Fasting seasons are a special time for Orthodox Christians: a chance to focus on prayer, simplify life, and grow spiritually. But if you’re like me, managing meals during fasting can sometimes feel overwhelming, especially when trying to maintain a healthy weight. In this post, I’ll share my experience with high calories vegan foods during fasting, break down their calorie impact, and offer tips to help you enjoy them in moderation while staying mindful of your calorie intake.
🌟 A Surprising Step on the Scale
One morning during the fast, I stepped on the scale expecting good news. After all, I wasn’t eating meat, cheese, or any other animal products. I had cut out alcohol completely and was sticking to a plant-based diet. Surely, I’d lost a little weight, right?
Imagine my shock when I saw that the number had gone up—not by a little, but by several pounds!
I stood there in disbelief. How could I gain weight on a vegan diet? I wasn’t indulging in any of my usual calorie traps. Granted, I’m in my 40s, and my metabolism isn’t what it used to be, but this still didn’t add up. Determined to get to the bottom of it, I started digging into what I had been eating, and let me tell you—I got quite the wake-up call.
While I thought I had been eating healthier, I realized I had unknowingly replaced one set of high-calorie foods with another. Many of the vegan foods I leaned on—like nut butters, coconut milk, and vegan junk foods—were calorie-packed. And processed snacks, though convenient, were loaded with added sugar, saturated fat, and extra calories.
So, I decided to write this post to share what I learned, in the hope that it might save you from the same surprise I had!
🥥 Oils
Oils like coconut oil are popular in a plant-based diet for their versatility, but they can quickly derail your fasting goals (remember that olive oil is not allowed).
Calories and Impact:
- 1 tablespoon of coconut oil = 120 calories.
- Many recipes use 2–3 tablespoons, adding 240–360 calories to a single dish. Cooking two meals a day with oil can use up 25% of a 2,000-calorie daily allowance just from oil. That's a lot of calories!
Why They’re Tricky:
Oils are pure fat, making them incredibly calorie-dense. They’re easy to overuse when roasting or sautéing, and because they don’t add bulk, you won’t feel fuller after eating them.
Recommendations:
Use oils sparingly. A spray bottle is a great way to control portions. Alternatively, cook with water, vegetable broth, or a splash of soy milk for creaminess.
🥜 Nuts
Nuts like almonds, cashews, and walnuts are nutrient-dense and packed with healthy fats, but they’re easy to overeat.
Calories and Impact:
- 1 ounce (about a handful) of nuts = 160–200 calories.
- Two or three handfuls throughout the day can total 600 calories, or 30% of your daily intake.
Why They’re Tricky:
Nuts are convenient, shelf-stable, and affordable, making them a go-to snack during fasting. They’re also rich in plant-based protein and essential amino acids, making them seem like a great addition to any meal.
Recommendations:
Stick to 1-ounce servings per day. Snack on roasted chickpeas or air-popped popcorn for a lower-calorie alternative.
🥜 Nut Butters
Nut butters like peanut butter and almond butter are creamy, satisfying, and versatile but incredibly high in calories.
Calories and Impact:
- 2 tablespoons of peanut butter = 190 calories.
- Add it to toast or pair it with fruit twice a day, and you’re consuming nearly 600 calories, or 30% of your daily allowance, just from nut butter.
Why They’re Tricky:
Nut butters are an easy way to add flavor and texture to fasting meals, but they’re calorie-dense and easy to overuse.
Recommendations:
Limit yourself to 1 tablespoon per serving. Swap nut butters for hummus or mashed beans as savory spreads, or pair a small amount with fresh fruit for balance.
🌰 Seeds
Seeds like pumpkin seeds and sunflower seeds are nutrient-dense and a great source of healthy fats, but they’re also calorie-dense.
Calories and Impact:
- 1 ounce of sunflower seeds = 160 calories.
- A few handfuls as a snack or topping can total 400 calories, or 20% of your daily allowance.
Why They’re Tricky:
Seeds are often sprinkled on salads or bowls, making it hard to track how much you’ve consumed. They’re also affordable and widely available.
Recommendations:
Measure your portions carefully and stick to 1–2 tablespoons per serving. For crunch, try roasted veggies or air-popped popcorn instead.
🥥 Coconut Products
Coconut milk, cream, and oil are staples in many vegan recipes, but they’re calorie-packed.
Calories and Impact:
- 1 cup of coconut cream = 445 calories.
- Many recipes use 1–2 cups, starting your dish with nearly 900 calories, or 45% of your daily allowance.
Why They’re Tricky:
Coconut products add richness to meals, making them popular in soups, curries, and desserts. But it’s easy to overuse them, especially when creating creamy dishes.
Recommendations:
Opt for light coconut milk or substitute with unsweetened soy milk or pureed sweet potatoes for a creamy texture with fewer calories.
🥑 Avocados
Avocados are packed with healthy fats, but even small servings can add up.
Calories and Impact:
- 1 medium avocado = 240 calories.
- Add half an avocado to toast, and you’re consuming 360 calories, or nearly 20% of your daily allowance.
Why They’re Tricky:
Avocados are versatile and easy to add to many fasting recipes, from spreads to avocado toast, but they’re calorie-dense.
Recommendations:
Stick to ¼–½ avocado per serving. Pair with lower-calorie veggies like cucumber or replace with hummus for similar creaminess.
🥄 Tahini
Tahini, made from sesame seeds, is delicious and a common ingredient in dips like hummus, but it’s calorie-heavy.
Calories and Impact:
- 2 tablespoons of tahini = 180 calories.
- Hummus or dressing recipes often call for ¼ cup of tahini, adding 360 calories to a dish.
Why They’re Tricky:
Tahini adds a nutty flavor and creamy texture, making it a staple in vegan meals. It’s also accessible and affordable, making it tempting to use in large amounts.
Recommendations:
Dilute tahini with water, lemon juice, and garlic to stretch the portion. Use smaller amounts or substitute with pureed roasted vegetables for lighter dips.
🍇 Dried Fruits
Dried fruits like raisins, apricots, and dates are rich in natural sugars and calories.
Calories and Impact:
- ¼ cup of raisins = 120 calories.
- Snacking on 1 cup throughout the day adds 480 calories, or nearly 25% of your daily intake.
Why They’re Tricky:
Without water content, dried fruits are less filling than fresh fruits, making it easy to overeat.
Recommendations:
Stick to ¼ cup per serving. Pair dried fruits with fresh fruit or raw veggies for a more satisfying snack.
🌰 Granola
Granola is a go-to for breakfast or snacks, but it’s often loaded with added sugar and oils.
Calories and Impact:
- ½ cup of granola = 200–300 calories.
- Add plant-based yogurt or milk, and your meal can total 400–500 calories, or 25% of your daily allowance.
Why They’re Tricky:
Granola is marketed as healthy, but it’s calorie-dense and easy to over-serve because of its crunchy, light texture.
Recommendations:
Use granola as a topping instead of the main ingredient. Pair it with fresh fruit or whole grains like oats for volume with fewer calories.
🌱 Legumes
Legumes like lentils, chickpeas, and black beans are a cornerstone of many plant-based diets, offering a great source of protein and fiber. But they can also be calorie-dense when consumed in large portions.
Calories and Impact:
- 1 cup of cooked lentils = 230 calories.
- Add 2 cups to a hearty soup or stew, and that’s 460 calories, or nearly 25% of your daily calorie intake.
Why They’re Tricky:
Legumes are accessible, affordable, and versatile, making them a staple during fasting. It’s easy to serve large portions since they’re often the main protein source in a vegan meal.
Recommendations:
Stick to ½–1 cup per serving and pair legumes with low-calorie vegetables like spinach, zucchini, or bell peppers. For variety, try cauliflower rice or spiralized zucchini as a lighter base for legume-based meals.
🍲 Tofu and Tempeh
Tofu and tempeh are popular plant-based protein options, packed with essential amino acids that support muscle mass during fasting. However, they can also be calorie-dense when served in large amounts or cooked with oils.
Calories and Impact:
- 1 cup of firm tofu = 190 calories.
- A stir-fry with 2 cups of tofu can total 380 calories, even before adding sauce or sides.
Why They’re Tricky:
These are go-to ingredients in a vegan diet because they’re easy to cook, widely available, and affordable. It’s tempting to use them in large quantities since they mimic the texture of animal protein.
Recommendations:
Stick to ½ cup per serving and cook tofu or tempeh without frying. Bake, grill, or steam instead. Pair with a light soy or vinegar-based dressing to keep calories in check.
🍚 Quinoa
Quinoa is often marketed as a superfood and is a fantastic option for plant-based diets due to its high protein and nutrient-dense foods profile. But it’s still a high-calorie food when served in excess.
Calories and Impact:
- 1 cup of cooked quinoa = 220 calories.
- Use 2 cups in a grain bowl, and your base alone is 440 calories, nearly a quarter of your daily allowance.
Why They’re Tricky:
Quinoa is often used as a base for vegan bowls and salads, and it’s easy to over-serve because of its small size and fluffy texture.
Recommendations:
Stick to ½ cup per serving and mix quinoa with lower-calorie grains like bulgur or cauliflower rice. Bulk up your bowl with roasted vegetables or leafy greens for a more filling, lower-calorie meal.
🍞 Grains
Grains like brown rice, white rice, and oats are staples in a vegan diet, but they can quickly add up in calories, especially in large portions.
Calories and Impact:
- 1 cup of cooked brown rice = 215 calories.
- A serving of 2 cups paired with beans or tofu can reach 430 calories, or 20% of your daily intake.
Why They’re Tricky:
Grains are affordable, filling, and versatile, so they’re a common ingredient in fasting meals. They’re often used as the main component of dishes like stir-fries, bowls, and stews.
Recommendations:
Limit portions to ½–1 cup per meal. Mix grains with non-starchy vegetables to reduce calories and increase bulk. Swapping rice for cauliflower rice or using less-caloric grains like bulgur can also help.
🍯 Sweeteners
Sweeteners like maple syrup, agave, and coconut sugar are plant-based and fasting-friendly, but they’re essentially empty calories that add up quickly.
Calories and Impact:
- 1 tablespoon of maple syrup = 52 calories.
- Drizzle 3 tablespoons on pancakes or oatmeal, and you’ve added 156 calories, or nearly 10% of your daily allowance, just from syrup.
Why They’re Tricky:
They’re an easy and affordable way to add sweetness to fasting-friendly recipes, from breakfasts to baked goods. It’s tempting to use more than needed.
Recommendations:
Use natural sweeteners sparingly—1 teaspoon per serving is usually enough. Sweeten recipes with mashed bananas, fresh fruit, or a touch of cinnamon instead.
🥛 Plant-Based Dairy
Plant-based alternatives like soy milk, coconut milk, and almond-based yogurts are popular in a plant-based diet for their creamy texture and versatility.
Calories and Impact:
- 1 cup of unsweetened soy milk = 80 calories.
- Sweetened or flavored versions can reach 150 calories per cup, adding up when used in multiple meals or drinks.
Why They’re Tricky:
These options are a convenient replacement for animal products and widely used in vegan smoothies, lattes, and desserts. Sweetened varieties are easy to overuse.
Recommendations:
Choose unsweetened versions and limit servings to 1 cup per meal. Pair with water-based recipes or incorporate high-volume, low-calorie ingredients like frozen fruit for smoothies.
🍝 Pasta (Refined and Whole Grain)
Pasta, whether refined or whole grain, is a staple in many vegan and fasting recipes. While whole grain pasta offers more fiber and nutrients, both can be calorie-dense.
Calories and Impact:
- 1 cup of cooked whole-grain pasta = 200 calories.
- A standard pasta dish with 2 cups of pasta can total 400 calories, even before adding sauce or toppings.
Why They’re Tricky:
Pasta is affordable, accessible, and quick to prepare, making it a popular choice during fasting. Portion sizes often exceed the recommended serving.
Recommendations:
Stick to 1 cup of pasta per serving and load up on roasted vegetables or a light tomato sauce to keep the dish filling but lower in calories. Spiralized zucchini or spaghetti squash can also be a great option for pasta lovers.
🥔 Potatoes and Starchy Vegetables
Potatoes, sweet potatoes, and starchy vegetables like yams are nutritious but calorie-heavy when eaten in large amounts.
Calories and Impact:
- 1 medium sweet potato = 100 calories.
- Roasted sweet potato wedges often exceed 2 servings, totaling 200–300 calories just for the side dish.
Why They’re Tricky:
These foods are filling and affordable, making them a staple in many fasting meals. They’re often paired with high-calorie dips or toppings like tahini or coconut cream, adding even more calories.
Recommendations:
Stick to 1 serving per meal (about ½–1 cup). Roast potatoes with a light mist of oil or spices for flavor, and pair them with non-starchy vegetables for balance.
🌟 Final Takeaway
Fasting is a time to simplify, reflect, and grow closer to God, but being mindful of high-calorie vegan foods is essential to maintaining your overall health and spiritual focus. As I discovered, even plant-based staples like nuts, coconut products, and grains can easily tip your calorie counts over the edge when consumed without portion control.
By making small adjustments—like swapping nut butters for hummus, using light coconut milk, or limiting portions of starchy grains—you can enjoy satisfying meals that honor the fast while supporting your nutritional needs and helping you maintain a healthy weight.
Remember, fasting isn’t about perfection. It’s about progress and being intentional with your choices. Focus on plant-based foods that are both nourishing and balanced, and keep an eye on portions to avoid extra calories that don’t contribute to your nutritional goals.
What are your go-to strategies for navigating high-calorie vegan recipes during the fast? Let me know in the comments! Together, we can support each other in making fasting both a spiritually enriching and physically healthy experience. Share this post with a friend who might find it helpful, and let’s continue this journey of mindful fasting!
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