How to pray when fasting: a simple plan for the day, and what to pray when hunger hits
To pray when fasting, choose one clear purpose before you start, and use the time you'd normally spend eating to pray. Each time you feel hungry, turn it into a short prayer about that purpose. Below is how to choose a purpose, the kinds of fasts compared, an hour-by-hour plan for a one-day fast, a three-day plan, what to pray when hunger hits, Bible fasts to pray from, and who should talk to a doctor first.
Why pray and fast at all?
In the Bible, fasting nearly always goes with prayer. It isn't a way to earn something from God or to force an answer. It's a way of saying "this matters more to me than food" and turning your full attention to him. Jesus spoke of it as normal: "when you fast," not "if" (Matthew 6:16, WEB). People fasted when they were grieving, repenting, facing danger, or needing guidance.
- Ezra fasted before a dangerous journey: "So we fasted and begged our God for this, and he granted our request" (Ezra 8:23, WEB).
- Nehemiah heard Jerusalem was in ruins and "fasted and prayed before the God of heaven" (Nehemiah 1:4, WEB).
- Esther asked her people to fast three days before she went to the king (Esther 4:16).
- The church in Antioch fasted and prayed before sending Paul and Barnabas out (Acts 13:2–3).
- God called his people to "turn to me with all your heart, and with fasting" (Joel 2:12, WEB).
Jesus also warned against fasting for show: "anoint your head, and wash your face; so that you are not seen by men to be fasting, but by your Father who is in secret" (Matthew 6:17–18, WEB). Keep it quiet, and keep it about God.
Step 1: choose your purpose
A fast without a purpose easily becomes a diet. Write down, in one sentence, why you're fasting. That sentence is what you'll pray every time you're hungry.
| Purpose | Your one sentence might be | A verse to pray |
|---|---|---|
| Guidance | "Show me whether to take the job." | Psalm 25:4–5 |
| Repentance | "I want to turn from ___ and come back to you." | Psalm 51:10–12 |
| Someone you love | "Heal my brother; draw him to you." | James 5:16 |
| Nearness to God | "I want you more than anything else today." | Psalm 63:1 |
| A hard situation | "Protect us; we don't know what to do." | 2 Chronicles 20:12 |
| A season (Lent, a church fast) | "Prepare my heart for Easter." | Joel 2:12–13 |
Step 2: choose the kind of fast
You don't have to go without all food to fast. Pick what fits your health, work and experience. If you've never fasted, start small.
| Fast | What it is | Bible example | Good for |
|---|---|---|---|
| One meal | Skip lunch, pray instead | - | A first fast; a workday |
| Sunrise to sunset | No food during daylight, water allowed, eat in the evening | Judges 20:26 ("fasted that day until evening") | A first full day |
| 24 hours | Dinner to dinner, water only | - | Those who've done shorter fasts |
| Partial ("Daniel") | Simple food only, no rich food, meat, sweets or wine | Daniel 10:3, three weeks | Longer seasons; people who need to eat |
| Non-food | Give up social media, TV, news or your phone for a set time | - | Anyone who shouldn't fast from food |
Drink water through any food fast. A water-only fast of several days, or any fast without water, is not something to do on your own: speak to a doctor first.
Step 3: plan the prayer, not just the fast
The most common mistake is planning what you won't eat and not planning when you'll pray. Decide in advance where the meal times go. Richard Pratt's short guide for a day of prayer and fasting splits a prayer time into thanksgiving first, then requests, then quiet before God. Here's a plan built that way for a sunrise-to-sunset fast on a normal workday:
| Time | Instead of | Pray |
|---|---|---|
| On waking | - | Offer the day: "Lord, this fast is for ___. Keep me close to you today." |
| Breakfast time (15 min) | Breakfast | Read Psalm 63. Thank God for three things. Pray your sentence. |
| Mid-morning | A snack | One-line prayer at the first hunger pang. |
| Lunch (20–30 min) | Lunch | Go somewhere quiet. Confession, then requests, then five minutes of silence. |
| Afternoon slump | Coffee and a cookie | Pray for others: five names, one need each. |
| Before the evening meal (15 min) | - | Read back what you prayed. Write what you noticed. Thank God. |
| Breaking the fast | - | Say grace slowly. Eat something light. |
If you'd like to be led through the prayer at lunch, our free day 1 reads a Psalm aloud and guides ten minutes of prayer: play day 1 free.
What to pray when hunger hits
Hunger is the point of a fast: each pang is a reminder to turn to God. Have a few short prayers ready, or write them on a card.
- "Man shall not live by bread alone, but by every word that proceeds out of God's mouth" (Matthew 4:4, WEB). Jesus said this when he was hungry in the wilderness.
- "God, you are my God. I will earnestly seek you. My soul thirsts for you" (Psalm 63:1, WEB).
- "Lord, I'm hungry for food. Make me hungrier for you."
- "This hunger is for ___ [your purpose]. Please hear me."
- "Jesus, you were hungry too. Be with me in this."
Short prayers prayed with your breathing work well here. Our breath prayers guide has 40 to choose from.
A 3-day prayer and fasting plan
For a longer fast, choose a partial fast (simple food, no sweets or rich food) unless you have experience and your doctor's okay. Give each day a focus so you aren't praying the same words three times.
| Day | Focus | Read | Pray |
|---|---|---|---|
| 1 | Turning to God | Psalm 51; Joel 2:12–13 | Confession. What do you need to bring before him? What are you putting before him? |
| 2 | Your purpose | Ezra 8:21–23; Philippians 4:6–7 | Your one sentence, in detail. Everything you know about it. What you're afraid of. |
| 3 | Others and listening | Isaiah 58:6–11; Psalm 46 | Pray for others. Then sit quietly. Write anything that comes to mind, and test it against Scripture. |
Isaiah 58 is worth reading on any fast. God says the fast he wants is "to release the bonds of wickedness... to let the oppressed go free" (Isaiah 58:6, WEB): fasting goes with kindness, not just hunger. Many people give the money they saved on food to someone in need.
Fasting in a season of the church year
Many Christians fast during Lent, the 40 days before Easter, often giving up one thing or fasting on Ash Wednesday and Good Friday. Our 40-day Lent prayer challenge has a prayer for each day of it. Some also keep Advent as a quieter, simpler season before Christmas; our Advent prayers for each week can go with a small fast. A fast before a feast, like a simpler week before Thanksgiving, can also sharpen thanks; see our Thanksgiving prayers for a 7-day plan.
Who should not fast from food (and what to do instead)
Fasting from food isn't safe for everyone. UK health services' fasting guidance (written for Ramadan, but it applies to any fast) says people with diabetes should speak to their doctor or diabetes nurse first, and lists pregnancy, older age, high blood pressure, and heart or lung disease as reasons for individual advice. Talk to your doctor before a food fast if you:
- have diabetes or take medicine that lowers blood sugar;
- are pregnant or breastfeeding;
- have, or have had, an eating disorder;
- take daily medicine with food, or have heart, kidney, blood pressure or other long-term conditions;
- are under 18, older, or underweight;
- work a physical or safety-critical job (driving, machinery, shifts).
Stop and get medical advice if you feel faint, confused, very dizzy, or unwell. Fasting is about turning to God; it's never a test of how much you can endure.
If food fasting isn't right for you, fast from something else: your phone after 8 p.m., social media for a week, TV, news, or a favorite food. Use the time the same way, as prayer time. That is a real fast, and God sees it the same.
How to end a fast
- Eat lightly. Something small and simple first, especially after 24 hours or more.
- Give thanks. Say a slow grace for the first meal. Our guide to evening prayer for family has graces to pray at the table.
- Write it down. What you prayed, what you noticed, any answer or sense of peace. Our prayer journal template has an answered prayer log for this.
- Don't measure the fast by feelings. Some fasts feel close to God; many just feel hungry. Both are offered to him.
Common mistakes when praying and fasting
- No plan for prayer. The meal times fill up with work or scrolling. Block them out.
- Too long, too soon. A first fast of three days without food often ends in a headache and quitting. Start with one meal.
- Fasting to get something. Fasting isn't a bargain. It's asking with your whole self, and accepting God's answer.
- Telling everyone. Keep it between you and God, as Jesus said. Telling a spouse or a doctor for practical reasons is fine.
- Being grumpy with people. If hunger makes you short with others, that's a reason to pray more, and maybe to fast less hard next time.
Common questions
What do you say when you start a fast?
Something like: "Lord, I'm fasting today because ___. Use my hunger to turn me to you. Keep me honest, kind, and close to you." Then pray it again each time you're hungry.
Can I drink water while fasting and praying?
Yes. Most Christian fasts allow water, and you should drink it. Fasting from water is risky; don't do it without medical advice.
How long should I pray while fasting?
Use the time you'd spend eating: about 15 to 30 minutes at each meal time, plus short prayers in between. See how long should I pray each day for growing your prayer time.
Can I fast and still go to work?
Yes, with a one-meal or sunrise-to-sunset fast. Pray at lunch somewhere quiet. If your job is physical or safety-critical, choose a partial or non-food fast.
What if I break my fast early?
Don't treat it as failure. Thank God, eat, and keep praying about your purpose. You can fast again another day, maybe shorter.
Write your one sentence tonight, and try a one-meal fast this week with the lunch-hour plan above. If you'd like a daily prayer to keep going after it, answer a few questions to build your 40-day prayer plan. More in our prayer guides.
Sources
Scripture: World English Bible (public domain), eBible.org. Richard Pratt, "A Short Practical Guide for Prayer and Fasting," PCA Georgia (pcaga.org, PDF). Northumbria Healthcare NHS Foundation Trust, "Staying healthy during Ramadan" (2023); NHS North East London, "Safe Fasting During Ramadan" guidance (2023). Pages read for this guide: Crosswalk, "How to Fast and Pray"; Enduring Word, "What are good Bible verses and prayer topics during times of fasting?".