keep you feeling full.
Food Suggestions:
- Tea: A soothing start to the day.
- Oatmeal: With your choice of plant-based milk and fresh or dried fruits.
- Muesli: A mix of oats, nuts, seeds, and dried fruit soaked in plant-based milk.
- Smoothie: Blend leafy greens, fruits, and plant-based milk for a nutritious drink.
- Avocado Toast: Whole grain bread with mashed avocado and your favorite toppings.
- Nut Butter on Toast: Spread almond or peanut butter on whole grain bread.
- Fruit and Nut Mix: A simple mix of fresh or dried fruits and nuts.
Tips & Tricks:
- Pre-Prepare Oatmeal: Make overnight oats by soaking oats in almond milk with some fruits and nuts the night before.
- Mindful Mornings: Use the time you would spend on a coffee run for a short prayer or meditation session.
- Stay Hydrated: Drink a glass of water first thing in the morning to help wake up your digestive system.
Breakfast also offers opportunity to battle your passions. Although I usually skip breakfast, I used to start my day with coffee. I however eventually realized that coffee was one of my passions. So, I decided to cut it out entirely on Wednesdays, Fridays, and Sundays. Now, I have a large cup of oolong tea instead, which helps me get through the morning without starving myself. My mornings are now even more open for prayer or for workouts, and work.
Lunch
Lunch
It is often the trickiest meal to manage during fasting days, especially if you have a busy schedule and no time to cook. Finding easy-to-prepare or other fast-friendly options at the local grocery stores that you can take to work is key.
Food Suggestions:
- Quinoa Salad: Mix quinoa with chopped veggies, chickpeas, and a light olive oil dressing.
- Veggie Wrap: Whole grain tortilla filled with hummus, spinach, cucumber, and bell peppers.
- Soup: Lentil or tomato soup that you can heat up quickly.
- Stuffed Pita: Pita bread stuffed with falafel, lettuce, tomato, and tahini sauce.
- Leftover Dinner: Reheat a portion of last night’s dinner, like a veggie stir-fry or casserole.
Tips & Tricks:
- Batch Cooking: Prepare a large pot of soup or a big batch of quinoa salad on the weekend and portion it out for the week.
- Mason Jar Salads: Layer salads in mason jars for easy transport and freshness.
- Healthy Store-Bought Options: Look for ready-to-eat vegan meals that are minimally processed, like those from Trader Joe's.
- Keep It Simple: Stick to recipes with a few ingredients and minimal prep time to make lunchtime stress-free.
Lunch was the meal we struggled with the most. Both of us have a 45-minute lunch break, so we had to come up with easy-to-prepare, fast-friendly options to take to work. What worked for us was buying vegan and other fast-friendly options at local grocery stores. We started with healthy, minimally processed options at Trader Joe's, and over time, found more choices in other grocery stores around town.
Dinner
Dinner
This meal can be challenging since vegan and fast-friendly meals often require more preparation than our usual meals. However, with some planning, you can have delicious and easy dinners ready to go.
Food Suggestions:
- Vegetable Stir-Fry: Mix broccoli, bell peppers, carrots, and tofu with a splash of soy sauce.
- Stuffed Peppers: Bell peppers stuffed with quinoa, black beans, and corn.
- Casserole: A simple veggie casserole with layers of zucchini, tomatoes, and mushrooms.
- Baked Sweet Potatoes: Topped with black beans, corn, and a sprinkle of cilantro.
- Chickpea Curry: A warm and comforting dish with chickpeas, tomatoes, and spices.
- Spaghetti Squash: Baked and topped with marinara sauce and sautéed veggies.
- Veggie Burgers: Homemade bean or lentil patties served with a side salad.
- Grilled Portobello Mushrooms: Marinated and grilled, served with a quinoa or rice pilaf.
- Lentil Stew: A hearty stew with lentils, carrots, potatoes, and greens.
- Rice and Beans: A classic dish with brown rice, black beans, and a side of salsa.
Tips & Tricks:
- Meal Prep Sundays: Spend a few hours on Sunday preparing meals for the week. Use storage containers to keep everything fresh.
- Portion Control: Measure out single servings to avoid overeating.
- Quick Heats: Microwave or stove-top reheat instructions on containers can save time.
- Use Slow Cookers: Prepare meals in a slow cooker to save time and effort during the week.
- Keep It Simple: Focus on recipes that are easy to prepare and don’t require a lot of ingredients.
What has worked for us is cooking on weekends for the week to come. Our meal selection can usually be kept in the fridge for up to five days, allowing us to quickly heat up meals when we are tired or short on time. This prep work makes our evenings much easier and helps us stay committed to our fasting routine.
Snacks
Snacks
I try to stay away from snacks as portion control is also one of our focus on fasting day. That being said, at times, having nutritious snacks on hand can help you maintain your fasting discipline throughout the day. Snacks can keep your energy levels up and prevent overeating at mealtimes.
Food Suggestions:
- Fresh Fruit: Apples, oranges, and bananas.
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds.
- Vegetable Juices: Carrot or beet juice.
- Hummus with Veggies: Carrot sticks, cucumber slices, and bell pepper strips.
- Trail Mix: A mix of nuts, seeds, and dried fruit.
Tips & Tricks:
- Snack Packs: Prepare small bags of nuts or cut veggies ahead of time.
- Stay Hydrated: Keep a water bottle with you to help reduce hunger and maintain hydration.
- Keep It Natural: Choose whole, unprocessed snacks to stay full and energized.
- Portion Control: Pre-portion snacks to avoid overeating.
Having nutritious snacks on hand can help you maintain your fasting discipline throughout the day.
Remember, the purpose of fasting is to focus on your spiritual growth and to break free from the habits that hold you back. By planning your meals and snacks ahead of time, you can ensure that your fasting days are both nutritious and spiritually fulfilling. And if you are not sure what you can have on a specific day, check out the Greek Orthodox Archdiocese of America's fasting page.
🙏 Fasting Prayers for your 3 Days Fasting and Prayer Plan
The last aspect of fasting is prayers. Seeking God's guidance through prayers is essential in order for us to deepen our spiritual journey and find the strength to resist our passions. It took us a while to put together a meaningful prayer routine. We were fortunate enough to find a great prayer book at the start of our journey. But as it is designed for monastic practice, many of the prayers in the book did not apply to us. So, it took us a while to sort though the whole book and select the prayers that resonated with us the most, and to put together a practical and sustainable prayer routine for our 3 days fasting and prayer plan.
Here is what we recommend:
Morning Prayers
Morning Prayers
Start your day with prayers of thanksgiving and supplication, asking God for strength and clarity. This sets a positive tone for the day and helps you focus on your spiritual purpose.
Prayers at the Table
Prayers at the Table
Before each meal, say a prayer to thank God for His provision and to sanctify your food. This practice reminds us of the heavenly father's constant care and provision.
Evening Prayers
Evening Prayers
End your day with prayers of reflection, thanking God for His guidance and seeking His continued presence. Reflect on your fasting journey and how it has helped you grow closer to God.
Prayers for Communion
Prayers Before Communion
Prepare for Communion with prayers of repentance and humility, asking God to cleanse your heart. This helps you approach the Eucharist with a pure heart and mind.
Thanksgiving Prayers
After receiving Communion, offer prayers of gratitude for the gift of Christ’s sacrifice and the spiritual nourishment you’ve received. This is a moment to thank God for His grace and mercy.
Putting together a practical and sustainable prayer routine on fasting days can vary from person to person. While many Orthodox prayer routines share a common structure, your personal routine should reflect your unique circumstances and needs. Consider your surroundings—do you have a quiet prayer corner or room? Can someone help with the kids while you pray? Do you have time to pray throughout the day, and how long can you dedicate to each prayer session? Your prayers should address your individual needs, whether it’s showing thankfulness to God, seeking repentance, or fighting temptation.
A good prayer book is essential for this 3 days fasting and prayer plan; I marked all the meaningful prayers in mine using magnetic bookmarks and paper clips, and I refer to each section when needed. By customizing your prayer routine to fit your life, you can ensure a deeper, more fulfilling spiritual journey on fasting days.
Prayer Books We Recommend
Book: Orthodox Christian Prayers [Prayer Book]
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Book: The Little Red Prayer Book
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💬 Final Takeaway
Incorporating a 3 days fasting and prayer plan into your weekly routine can truly transform your spiritual journey. It's not just about changing your eating habits; it's about reflecting, praying, and growing in faith. Whether you're doing a partial fast, focusing on solid food, or embracing water-only fasts, each time of fasting offers unique benefits. From shorter fasts to extended periods, choose what aligns with your own strength and health needs.
Each fast—Wednesday's reflection on the betrayal of Jesus, Friday's contemplation of His crucifixion, or Sunday's Communion fast—connects you with the history of the church and deepens your faith. Plan your meals from the grocery store or home-cooked, ensuring they meet fasting requirements while nourishing your body. Embrace these practices as a way to restore your spirit, overcome habitual sin, and face difficult situations with renewed faith.
By committing to this routine, you can experience profound spiritual growth and a closer connection with God.
Frequently Asked Questions
Orthodox Christians fast on specific days throughout the year, including Wednesdays and Fridays, in remembrance of significant events in Jesus' life. Additionally, there are longer fasting periods such as Great Lent, the Nativity Fast (also known as the Advent Fast), and the Dormition Fast. These times of fasting provide a structured way to focus on God’s word and spiritual growth, helping believers align their lives with the teachings of Jesus.
Orthodox Christians fast for 40 days during Great Lent, leading up to Easter, commemorating the 40 days Jesus spent fasting in the desert. Another 40-day fasting period is the Nativity Fast, which prepares believers for the celebration of Jesus' birth. These extended fasts are times of deep reflection, repentance, and spiritual preparation, fostering a closer connection with God and a renewed commitment to Christian faith.
Historically, olive oil was considered a luxury item in the ancient world. Abstaining from olive oil during fasting periods was a way to simplify meals and avoid indulgence. Today, this practice continues to help believers focus on their spiritual needs and resist the temptations of luxury. Fasting from olive oil is a way to promote spiritual purity and self-discipline, aligning with the historical traditions of the Church.
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