Lent is more than a season; it’s an invitation to step into the desert with Christ. Through fasting and abstinence, the Church invites us to strip away distractions, tame our desires, and rediscover our hunger for God. These practices, rooted in Scripture and tradition, are not mere rules to follow—they are spiritual tools, gifts from the Church, to help us conform our hearts to the selfless love of Christ. 

As we approach Lent 2025, let’s examine the sacred traditions of fasting and abstinence more closely. What do they mean? How can we embrace them not as burdens but as acts of love and devotion? Together, let us prepare to walk more intentionally with Christ in his Passion and Resurrection.

What Is Fasting During Lent?

Fasting during Lent is a spiritual practice where Catholics voluntarily reduce their food intake on specific days as an act of penance, self-discipline, and preparation for Easter. It is a way to imitate Christ’s 40 days of fasting in the desert and to detach from worldly comforts, focusing more intently on prayer and dependence on God.

What Are the Rules for Fasting and Abstinence During Lent?

Here's an overview of the guidelines as observed in the Catholic Church:

Who Has to Fast During Lent?

Catholics aged 18 to 59 are required to fast unless exempted for health reasons or other serious circumstances (Canons 1249-1253). 

However, those outside this age range or facing physical or mental health challenges, pregnant or nursing mothers, and others with legitimate reasons are exempt. While these individuals are not bound by the law of fasting, they are encouraged to embrace other forms of penance or spiritual discipline appropriate to their situation. 

Ultimately, fasting is not about legalism—it is about creating space for God by sacrificing earthly comforts. Regardless of your personal obligation, Lent invites all of us to unite in spirit and renew our commitment to prayer, penance, and charity.

What Days Do We Have to Fast in Lent?

Those required to fast must fast on Ash Wednesday and Good Friday. 

What Can I Eat When Fasting? 

Rules For Fasting During Lent: 

When observing a fast in the Catholic Church, the guidelines focus on simplicity and moderation, allowing enough sustenance to maintain strength while embracing the spirit of sacrifice. Here's what you can eat on fasting days:

One Full Meal 

You are permitted one full meal during the day. This meal can include a variety of foods but should be modest in size and not excessive.

Two Smaller Meals

You may eat two smaller meals or "collations" in addition to the full meal. The size of these smaller portions together should not equal the size of the full meal.

No Snacks Between Meals 

Eating between meals is not permitted on fasting days, so snacks should be avoided.

Liquids Are Allowed

Beverages like water, tea, coffee, and juices are allowed throughout the day. Some Catholics also permit broth, as it is a liquid, but this depends on individual practices.

Special Considerations 

While fasting, there are no restrictions on the types of food you can eat (e.g., meat, bread, vegetables, etc.)—except on days of abstinence like Ash Wednesday and Good Friday, when meat is not allowed.

Fasting is less about the specifics of the food and more about cultivating a spirit of humility, self-discipline, and union with Christ’s sacrifice. If health or other circumstances prevent you from following these guidelines, consider other forms of penance or prayerful sacrifice to participate in the Lenten journey.

Why Do Catholics Fast?

Fasting is a deeply rooted tradition in the Catholic Church, practiced as a form of spiritual discipline and devotion. It goes beyond simply reducing food intake; it is a powerful act of penance, self-denial, and renewal that draws Catholics closer to God.

Did you know fasting can change your life? Fr. Mike explains how here!

Fasting to Imitate Christ's Example

Jesus himself fasted for 40 days in the desert (Matthew 4:1–2) to prepare for his public ministry. By fasting, Catholics unite themselves with Christ’s sacrifice and demonstrate a willingness to follow his example of self-denial.

Fasting as an Act of Penance

Fasting is a way to express sorrow for sin and to participate in the call to conversion. It allows Catholics to humble themselves before God, seeking his mercy and grace, particularly during the penitential season of Lent.

Fasting to Cultivate Detachment from Worldly Goods

In fasting, Catholics intentionally set aside physical comforts, such as food, to focus on spiritual nourishment. It helps shift the focus away from material things, fostering a reliance on God’s providence.

Fasting to Strengthen Virtue and Discipline

Fasting trains the will, cultivating virtues like patience, self-control, and fortitude. By learning to say "no" to smaller desires, Catholics grow stronger in resisting temptation and sin in other areas of life.

Fasting to Deepen Prayer and Almsgiving

Fasting enhances the spiritual practices of prayer and charity. By simplifying meals or giving up certain luxuries, Catholics create space for more focused prayer and redirect their resources to serve those in need, fulfilling the call to love God and neighbor.

Can I Substitute Another Form of Penance if I Cannot Fast?

Yes, if you are unable to fast due to health reasons, age, or other serious circumstances, the Church allows you to substitute another form of penance or good work. Canon Law recognizes that not everyone can practice fasting, and the Church encourages finding alternative ways to observe the spirit of penance.

Here are some common substitutes:

1. Increased Prayer: Spend more time in prayer, such as praying the Rosary, attending an additional Mass, or spending time in Eucharistic Adoration.
2. Almsgiving or Acts of Charity: Give to the poor, donate to a charitable cause, or volunteer your time to help someone in need.
3. Spiritual or Corporal Works of Mercy: Focus on actions such as visiting the sick, comforting the sorrowful, or offering encouragement to someone struggling.
4. Abstaining from Other Comforts: You might give up something else you enjoy, such as social media, entertainment, or a favorite activity.

What Is Abstinence During Lent?

Abstinence during Lent is the practice of refraining from eating meat as a form of penance and spiritual discipline. This tradition helps Catholics grow in self-control, detach from material comforts, and unite their sacrifices with Christ's suffering.

Can You Eat Meat During Lent?

During Lent, the Catholic Church observes certain rules regarding the consumption of meat, especially on specific days. Here’s what you need to know:

Who Is Not Allowed to Eat Meat During Lent?

Abstinence from Meat on Fridays During Lent 

Catholics age 14 and older are required to abstain from eating meat on Ash Wednesday, Good Friday, and all Fridays during Lent. This includes meat from land animals such as beef, pork, lamb, chicken, and other poultry.

What Foods Are Permitted During Abstinence?

Is Fish Allowed During Lent?

Fish and other seafood are allowed and are often a staple for many Catholics on days of abstinence. Other non-meat products like eggs, dairy, vegetables, fruits, and grains are also fine to eat. 

Why Can't We Eat Meat During Lent?

Abstinence from meat is a form of penance, honoring Christ’s sacrifice on the Cross. Traditionally, meat was considered a luxury, and giving it up symbolizes a spiritual detachment from worldly indulgences.

Exceptions to Eating Meat During Lent

If you have a health condition, are pregnant, nursing, or cannot follow the abstinence rule for legitimate reasons, you are exempt. In such cases, other acts of charity, penance, or prayer can be undertaken instead.

Other Lenten Content: 

• How to Go to Confession
• The Ultimate Guide to Lent from Fr. Mike Schmitz
• What to Do for Lent
• When Does Lent Start 2025?