The five weeks of fasting until Christmas may raise concerns for those who associate giving up meat with protein deficiencies, but experts show that many plant foods can successfully cover the body’s protein needs.
Plant foods can be rich in protein. Photo: Freepik.com
From Friday, November 14, 2025, the Christmas Lent began, a period of dietary restrictions ordered by the Orthodox Church until December 24, for the spiritual preparation of believers before the celebration of the Nativity of Jesus Christ.
Romanians who want to keep the fast avoid the consumption of animal products, replacing them with vegetables, fruits, cereals, legumes and other products considered fasting, which make up a simple diet.
Although it lasts for five weeks, the Christmas Lent is considered a lighter one from a dietary point of view, because on Saturdays and Sundays, except for the first and last week of the fast, but also on some feast days (November 21 and 25, December 2, 4, 9 and 18), the faithful can eat fish.
Fasting problem, protein deficiency
For many Romanians, fasting can raise problems related to protein intake, because during this period animal foods such as meat, fish, dairy and eggs, which are usually considered complete sources of protein, are avoided.
Proteins are an important part of nutrition, being the main components of muscles, skin, internal organs, eyes, hair and nails. The immune system needs them to produce the antibodies needed to fight infections. Protein is made up of long chains of smaller units called amino acids, needed for growth, tissue repair, immunity and hormone synthesis. Nine of the 20 amino acids are essential, but the body cannot produce them and must be obtained from the diet.
The World Health Organization reports that adults need about 0.8–0.83 grams of protein per kilogram of body weight per day, very active people and athletes may need 1–1.6 g/kg body weight/day, and the elderly 1–1.2 g/kg body weight to maintain muscle mass. Thus, for a 70-kilogram adult, the recommended daily intake is approximately 58 grams of protein, according to the World Health Organization (WHO).
WHO specialists also show that insufficient protein consumption weakens immunity, reduces muscle mass and slows healing, increasing the risk of diseases and infections. Protein deficiency can also cause fatigue, edema and some health problems.
Plant foods can successfully supplement protein requirements
However, proteins are also found in vegetable food, and specialists show that a varied vegetable diet can fully cover the daily protein requirement. In addition, some studies show that there is no reason to worry about low consumption of animal protein.
“Although the lower protein intake and protein quality of a vegetarian diet is often considered a cause for concern, there is growing evidence that eating protein from plant rather than animal sources may actually be one of the reasons vegetarians generally have a lower risk of overweight, obesity, and chronic disease. Compared to animal protein foods, most plant protein sources are lower in saturated fat, free of cholesterol and heme iron, they are higher in fiber and are good sources of antioxidants and phytochemicals, all of which can help reduce the risk of disease”shows a study published by the Medical Journal of Australia.
A vegetarian diet can easily cover the protein needs of the human body as long as energy needs are met and a variety of foods are consumed, the research authors say.
“It is not necessary to consciously combine different plant proteins at each meal, as long as a variety of foods are consumed from day to day, because the human body maintains a ‘reservoir’ of amino acids that can be used to supplement dietary protein”add the authors of the study published in Australia.
Whole grains, legumes, seeds, vegetables, oilseeds and some derived products can cover protein deficiencies, some providing additional dietary fiber.
Plant foods rich in protein
Specialists offer some dietary recommendations for those who want to ensure a diet rich in plant proteins.
Some foods like soy are considered complete sources of protein because they contain all the amino acids the body needs. A 100 gram serving of soybeans contains about 36 grams of protein, 20 grams of fat and 30 grams of carbohydrates, but the amounts can vary depending on how they are prepared. In addition to protein, soybeans are rich in vitamin C and are a good source of fiber, calcium, iron, magnesium, phosphorus, potassium and thiamin.
Lentils are among the most nutritious foods. According to the health publication “Healthline,” lentils contain 17.9 grams of protein per cup (cooked). “Lentils, which look like very small grains, are actually a plant from the legume family. It is one of the most affordable and rich sources of protein for vegetarians. In addition, dry lentils boil in just 15 minutes,” notes the online platform.
Green peas contain 8.58 grams of protein per cup (cooked). It is also notable for its high content of antioxidants and micronutrients, such as vitamin K, vitamin C and manganese. It is versatile, delicious in many dishes and can contribute to weight loss, experts say.
Dried beans contain 7–8 grams of protein per 100 grams of cooked beans, which makes them an ideal food during fasting, when the body is deprived of animal protein. Beans are also rich in vitamins A, B, C and E, as well as minerals such as iron, potassium, calcium, phosphorus and zinc.
A baked potato with red skin provides 7.86 grams of protein, and boiled potatoes have a similar content.
Sweet corn, squash, asparagus, cruciferous vegetables such as broccoli, cabbage and cauliflower – along with mushrooms, nuts and pumpkin seeds can also help meet the recommended daily protein requirement.
