Great Lent, Holy Week, and Pascha: Orthodox Fasting Guide

Spiritual Detox and Detachment

We give up certain comforts—like cutting back on dairy products or avoiding olive oil on a strict fast day—to simplify our routine and refocus on prayer. This act of letting go isn’t meant to punish us. It’s designed to free our minds so that we can truly examine ourselves and draw closer to God.

Following Christ’s Example

We reflect on the Lord’s 40-day fast in the desert, where He faced the devil’s temptations. And we do the same with our own struggles in the context of the current world, but we’re never alone. We share this journey with fellow parishioners, attend services like the Presanctified Liturgy on a Tuesday evening, and consult our spiritual fathers for guidance and confession.

Relying on Church and Community

The fast is just one part of the picture. We also pray more, read from the Old Testament, and seek greater participation in the life of the Church—like experiencing the divine liturgy or planning a simple lenten meal. By supporting each other, whether in the city of New York or anywhere else, we reinforce our bonds as members of the Body of Christ.

What is forbidden on Lent?

The most common restrictions are:

• Meat (beef, pork, chicken, etc.)
• Dairy products (milk, cheese, butter, yogurt, etc.)
• Eggs (though practices vary slightly in different jurisdictions)
• Olive oil

Most alcoholic drinks are also avoided or limited, especially on weekdays of Great Lent. The emphasis is on simplicity and a mindful approach to eating.

What exempts you from fasting?

Some situations call for a modified or relaxed fast. 

Possible exemptions might include:

• Health Conditions: Chronic illnesses, severe anemia, or medical needs
• Pregnancy and Nursing: Ensuring both mother and child remain healthy
• Elderly or Infirm: Those who need extra nutrition due to age or medical treatments
• Children: Young kids often follow a more gradual introduction to fasting
• Extreme Work Conditions: Certain jobs or a place of employment that require physical labor may allow dietary adjustments

If you believe you fall into any of these groups, speak with your priest or spiritual advisor. They can guide you on how best to approach lenten rules without harming your well-being.

Fasting in the Old Testament

Fasts are mentioned throughout the Old Testament. Moses fasted 40 days on Mount Sinai before receiving the Ten Commandments (Exodus 34:28). The Prophet Elijah journeyed for 40 days on just one meal (1 Kings 19:8). The people of Nineveh fasted and repented (Jonah 3:5). Each time, fasting served as a living symbol of man turning toward God in repentance, humility, and faith.

Christ’s Example and the Early Church

The biggest influence on our 40-day fast is Christ’s own 40-day fast in the desert (Matthew 4:1–2). Jesus shows us that fasting isn’t about punishing ourselves. It’s about aligning our hearts with God’s will and preparing for important spiritual moments—like proclaiming the Gospel of Christ.

After Christ’s Resurrection, the early church began to formalize fasting periods. Over time, local councils and the universal life of the church shaped these practices into the great fast we see today. By the eleventh centuries, communities across the world had largely embraced a 40-day Lenten season, influenced by the wisdom of the church fathers and traditions from the monasteries of the orthodox church.

Triodion Weeks (3 weeks)

This is the warm-up phase. It includes several Sundays that gradually prepare us for the fast.

• Sunday of the Publican and Pharisee: The theme is humility. We compare the arrogance of the Pharisee with the contrite heart of the Publican. We start to think about our own need for repentance. The rules about fasting aren’t yet strict here.
  
• Sunday of the Prodigal Son: The theme is Repentance and God’s mercy. Reflect on God’s boundless love for us, no matter how far we’ve strayed.
  
• Meatfare Sunday: The theme is The Last Judgment. It’s the last Sunday to eat meat (for most). After this day, many Orthodox Christians drop meat from their diets in preparation for Lent.
  
• Cheesefare Sunday: The theme is forgiveness. We ask one another for forgiveness and say goodbye to dairy products. Next day is Clean Monday, marking the official start of Great Lent.

Great Lent (40 Days)

• Sixth Weeks of Lent: Culminates with Lazarus Saturday and Palm Sunday—the moment when Great Lent’s 40 days officially end.
  
• Clean Monday: Begins the 40-day great fast. Some traditions observe it as a total fast day.
  
• First Week of Lent: Known for intense spiritual focus. Many attend the Great Compline service or the Liturgy of the Presanctified Gifts on Tuesday evening or other weekdays.
  
• Sunday of St. Gregory Palamas (2nd Sunday): Focus on the power of prayer and the experience of God’s light.
  
• Sunday of the Veneration of the Cross (3rd Sunday): We pause to venerate the Cross as our strength in the middle of the Lenten journey.
  
• Sunday of St. John Climacus (4th Sunday): We reflect on spiritual growth, often guided by St. John’s “Ladder of Divine Ascent.”
  
• Sunday of St. Mary of Egypt (5th Sunday): A model of extreme repentance.

Holy Week (8 Days)

• Holy Saturday: The day Christ rests in the tomb. Evening services lead us into the dramatic midnight celebration of Christ’s Resurrection—Holy Pascha.

• Lazarus Saturday: Celebrates Christ raising Lazarus from the dead, showing His power over death.

• Palm Sunday: Jesus enters Jerusalem in triumph. We often partake in fish on this feast day, depending on local guidelines.

• Holy Monday, Tuesday, Wednesday: Commemorate key events in Jesus’ final days, with special services each evening.

• Holy Thursday: Marks the Last Supper and institution of the Eucharist. We often gather for the Divine Liturgy and reflect on Christ’s humility in washing the disciples’ feet.

• Holy Friday: A strict and solemn day remembering the Crucifixion. Many keep a whole day or near-complete fast.

Fasting

This seasons is about cutting back on passions and comforts that distract us, starting with "comfort foods." We avoid meat, dairy products, and other rich fare. We also limit alcoholic drinks and minimize or skip olive oil and other oils on weekdays. But we also walk away from other passions such as social media dependence, binge watching TV, etc.

How to Fast Effectively

• Spiritual Tip: Fasting without prayer is like dieting. Use the hunger pangs as a reminder to turn your heart to God.

• Plan Ahead: Stock up on grains, legumes, fruits, and vegetables. Prepare full meals in advance so you’re not tempted to grab fast food.

• Stay Balanced: Try to eat nutrient-dense foods like beans, lentils, and leafy greens. This helps you remain healthy and energetic.

• Keep It Simple: Focus on a simple lenten meal approach. Spend less time cooking fancy dishes and more time in prayer

Prayers

Prayer is the heart of our faith. During Great Lent, we focus more on personal prayer, adding the prayer of St. Ephraim and the Small Compline to our prayer routine. And we attend more of the services offered in our parishes.

How to Pray More Deeply:

• Spiritual Tip: Keep a journal of insights you gain during prayer or a passage that stood out to you at a service. This encourages consistent growth.

• Set a Routine: Dedicate a half hour each morning or evening for quiet prayer or reading from the Old Testament or the Gospel of Christ.

• Attend Services: Make time for Gospel readings and the Liturgy of the Presanctified Gifts on weekdays. It’s a special chance to receive Holy Communion during Lent.

• Reflect on Themes: Each Sunday of Lent comes with a theme (like St. Gregory Palamas or the Veneration of the Cross). Meditate on these and see how they apply to your spiritual life.

Almsgiving

It is about sharing your resources—time, money, or kindness—with those in need. This ties in closely with love of neighbor and the great commandments.

How to Practice Almsgiving:

• Spiritual Tip: Remember that giving is not about pride. It’s an extension of God’s love, so do it quietly and joyfully.

• Save and Share: Money you save from not buying meat and richer foods can be directed to a local charity or parish outreach.

• Volunteer: Find an organization or a community service project in your city. Lend a hand and meet real needs.

• Be Mindful: Look for daily opportunities to help. Simple acts of kindness—like cooking for a neighbor or offering a ride—matter a lot.