Lent, But Make It Balanced: How to Eat Smart While You Abstain

If you’re observing the 40-day fast this Lent, it’s important to do it in a way that nourishes your body while supporting your spiritual journey.

Lent isn’t just about giving up certain foods; it’s an opportunity to follow a healthy Lent diet that nourishes your body while supporting your spiritual journey. The goal of this article is to help you prevent nutrient deficiencies, and avoid falling into diet culture traps that equate restriction with virtue.

Make your Lent both healthy and enjoyable with this lent fasting guide.

1. Stay Hydrated

Water is the foundation of any fast. Dehydration can make fatigue, headaches, and low concentration worse. Sip water consistently between meals, and add natural flavors like lemon, cucumber, or mint if plain water feels boring. Herbal teas are also a great option.

2. Balance Your Protein Intake

Many people give up meat, fish, dairy, or eggs during Lent. This makes it easy to fall short on protein, which is essential for energy, muscle maintenance, and satiety.

Protein alternatives include:

• Plant-based: lentils, chickpeas, kidney beans, tofu, tempeh

• Dairy or eggs (if permitted)

• Fish or seafood (for partial fasts)

Get creative: think chickpea “tuna” salad, lentil tacos, or tofu stir-fries with colorful veggies meals don’t have to be boring just because they’re meatless.

3. Prevent Nutrient Gaps

Long-term abstention from certain foods can create gaps in vitamins and minerals, such as iron, calcium, vitamin B12, and omega-3s.

Balance your meals by:

• Rotating different legumes, nuts, seeds, and fortified plant milks

• Including leafy greens and cruciferous vegetables

• Pairing vitamin C-rich foods with plant proteins to enhance iron absorption

  
  

4. Use Fiber and Smart Carbs for Satiety

Fibre keeps you feeling full longer and helps regulate blood sugar. Include:

• Whole grains (brown rice, wheat bread, oats, whole-wheat pasta)

• Vegetables and fruits

• Beans and lentils

Instead of cutting calories drastically, focus on volume and nutrient density to avoid the “diet culture” mentality that equates fasting with deprivation.

5. Make Meals Exciting, Not Monotonous

Lent is the perfect excuse to experiment in the kitchen:

• Spice up roasted vegetables with smoked paprika, or curry powder or fresh herbs & spices

• Use herbs, citrus, and homemade sauces to elevate plant-based proteins

• Try international dishes: Mediterranean grain bowls, Asian-inspired stir-fries, or bean stews. Creativity ensures your meals are satisfying and sustainable for all 40 days.

  
  

6. Healthy Swaps for Sugar and Snacks

If you’ve given up chocolate or desserts, don’t let your body feel deprived. Reach for naturally sweet options like fruits, dried berries, or homemade protein balls or bars. These provide energy and nutrients without overloading on refined sugar.

7. Know Your Limits

Your body comes first. If you’re pregnant, elderly, on medication, or have a chronic condition, consult your doctor or dietitian before fasting. Lent is meant to be spiritually enriching, not physically harmful.

Lent is more than abstaining from certain foods. It’s about nourishing your body, staying energized, and embracing creativity in meals. By focusing on nutrient balance, hydration, and variety, you can fast for 40 days without compromising health while keeping the experience spiritually fulfilling.

Nandani Samuel 

Registered Dietitian

President HNATT

BSc RD, Dip ICDN, Dip ADV, DE