Nuts might be whole, sliced, diced, ground into flour, or pureed into a nut butter. They might be served raw, toasted, boiled, broiled, or grilled.

Seeds: Agushi seeds, amaranth seeds, apricot seeds, cantaloupe seeds, chia seeds, dried avocado seeds, ehuru seeds, flaxseeds/linseed, hemp seed, jackfruit seed, large white watermelon seeds, lotus seeds, lupine seeds, moringa seeds, ogbono seeds, okra seeds, onion seeds, papaya seeds, pomegranate seeds, psyllium seeds, pumpkin seeds, squash seeds, sunflower seeds, uda seeds.

Seeds might be whole, sliced, diced, ground, or pureed into a seed butter such as tahini. They might be served raw, toasted, boiled, broiled, or grilled.

Pulses: Azuki/adzuki bean, black gram/urad, broad bean, chickpea/garbanzo bean/bengal gram, cowpea/black-eyed pea, earth pea/groundnut, field bean, haricot bean, horse bean, hyacinth bean, jack bean, kidney bean, lentils, lima/butter bean, lupins, moth bean, mung bean/golden gram/green gram, navy bean, pigeon pea/Congo bean/cajan pea, pinto bean, protein pea, ricebean, scarlet runner bean, tepary bean, velvet bean, vetch, winged bean, yam bean.
 
Cereals:  Amaranth, arrowroot, barley, basmati rice, brown rice, buckwheat, bulgur, cockscomb, emmer wheat, fonio, kamut, kañiwa, lupin, maize, millet, montina, oatmeal, quinoa, rye, semolina, sorghum/jowar, spelt, teff, triticale, wheat, wheat berries, wheat flour, white cornflour, white rice, wild rice, yellow corn flour.

Cereals might be whole, hulled, or ground into flour.

Shellfish and Insects: Clam, crab, cuttlefish, lobster, locust, mussels, octopus, oyster, scallops, shrimp, snail, squid.
 
Fruits and Veggies: Beets, blood oranges, cherries, cranberries, pink/red grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red onions, red pears, red peppers, red potatoes, rhubarb, strawberries, tomatoes, and watermelon.
 
Apricots, butternut squash, cantaloupe, cape gooseberries, carrots, golden kiwifruit, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, persimmons, pineapples, pumpkin, rutabagas, sweet corn, sweet potatoes, tangerines, ugli fruit, yams, yellow apples, yellow beets, yellow figs, yellow pears, yellow peppers, yellow potatoes, yellow summer squash, yellow tomatoes, yellow watermelon, yellow winter squash.
 
Bananas, brown pears, cassava and tapioca, cauliflower, dates, fennel, garlic, ginger, guava, Jerusalem artichoke, jerusalem artichokes, jicama, kohlrabi, leeks, mushrooms, onions, parsnips, plantains, potatoes (white fleshed), quince, shallots, taro, turnips, white corn, white nectarines, white peaches.
 
Artichoke, arugula, asparagus, avocado, broccoflower, broccoli, broccoli rabe, brussels sprouts, celery, chayote, Chinese cabbage, cucumber, endive, grape leaves, green apple, green beans, green cabbage, green grapes, green olives, green onions, green peas, green pepper, honeydew, kiwi fruit, leafy greens, leeks, lettuce, lime, okra, snow peas, spinach, squash, sugar snap peas, tomatillo, watercress, zucchini/courgette.
 
Black currant, black olive, black salsify, blackberry, blueberry, concord grapes, eggplant/aubergine, elderberry, plum, potatoes (purple fleshed), purple asparagus, purple Belgian endive, purple cabbage, purple carrot, purple fig, purple grape, purple pepper.

Fruits and veggies might be fresh, dried, frozen, or canned. They might be prepared whole, chunked, sliced, diced, pureed, in concentrate, pickled, or juiced.

Baking Supplies and Fats: Baking powder, baking soda, tapioca, yeast.
 
Canola, corn, avocado, almond, peanut, annatto, chili, coconut, palm/dende, grapeseed, garlic, safflower, sesame, soy, sunflower, walnut, hazelnut, mustard, rice bran, and cottonseed oils.

In some traditions, all oils are restricted during a strict fast. In other traditions, only olive oil is restricted among the oils. Oil might come in a jar, tub, stick, or spray.

Sweeteners: Agave syrup, barley malt, beet sugar, brown sugar, cane sugar, confectioner’s sugar, dark chocolate, dehydrated cane juice, honey, maple syrup, molasses, palm sugar, rice syrup.
 
Herbs and Spices: Acacia seeds, aidan fruit, ajwain, alligator pepper, allspice, amchoor, anardana, anise seed, aniseed toadstool, annatto seed, aromatic ginger, arrowroot, asafoetida, ashanti pepper, bay/laurel leaves, black caraway/russian cumin, black cardamom, black cumin, black mustard, black peppercorns, black salt, vegetable bouillon, brown mustard, calabash nutmeg, caper, capsicums, caraway seed, cardamom, carob, cassia, cassia/cinnamon, celery seed, chervil, chilli/chili, chives, cilantro/coriander leaf, cinnamon, citrus peel, cloves, cocoa bean, coffee beans, coriander seed, cubeb pepper, cumin seed/cummin, dawadawa, dill seed, dill weed, elcampane, English/Roman camomile, Ethiopian cardamom, fennel seed, fenugreek seed, fingerroot, galangal, garlic, German/Hungarian camomile, ginger, grains of paradise, green cardamom, green peppercorns, horseradish, juniper, juniper berries, kaffir, kokam, laurel berries, lavender, lemon balm, licorice, lime leaves, long pepper, lovage seeds, mace, mahlab, marjoram leaves, mastic, monk’s pepper, mustard seeds, nigella seeds, njangsa, nutmeg, ogbono, onion powder, oregano leaves, paprika, parsley, pepper dulse, peppermint leaves, pink peppercorns, poppy seeds, red peppercorns, rose petals, rosemary leaves, rue berries, saffron, sage leaves, sassafras, savory leaves, sea salt, senegal pepper, sesame seeds, sichuan pepper, spearmint leaves, spikenard, star anise, sumac, sweet basil leaves, sweet cicely seeds, table salt, tamarind seed, tarragon leaves, tasmanian pepper berries, thyme leaves, tonka bean, turmeric, uzazi, vanilla, wasabi, white mustard, white peppercorns, wolfberry, zedoary root.

Herbs and spices might be whole, grated, chopped, diced, ground/powdered, dried, fresh, or put into a paste.

Bp. Richard Stephen says, ”We cannot–we will not–comply with this unjust law.” Please read his letter below and then act as he directs.

• During fasting seasons, avoiding prohibited foods poses no health risk as long as adequate amounts of other foods are taken. We address nutrition while fasting here.

 

• Calcium intake and adequate calories may be a concern for growing children and pregnant and nursing mothers. Calcium-fortified orange juice is an easy way to guarantee plentiful calcium intake while avoiding dairy products. Nuts and nut butters are a good source of calories for those who need to maintain weight on a Lenten diet.

 

• If you are new to fasting, you may find the onset of hunger pangs distressing. Hunger pangs are not harmful; they are simply part of the fast.

 

• The first few days of a long fasting period are often the most difficult. Do not be discouraged by headaches, fatigue, etc. at the beginning of a fasting season — they will disappear or reduce in intensity. If you are troubled by lethargy, try moderate exercise. A short walk can make a surprising difference in your energy.

 

• Read the ingredient lists on processed and packaged foods at the grocery store. Butter, milk solids, whey, meat broth and lard are common additives.

 

• If you are baffled by what to cook during the fast, consult any of the many vegetarian cookbooks now available in bookstores or your public library. Several good “Lenten cookbooks” are on the market.

 

• If you adopt the traditional fast, beware of pride, and pay no attention to anyone’s fast but your own. As one monastic put it, we must “keep our eyes on our own plates.”

 

• We are always advised to fast according to our strength, and you may find from experience that you need to modify the fasting rule to fit your own strength and situation. But do not assume beforehand that the rule is too difficult for you. The Lord is our strength, and can uphold us in marvelous and unforseen ways.

 

• Those who attempt to keep the Church’s traditional fast will find that, though the temptations to pride and legalism are real, the spiritual benefits are great. A return to more diligent fasting could play a large part in the spiritual renewal of our Church.

This aspect of the fasting rule is probably even more widely ignored, and more difficult for many, than those relating to food. In recognition of this, some sources advocate a more modest, minimal rule: couples should abstain from the marital embrace before receiving Holy Communion and throughout Holy Week.

Effects of Greek Orthodox Christian Church fasting on serum lipids and obesity
The impact of religious fasting on human health
Vegetarian Eating for Children and Adolescents

If you just want the nutshell version, here it is: our bodies need 21 amino acids to survive. We make 13 and have to eat food which includes the other 8 essential amino acids. Animal products like meat and eggs include all 8 essential amino acids. Quinoa, soy, hemp, spirulina, and buckwheat are said to also include all 8 (depending on source, see Complete Proteins for more). But how many people eat those vegetarian superfoods? It might appear that the only choice is a bacon, egg, and cheese sandwich or a soy, hemp, and spirulina green smoothie, but there are many tasty and healthy choices in between!
 
The key is that you don’t need all 8 essential amino acids in the same food, the same meal, or at the same time. If you combine different plant foods over the course of the day, it gives you all of the 8 essential amino acids you need and you stay healthy while maintaining the fast.
 
The most common way of getting the full spectrum of amino acids is to eat a legume and a grain or a legume and a nut/seed. We have some suggested recipes and meal plans in the links at the left to get your mind thinking of all the possibilities.
 
Some protein-rich ingredients you might find helpful during the fast:

• Superfoods (quinoa, amaranth, soy, hemp, spirulina, buckwheat)
• Legumes and Beans (peanuts, black beans/black turtle beans, garbanzo beans/chick peas, kidney beans, lentils, lima beans/butter beans, navy beans/white beans, peas, pinto beans/mottled beans, soybeans)
• Grains (rice, wheat, corn, oats, barley, buckwheat, rye, triticale)
• Nuts (macadamia nuts, brazil nuts, cashews, almonds, walnuts, pecans, pistachios, chestnuts, beechnuts, hazelnuts, pine nuts–pignoli or pinon, gingko nuts, hickory nuts, and coconuts)
• Seeds (sunflower, sesame, pumpkin, flax/linseed, chia)