Nutrition during fasting: how to eat fasting food and stay full and full of energy

Fasting does not have to mean monotonous and meagre food. With a little planning, fasting meals can be varied, filling and nourishing.

Where protein comes from

• Legumes: beans, lentils, chickpeas and peas.
• Nuts and seeds: walnuts, almonds, flax, chia, pumpkin.
• Whole grains and pseudocereals: oats, buckwheat, quinoa.
• Soy products, for example tofu, if you eat them.

How to make a meal filling

Combine complex carbohydrates, plant proteins and healthy fats (olive oil, avocado, nuts), with plenty of vegetables. Such a combination keeps you full longer than a meal made only of bread and pasta.

Menu ideas

• Breakfast: oatmeal with fruit and walnuts.
• Lunch: lentil soup or baked beans (prebranac) with a salad.
• Snack: hummus with vegetable sticks or a handful of nuts.
• Dinner: roasted vegetables with quinoa, or fasting stuffed cabbage rolls (sarma).

What to watch out for

Do not skip meals and do not rely only on pastries and pasta. Watch your intake of iron and protein, and consult a doctor about vitamin B12 supplements during a longer fast. Fasting rules differ, and for specific questions a priest will guide you.

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