Ethiopian Fasting (Tsom) Meal Plan: Eating Well Through Abiy Tsom
During the Orthodox fasts, meals leave out meat, dairy and eggs. That can be a very healthy way to eat, full of legumes and vegetables, but over a long fast like Abiy Tsom it is worth making sure you still get enough protein and energy.
A sample fasting day of about 1,900 calories
Fasting day
- BreakfastFul Medames, Dabo539 kcal
- LunchMisir Wat, Injera545 kcal
- SnackAshuk230 kcal
- DinnerShiro Wat, Gomen, Injera604 kcal
Total for the day1,918 kcal · 91 g protein
Fasting dishes with the most protein
Legumes are the protein of the fasting table: shiro, misir, ater, shimbra and bakela. These fasting dishes give the most protein per serving.
| Dish | Serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ye'shimbra Qitaየሽምብራ ቂጣ | 1 serving (≈170 g) | 522 | 26 g | 74.1 g | 10.2 g |
| Beyaynetuበያይነቱ | 1 full plate (≈500 g) | 580 | 22 g | 82 g | 18 g |
| Ye'shimbra Asa Wotየሽምብራ አሳ ወጥ | 1 serving (≈277 g) | 612 | 20.8 g | 41.6 g | 37.1 g |
| Ashukአሹቅ | 1 serving (≈198 g) | 230 | 19.8 g | 27.7 g | 1 g |
| Ye'keye Teff Qitaየቀይ ጤፍ ቂጣ | 1 serving (≈233 g) | 583 | 17.5 g | 110 g | 4.7 g |
| Kik Alichaክክ አልጫ | 1 serving (≈235 g) | 390 | 17.4 g | 31.3 g | 20 g |
| Dinch Be'difin Misir Wotድንች በድፍን ምስር ወጥ | 1 serving (≈336 g) | 366 | 16.1 g | 33.6 g | 16.5 g |
| Shiro Watሽሮ ወጥ | 1 serving (≈220 g) | 290 | 16 g | 38 g | 8 g |
| Ye'boloke Wotየቦሎቄ ወጥ | 1 serving (≈262 g) | 320 | 15.7 g | 29.1 g | 12.3 g |
| Misir Watምስር ወጥ | 1 serving (≈283 g) | 371 | 15.6 g | 26.6 g | 20.7 g |
- Have a legume dish at every main meal: shiro, misir, kik alicha or ful.
- Fasting food is often cooked in plenty of oil; if you are watching your weight, ask for less.
- Eat greens like gomen and vegetables daily, and fruit where you can, for vitamins and iron.
- After fasting until the afternoon, start with a moderate plate rather than a very large one.
- If you are pregnant, diabetic or unwell, talk to a doctor or your priest about how to fast safely.
EatSmart can follow the fasting calendar for you: turn on “I observe the Orthodox fasts” and every Wednesday, Friday and fasting season gets fasting meals only.
This is general information, not medical advice. If you have diabetes, high blood pressure, kidney disease, are pregnant, or take regular medication, talk to a doctor or dietitian before changing how you eat.
Get a plan like this, sized for you
EatSmart works out your own calorie target and builds a week of Ethiopian meals around it, with your favourite dishes, your allergies and the fasting days if you keep them.