2022 Great Lent Meal Plan

Our new and improved Meal Plan for 2022 Great Lent. Recipe ideas to take us from Clean Monday to Pascha!

We are once again so thrilled to be able to offer you our FREE downloadable meal plan for Great Lent 2022. We have worked hard to make this meal plan even better than previous ones. The larger format makes the daily recipe ideas easier to follow. We have included many new recipes, including some wonderful ideas for lenten friendly breakfasts (many of which can be prepared the night before). Finally, we have included links to some of the major holidays during this lenten period.

Download our FREE 2022 Great Lent Meal Plan and additional lenten recipes:

About fasting during Great Lent

Moreover, when you fast, do not be like the hypocrites, with a sad countenance. For they disfigure their faces that they may appear to men to be fasting. Assuredly I say to you, they have their reward. But you, when you fast, anoint your head and wash your face, so that you do not appear to men to be fasting, but to your Father who is in the secret place; and your Father who sees in secret will reward you openly (Mathew 6.16–18).

The choice on how to live during Great Lent is a personal one. There are certainly “rules” which are dictated by our faith, but situations, contexts, beliefs and capabilities vary and so anyone who is interested discussing their own personal reality is encouraged to speak to their parish priest or spiritual father.


How to use our 2022 Great Lent Meal Plan

There are three main ways to connect to our faith during Great Lent. Fasting is one way. Prayer and almsgiving are the other two. To help with fasting we have once again provided you with a free, downloadable meal plan to take you all the way from Kathara Deftera (Clean Monday) to Pascha (Orthodox Easter). We hope that you find it helpful.

Our 2022 Great Lent Meal Plan is offered as a guide, and perhaps a source of inspiration. Use it as a loose reference, or follow it religiously (sorry, we couldn’t resist 🙂 ) We have tried to make it sensible in that we reserve more complex meals for the weekends and rely on leftovers a bit (especially when in comes to snacks and desserts). Further, as you will see when you read the first Help Hints page of our 2022 Great Lent Meal Plan, many of our recipes do use olive oil, and they are included even on Strict Fast days. You can easily substitute the olive oil for another type of oil, and in other instances you can forego the oil all together (and use water instead, for example when sauteeing vegetables for a soup).


Follow these tips to get the most out of the Great Lent Meal Plan:

  • Although you can print the meal plan to have it as a reference, it is best used on the computer. That way you can link directly to the recipe posts.
  • Any recipe in the calendar which is underlined and in blue font can be clicked, and then the recipe will open in a new tab on your computer.
  • Any recipe which has an asterix (*) next to it is included in the additional downloadable document called 2022 Great Lent Recipes.
  • Any holiday which is notes, and which is underlined in blue font, can be clicked. You will be taken to a reference page which will explain the significance of that particular day.
  • In the 2022 Great Lent Recipes document you will find recipes not yet published on our website. Many, but not all of them, are included in the meal plan calendar. Others are presented as additional options, for you to use as you like. This year we have focused on some lenten breakfast ideas, to help you start the day on the right foot!
  • We recommend you look through the entire week when planning your menus. That way you can shop accordingly, and make any switches you would like to make. Also, some recipes you will likely prefer to make on the weekend to be used during the week (for example, baking koulourakia with orange).
  • We recommend you read the first page of the 2022 Great Lent Meal Plan for additional information and tips.
vegan chocolate and blueberry cake

If you are curious about substitutions you can make to non-lenten recipes, to make them appropriate for the fast, we have created a simple document with lenten-friendly substitutions. We’ve also included some basic pantry essentials to get you through the next several weeks!

Regardless of how you choose to use the 2022 Great Lent Meal Plan, and no matter how (or if) you choose to fast, there are a few words of wisdom that our mother used to remind us of, and we feel it is important to share these with you.

  • When you are fasting, you should not look at anyone’s plate but your own, meaning, do not judge what others do in regards to fasting and do not compare yourself to others. Fasting is personal.
  • What comes out of your mouth is more important than what goes into it. So, fasting is only meaningful if you use it as a way to remember that coming closer to God also means treating others with kindness, respect, compassion and love.

Prayer and almsgiving during Great Lent

As mentioned previously, fasting is only one way to prepare for Pascha. Prayer and almsgiving are equally, if not more, important. If you are new to prayer, there are wonderful prayer resources available, including on-line. You can find some resources on the Greek Orthodox Archdiocese of Canada website by clicking here or on the Greek Orthodox Archdiocese of America by clicking here. We encourage you to also reach out to your priest for further guidance and support.

With regards to almsgiving, in the past we have asked that you consider donating to a charity or cause important to us, particularly if you feel compelled to do so in exchange for this free meal plan resource. This year, we have left the decision of where to donate, should you choose to do so, entirely to you. Any gift you can offer, whether it is financial, or with your time or talents, is a blessing and we encourage you to find ways to better your community and our world. No amount is too small and no gesture is insignificant. Our world can use all the joy and love that can be shared, and we know that you have something of value to offer.

Wishing you all a blessed lenten period. Kali Sarakosti!

With love,

Helen & Billie

Download our FREE 2022 Great Lent Meal Plan and additional resources:

Thanks for sharing!


  1. Dorothy's New Vintage Kitchen says:

    So much thought put into this!

    1. miakouppa says:

      Thank you Dorothy. That means a lot. Our lenten meal plans have become a labour of love! Enjoy 🙂 xoxo Helen & Billie

  2. Anna of Stuffedveggies says:

    Wow! Thanks for such an amazing resource! This is WONDERFUL! Appreciate all your hard work on this : )

    1. miakouppa says:

      You are really welcome Anna. We feel blessed that we have the ability to share this with you. Hoping that it is helpful. Kali Sarakosti! xoxo Helen & Billie

  3. Charles MacDonald says:

    It’s so refreshing to see your approach to Great Lent. Instead of focussing on deprivation and affliction, you provide an array of delicious and satisfying foods that nonetheless comply with stringent rules. I reviewed the Meal Plan based on one criterion: Would I reasonably feel hard done by if each day’s menu were the fare for, e.g., Canada Day? I couldn’t say that I would.

    1. miakouppa says:

      Thank you Charles! That is really kind of you to say, and we appreciate it. We prepared this meal plan, and past ones, knowing that it can be difficult to maintain the fast without a bit of guidance and preparation. This is especially true if you are feeding children who may or may not be fasting alongside you. Fortunately, Greek cooking is full of naturally plant-based goodness so it is easy to find ways to nourish body and soul. xoxo Helen & Billie

  4. Thank you, thank you, thank you! This is going to be such a help.

    1. miakouppa says:

      Yay!!! We’re so happy that you appreciate this! Stay tuned, we actually will have an updated 2023 meal plan available next week – and today we will be posting a meal plan for the coming Cheesefare week 🙂 xoxo Helen & Billie

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