A Practical ROCOR Family Guide • August 14–27, 2026

Feeding a family during the Dormition Fast does not need to mean planning and cooking three completely different fasting meals every day.

We created this practical 14-day Dormition Fast meal plan for Orthodox families around a simple idea: easy breakfasts, intentional leftovers for lunch, one family dinner, and a manageable grocery list.

A ROCOR parish describes the Dormition Fast as the strictest fast outside Great Lent: no animal products or fish throughout the fast; wine and olive oil are permitted on Saturdays and Sundays; fish, wine, and olive oil are permitted on the Feast of the Transfiguration.

This family guide follows that traditional ROCOR fasting framework.

The goal is simple: familiar food that works for an entire household, with fewer groceries, repeated ingredients, realistic meals for children and adults, intentional leftovers, and less time spent cooking.

Individual fasting circumstances, particularly for children or those with special needs, should be discussed with one's priest or spiritual father.

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How to Use This Dormition Fast Meal Plan

This is not a collection of 42 complicated recipes.

The system is:

EASY BREAKFAST → LEFTOVERS FOR LUNCH → ONE FAMILY DINNER

Whenever possible, make extra dinner and use it for lunch the following day.

Children and adults can eat the same basic meal. Keep some ingredients plain or separate for children, and add stronger flavors, herbs, vegetables and seasonings to the adult portions.

Keep the Focus of the Fast

This guide is intended to make the practical side of feeding a family during the Dormition Fast simpler—not to make food the center of the Fast.

Feed the family. Use what you have. Cook extra. Keep meals simple.

And keep the focus of the Dormition Fast where it belongs: prayer, repentance, and preparation for the Feast of the Dormition of the Most Holy Theotokos.

MAKING THE FAST EASIER

Simple Strategies for Feeding a Family

Keep Shopping Simple

You do not need to purchase two weeks of fresh produce at once.

WEEK ONE

Buy your pantry staples and the fresh produce needed through Transfiguration.

WEEK TWO

Restock fruit, avocados, tomatoes and any other fresh vegetables you've used.

The pantry staples carry through both weeks.

Cook Once, Eat Twice

One of the easiest ways to simplify fasting meals for a family is to intentionally cook tomorrow's lunch while making tonight's dinner.

Spaghetti Tomorrow's lunch
Rice & Beans Tomorrow's bowls
Baked Potatoes Tomorrow's lunch
Soup Tomorrow's lunch
Pasta Tomorrow's lunch

Most lunches in this meal plan require no new cooking.

Easy Dormition Fast Breakfasts

Breakfast does not need 14 different recipes. Rotate a few familiar options:

  • Overnight oats
  • Oatmeal
  • Peanut butter & banana toast
  • Avocado toast

Prepare several servings of overnight oats at once to make mornings easier.

One Family Meal: Kids & Adults

There is no need to cook an entirely separate fasting dinner for children. Start with the same basic foods.

For children: keep ingredients simple and recognizable: pasta, rice, beans, potatoes, peas, corn and fruit.

For adults: add onions, garlic, herbs, additional vegetables and stronger seasonings at the table.

The goal is one family meal with flexibility.

Protein During an Orthodox Fast

Several inexpensive pantry staples can help make fasting meals more substantial.

Lentils Protein • Iron • Folate • Fiber
Beans Protein • Iron • Folate • Fiber
Peanut Butter Protein • Fats • Magnesium
Oats Fiber • Iron • Some Protein
Peas Protein • Fiber • Folate

Protein figures throughout this guide are approximate per typical adult serving and vary according to portion size and the products used.

2026 ROCOR Dormition Fast Family Meal Calendar with daily fasting rules and simple breakfast, lunch, and dinner ideas for August 14–27

Want the Complete 14-Day Guide?

Get all 14 days of meals with simple preparation instructions, kids' and adult options, protein and nutrition information, plus the complete Dormition Fast grocery list.

DOWNLOAD THE FREE GUIDE

Dormition Fast Recipes

Simple meals for the whole family, with easy adjustments for children and adults.

WEEK ONE AUGUST 14–20
FRIDAY

August 14

NO OIL
BREAKFAST

Apple-Cinnamon Overnight Oats

Rolled oats • apple • cinnamon • water

Combine the night before and refrigerate.

For KidsGrate or finely dice the apple.

For AdultsAdd raisins or nuts if desired.

Approx. 6g protein Fiber • Iron • Magnesium
LUNCH

Peanut Butter & Banana Toast + Fruit

Fasting bread • peanut butter • banana • fresh fruit

For KidsServe as toast, a sandwich or separately.

For AdultsAdd cinnamon or additional fruit.

Approx. 10–14g protein Varies by bread and peanut butter used
DINNER

Spaghetti with Lentil Tomato Sauce

Whole-grain spaghetti • lentils • tomatoes • onion • seasonings

Cook the lentils until tender. Combine with tomatoes and seasonings and serve over spaghetti. No oil is necessary.

For KidsSet aside pasta with plain tomato sauce before adding lentils if needed.

For AdultsAdd garlic, herbs and black pepper.

Approx. 18–22g protein Protein • Fiber • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
SATURDAY

August 15

WINE & OIL PERMITTED
BREAKFAST

Peanut Butter-Banana Overnight Oats

Rolled oats • banana • peanut butter • water

Mash the banana and combine with the oats, peanut butter and water. Refrigerate overnight.

For KidsMash the banana directly into the oats.

For AdultsAdd cinnamon, nuts or seeds.

Approx. 12–14g protein Protein • Fiber • Magnesium • Potassium
LUNCH

Leftover Spaghetti + Fruit

Reheat Friday night's spaghetti and serve with fruit.

NO NEW COOKING REQUIRED
DINNER

Family Taco Night

Black beans • rice • corn • tomato • avocado • lettuce • corn tortillas

Put everything on the table and let each family member assemble their own meal.

For KidsServe rice, beans, corn, avocado and tortilla separately.

For AdultsAdd onion, lettuce, tomato, lime and seasonings.

Approx. 13–17g protein Fiber • Iron • Folate
MAKE EXTRA — RICE & BEANS FOR TOMORROW
SUNDAY

August 16

WINE & OIL PERMITTED
BREAKFAST

Avocado Toast + Fruit

Bread • avocado • fresh fruit

For KidsServe plain avocado toast or avocado and toast separately.

For AdultsAdd tomato, lemon, herbs and seasonings.

Approx. 5–8g protein Fiber • Folate • Potassium
LUNCH

Leftover Taco Bowls

Use yesterday's rice, black beans, corn, avocado and tomato.

For KidsKeep everything separate.

For AdultsCombine into a bowl with lettuce, onion and lime.

Approx. 13–17g protein
DINNER

Loaded Baked Potatoes

Potatoes • black beans • corn • tomato • avocado

Bake the potatoes and put the toppings on the table so everyone can build their own.

For KidsServe a plain baked potato with the toppings they like.

For AdultsAdd beans, vegetables, herbs and seasonings.

Approx. 12–15g protein Fiber • Potassium • Iron • Folate
MAKE EXTRA — BAKE POTATOES FOR TOMORROW
MONDAY

August 17

NO OIL
BREAKFAST

Oatmeal with Banana & Peanut Butter

Oats • banana • peanut butter • water

Approx. 12–14g protein Protein • Fiber • Magnesium • Potassium
LUNCH

Leftover Loaded Potatoes + Fruit

Use Sunday's extra baked potatoes and toppings.

NO NEW COOKING REQUIRED
DINNER

Lentil, Potato & Carrot Soup

Lentils • potatoes • carrots • onion • water • seasonings

Place everything in one pot and simmer until the lentils and vegetables are tender.

For KidsKeep the seasoning mild and serve with bread.

For AdultsAdd garlic, herbs and black pepper.

Approx. 15–18g protein Protein • Iron • Folate • Fiber
MAKE EXTRA — TOMORROW'S LUNCH
TUESDAY

August 18

NO OIL
BREAKFAST

Berry-Banana Overnight Oats

Oats • berries • banana • water

For KidsMash the banana into the oats.

For AdultsAdd peanut butter for additional protein.

Approx. 6g protein 12–13g with peanut butter • Fiber • Vitamin C • Magnesium
LUNCH

Leftover Lentil Soup + Bread

Reheat Monday's soup and serve with bread.

Approx. 17–22g protein Depending on portions
DINNER

Pasta & Peas

Whole-grain pasta • peas • oil-free tomato sauce

For KidsPasta, peas and sauce can be served separately.

For AdultsAdd lentils, garlic or herbs.

Approx. 14–17g protein Protein • Fiber • Iron
MAKE EXTRA — TOMORROW'S LUNCH
WEDNESDAY

August 19

TRANSFIGURATION
FISH, WINE & OIL PERMITTED
BREAKFAST

Peanut Butter & Banana Toast + Fruit

Approx. 10–14g protein
LUNCH

Leftover Pasta + Fruit

Use Tuesday night's extra pasta.

NO NEW COOKING REQUIRED
FESTAL DINNER

Baked Fish, Potatoes & Green Beans

Salmon or another fish your family enjoys • potatoes • green beans • salad • lemon • olive oil

For KidsServe plain fish, potato and green beans separately.

For AdultsAdd lemon, olive oil and herbs, with salad alongside.

Approx. 25–35g protein Vitamin B12 • Selenium • Omega-3 fatty acids, depending on the fish

Make only the amount of fish needed for the feast-day meal.

THURSDAY

August 20

NO OIL
BREAKFAST

Apple-Cinnamon Overnight Oats

Approx. 6g protein
LUNCH

Peanut Butter & Banana Toast + Fruit

Approx. 10–14g protein
DINNER

Rice & Black Bean Bowls

Rice • black beans • corn • tomato

For KidsServe rice, beans and corn separately.

For AdultsAdd onion, tomato and seasonings.

Approx. 13–16g protein Fiber • Iron • Folate • Magnesium
MAKE EXTRA — TOMORROW'S LUNCH
WEEK TWO AUGUST 21–27
FRIDAY

August 21

NO OIL
BREAKFAST

Oatmeal + Banana + Peanut Butter

Approx. 12–14g protein
LUNCH

Leftover Rice & Beans + Fruit

Approx. 13–16g protein
DINNER

Spaghetti with Lentil Tomato Sauce

Repeat the simple Day 1 dinner.

Approx. 18–22g protein Protein • Fiber • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
SATURDAY

August 22

WINE & OIL PERMITTED
BREAKFAST

Avocado & Tomato Toast + Fruit

For KidsPlain avocado toast.

For AdultsAdd tomato, herbs and seasonings.

Approx. 6–8g protein
LUNCH

Leftover Lentil Spaghetti

NO NEW COOKING REQUIRED
DINNER

Family Pasta Night

Whole-grain pasta • tomato sauce • white beans • peas or other vegetables your family already has

For KidsServe pasta and tomato sauce with beans and vegetables separately if preferred.

For AdultsMix in white beans and vegetables. Add olive oil, garlic and herbs if desired.

Approx. 18–22g protein Protein • Fiber • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
SUNDAY

August 23

WINE & OIL PERMITTED
BREAKFAST

Berry-Banana Overnight Oats

Add peanut butter if desired.

Approx. 6–13g proteinDepending on additions
LUNCH

Leftover Family Pasta + Fruit

NO NEW COOKING REQUIRED
DINNER

Baked Potato Bar

Potatoes • black beans • corn • tomato • avocado • simple salad

For KidsPlain potato with toppings served separately.

For AdultsLoad the potato and dress the salad with olive oil if desired.

Approx. 12–15g protein Fiber • Potassium • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
MONDAY

August 24

NO OIL
BREAKFAST

Apple-Cinnamon Oatmeal

Approx. 6g proteinFiber • Iron • Magnesium
LUNCH

Leftover Baked Potato + Beans + Fruit

Approx. 10–13g protein
DINNER

Bean, Potato & Vegetable Soup

White or black beans • potatoes • carrots • peas • onion • water • seasonings

Simmer everything together until tender.

For KidsKeep the seasoning mild and serve with bread.

For AdultsAdd garlic, herbs and black pepper.

Approx. 14–18g protein Protein • Fiber • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
TUESDAY

August 25

NO OIL
BREAKFAST

Peanut Butter & Banana Toast + Fruit

Approx. 10–14g protein
LUNCH

Leftover Bean & Potato Soup + Bread

Approx. 17–22g proteinDepending on portions
DINNER

Rice & Bean Night

Rice • black beans • corn • tomato

For KidsServe everything separately.

For AdultsMake a bowl with onion, tomato and seasonings.

Approx. 13–16g protein Fiber • Iron • Folate • Magnesium
MAKE EXTRA — TOMORROW'S LUNCH
WEDNESDAY

August 26

NO OIL
BREAKFAST

Overnight Oats

Use whichever combination you have available:

Apple + cinnamon • Banana + peanut butter • Berry + banana

LUNCH

Leftover Rice & Beans + Fruit

Approx. 13–16g protein
DINNER

Pasta, Peas & Lentils

Whole-grain pasta • peas • lentils • oil-free tomato sauce

For KidsSet aside plain pasta and peas if needed.

For AdultsCombine everything with herbs and seasonings.

Approx. 18–22g protein Protein • Fiber • Iron • Folate
MAKE EXTRA — TOMORROW'S LUNCH
THURSDAY

August 27

NO OIL
BREAKFAST

Oatmeal + Banana + Peanut Butter

Approx. 12–14g protein
LUNCH

Leftover Pasta + Fruit

NO NEW COOKING REQUIRED
DINNER

Loaded Baked Potatoes

Potatoes • black beans • corn • tomato

For KidsPlain potato with familiar toppings.

For AdultsAdd beans, vegetables, herbs and seasonings.

Approx. 12–15g protein Fiber • Iron • Folate • Potassium

A simple final fasting dinner before the Feast of the Dormition.

☦

ORTHODOX FAMILY KITCHEN

Dormition Fast Grocery List

A simple shopping list for the 14-day family meal plan, organized into produce, pantry staples, and other essentials.

DOWNLOAD THE GROCERY LIST

FAQs About the Dormition Fast

Can you eat oil during the Dormition Fast?

Under the traditional ROCOR fasting rule used for this guide, wine and olive oil are permitted on Saturdays and Sundays during the Dormition Fast. Certain feast days have their own fasting allowances.

Individual fasting circumstances should be discussed with one's priest or spiritual father.

Can you eat fish during the Dormition Fast?

Fish is not ordinarily eaten during the Dormition Fast. Fish, wine and olive oil are permitted for the Feast of the Transfiguration of the Lord on August 19.

What are easy breakfasts during the Dormition Fast?

Simple family options include overnight oats, oatmeal with fruit and peanut butter, peanut butter and banana toast, and avocado toast when appropriate to the day's fasting rule and ingredients used.

What are easy Orthodox fasting meals for children?

Familiar foods can make family fasting meals much easier: pasta, potatoes, rice, beans, peas, corn, oats, peanut butter and fruit.

Instead of preparing a separate meal, keep children's portions simple and add stronger flavors and additional vegetables to adult portions.

How can I simplify cooking during an Orthodox fast?

Cook extra at dinner and deliberately use the leftovers for lunch the following day. A large pot of soup, extra pasta, additional baked potatoes or extra rice and beans can eliminate much of the next day's cooking.

Want the Complete 14-Day Guide?

Get all 14 days of meals with simple preparation instructions, kids' and adult options, protein and nutrition information, plus the complete Dormition Fast grocery list.

DOWNLOAD THE FULL GUIDE

Resurrection Orthodox Cathedral is a parish of the Russian Orthodox Church Outside of Russia (ROCOR) in Deerfield Beach, Florida. We share resources on Orthodox Christian life, worship, fasting, feast days, traditions and family life as part of the life and ministry of our Cathedral community.

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