What to Eat on Saturday Fast: Fasting on Saturdays is a common practice in many traditions, whether for spiritual reasons, self-discipline, or even health benefits. But knowing what to eat (and what to avoid) can be a challenge, especially if you’re new to this practice.
If you’re wondering what foods are allowed, what you should avoid, and how to break your fast properly, this guide will walk you through everything.
Foods Allowed During Saturday Fast
When fasting, the goal is to eat light, easily digestible, and sattvic (pure) foods. Here are the best options:
1. Fruits and Dry Fruits
Fruits are your best friend on a fasting day. They provide natural sugars for energy, hydration, and essential vitamins. You can eat:
- Bananas
- Apples
- Pomegranates
- Papaya
- Oranges
- Pears
Dry fruits are another great option as they keep you full and boost energy levels. You can snack on:
- Almonds
- Walnuts
- Raisins
- Cashews
- Pistachios
2. Dairy Products
Dairy is commonly consumed during Saturday fasts because it’s light, nutritious, and keeps you full for longer. You can have:
- Milk
- Curd
- Buttermilk
- Paneer (Cottage Cheese)
If you feel low on energy, a glass of buttermilk or a bowl of curd can be refreshing and easy on the stomach.
3. Fasting Flour and Grains
Since regular grains like wheat and rice are usually avoided, you can replace them with fasting-friendly alternatives like:
- Kuttu (Buckwheat Flour) – Used for making puris, rotis, or pakoras.
- Singhara (Water Chestnut Flour) – Great for making halwa or rotis.
- Rajgira (Amaranth Flour) – Another good option for making parathas.
4. Fasting-Friendly Grains and Pseudo-Grains
If you prefer something close to rice, you can go for:
- Samak Rice (Barnyard Millet) – Cook it just like regular rice, and it pairs well with curd.
- Sabudana (Tapioca Pearls) – Used for making khichdi, vada, and kheer.
5. Vegetables and Herbs
Not all vegetables are allowed, but some fasting-friendly ones include:
- Potatoes
- Sweet potatoes
- Pumpkin
- Bottle gourd (Lauki)
One important point: regular salt is usually avoided, so make sure you use rock salt (sendha namak) instead.
6. Nuts and Seeds
Makhana (fox nuts) is one of the best fasting snacks! You can roast them with a little ghee and enjoy them as a crunchy, protein-rich snack. Other fasting-friendly nuts include sesame seeds and grated coconut.
7. Sweet Dishes for Saturday Fast
If you’re craving something sweet, here are some fasting-friendly options:
- Sabudana Kheer – Made with sabudana, milk, and sugar.
- Rajgira Laddoo – Made with amaranth and jaggery.
- Singhara Halwa – A delicious, gluten-free sweet dish.
Using natural sweeteners like jaggery or honey is a better option than refined sugar.
Check out this guide on what to eat during a Thursday fast.
Hydration and Beverages
Staying hydrated is just as important as choosing the right foods during a fast. You can drink:
- Herbal tea
- Coconut water
- Lemon water
- Milk or buttermilk
Try to avoid too much caffeine, as it can cause dehydration.
Foods to Avoid During Saturday Fast
To keep your fast pure and beneficial, certain foods should be avoided:
- Non-vegetarian food – Meat, eggs, and fish are completely off-limits.
- Onion and garlic – Many people believe these ingredients generate heat and disturb the sattvic nature of fasting.
- Regular salt – Switch to rock salt (sendha namak) instead.
- Wheat, rice, and lentils – These grains are usually restricted, except for specific fasting-friendly alternatives.
- Processed or packaged foods – Many contain preservatives, artificial flavors, or additives that don’t align with fasting rules.
- Alcohol and caffeinated drinks – These are best avoided as they dehydrate the body.
What to Eat After Breaking the Saturday Fast
After fasting all day, your stomach needs something light and easy to digest. Jumping straight into heavy or fried foods can cause bloating or discomfort.
Best Post-Fast Foods:
- Warm water or herbal tea – Helps activate digestion before eating.
- Simple, cooked vegetables – Options like bottle gourd (lauki), ridge gourd (tori), or pumpkin are easy on the stomach.
- Light khichdi or rice – If your fasting rules allow grains post-fast, a bowl of dal khichdi can be comforting.
- Buttermilk or curd – Helps digestion and prevents acidity.
- Small portions of protein – Paneer or a simple dal can help restore energy.
Avoid fried or spicy food immediately after breaking your fast, as your stomach might not handle it well.
Sample Saturday Fast Meal Plan
Morning:
- Warm lemon water + handful of dry fruits
Lunch:
- Samak rice khichdi with curd
- Kuttu paratha with potato sabzi
Evening Snack:
- Roasted makhana + coconut water
Dinner (Before Breaking the Fast):
- Sabudana khichdi or fruit salad
Post-Fast Meal (After Breaking the Fast):
- Light dal khichdi or vegetable soup
- Buttermilk for digestion
What to Eat During a Tuesday Fast
Conclusion
Saturday fasting doesn’t have to feel restrictive or exhausting. Choosing the right foods can keep your energy levels stable, while avoiding heavy or processed foods helps you stay light and refreshed.
When breaking the fast, take it slow—start with something light and easy to digest. Your body will thank you!
Are you observing a Saturday fast? What’s your go-to meal? Let me know in the comments!
