Fibre, protein and foods low in sugar are all you need to eat when it comes to getting the flat belly you so strongly desire for. When you throw aerobic exercises and strength training to this eating regime as well you will get the benefits of a flat tummy faster.

If you would like to fast track your way to the absolute best figure you can get, your diet will need to prominently include protein, high-fibre foods and healthy fats with every meal. By eating like this you’ll keep your flat tummy for so much longer while having loads of stable energy.

The benefits of consuming protein and fibre together will slow your digestion process right down that means your body will be full for longer. Protein, fibre and foods with zero sugar is all you need to eat.

Protein and fats keep the belly really flat and sugar, fructose, and carbs makes your tummy really flabby. That’s why you have to avoid sugar (includes fruit while losing belly fat) to get that flat firm tummy.


With that said I have the 14 best vegan belly flattening foods for you to eat!


Rolled Oats– Rolled oats are full of fibre, protein and minerals, which is why they are perfect as a vegetarian protein source and a perfect flat belly food. Try cooked oats in the morning for a perfect flat belly breakfast!



Tempeh- Tempeh is a really high vegetarian protein source due to being so high in protein, fibre and calcium. Therefore consuming a food high in protein and fibre you’re body will be able to stay flat and help you be more regular also.



Tofu– Tofu is one of the highest vegetarian protein sources and highest vegetarian calcium sources. Add tofu to your stir-frys and salads or enjoy it for breakfast.



Brown Lentils– Lentils are full of fibre and one of the highest protein content legumes around. Because of this you can eat lentils and get full sooner plus keep full longer. Best part your tummy will stay flat throughout the whole process.



Asparagus- Asparagus is one the highest protein content vegetables. It contains 3g of protein per 1 cup. Asparagus is also a diuretic, which means it encourages the passing of water, which assists in keeping your tummy flat.



Broccoli- Broccoli is also high in protein and fibre. Just one cup of broccoli supplies a whopping 3g protein and 2g fibre. This really helps keep your tummy flat and you feeling full and satisfied.



Pea Protein– pea protein is the high vegetable protein powder source. In just one serve of pea protein powder you’re consuming a whopping 24g of protein and essentially 0g carbs and sugar. This is a perfect flat belly food and it will taste amazing baked in delicious desserts, and smoothies.



Peanuts- Peanuts are really high in protein, fibre and healthy fats. In just one large handful of peanuts you’re consuming 7g of protein. Peanut Butter is also a great flat belly food because it satisfies your “fat” cravings, and keeps you full so much longer!



Almonds- Soaked almonds are super high in fibre, and minerals. By snacking on these you’ll get full sooner and keep your belly flat while feeling really good.



Flax Seeds– Flax Seeds are extremely high in protein, minerals and fibre. In 2 tbsps. of flax seeds you will consume 3.8g of protein, 5.6g fibre, and 5.6g of healthy fats. This means by adding flaxseeds to your diet you will be able to keep full for longer, and keep your tummy really flat at the same time. Flax seeds can easily be added to your diet in smoothies, porridges, and baked goods.



Quinoa– Quinoa is a high protein grain. It’s also extremely high in fibre and low GI. So by consuming quinoa over other grains, will keep you full longer, stabilize your blood sugar levels and best part keeps your stomach flat.



Buckwheat- Buckwheat is a seed that is very high in protein and fibre.  Because of this it’s best to consume buckwheat over other grains and flours.  also because it keeps your stomach full for longer and your appetite under control! In just 1 cup of cooked buckwheat you’re consuming 4g fibre and 5.2g protein. Next time you’re baking use buckwheat flour instead of whole-wheat flour or plain white flour.
Spinach- Spinach is so versatile and can be added to absolutely everything. The best part is spinach is so high in fibre and protein. The best part is this veggies will keep your stomach absolutely flat!


Avocado- Avocados are a super fruit because they’re low in sugar, high in fibre and protein and full of good healthy fats. Next time you’re making a sandwich, smoothie, or salad add some avocado for extra benefits and are more filling factor.


Here’s a sample meal plan of a vegan diet for a flatter tummy:



Peanut Butter Oat Porridge:

  • ½ cup rolled oats
  • 1 tbsp. peanut butter
  • 1 tbsp. flax seeds
  • stevia and cinnamon

peanut butter oats and cinnamon


Morning Tea:

Handful of sprouted almonds and Pea protein Shake

soaked almonds



½ cup cooked buckwheat, steamed asparagus and grilled Tempeh

cooked buckwheat



Afternoon Tea:

Broccoli Soup:

  • 3 ½ cup broccoli
  • 2 brown rice crackers
  • 1 tsp. veggies stock
  • ½ tsp. rosemary
  • ½ tsp. oregano
  • 2 brown rice thins

broccoli soup




Power salad:

  • 2 cups Spinach
  • ¼ cup cooked quinoa
  • ¼ cup cooked lentils
  • 100g tofu
  • ¼ cucumber, sliced
  • ¼ cup semi-dried tomatoes
  • ½ small avocado
  • ¼ cup red onion, sliced
  • 1 tbsp. pumpkin seeds
  • lemon juice

power salad


Bottom Line: If your goal is to lose belly fat, then you have to be strict with your diet, that means absolutely no sugar, and yes that means no fruit!!! It also means no white carbs, nothing that is “simple sugars” such as wheat flour, white bread, whole-wheat bread, white pasta and even write rice. It also means no sugar, and this includes unrefined sugar (except stevia) because stevia is absolutely a safe and healthy natural sweetener alternative. This is ok during your tummy shred.

It means eating high protein, and rich in fibre content foods. So anything that is 100% whole food, high in fibre, low in sugar and high in protein is perfect to consume. Once you have succeeded in your flat stomach goal, then and only then can you include fruits back into your diet if you desire and on the rare occasion cheat foods such as sushi, pizza, pastries and donuts.

Check also the 40 Best Vegetable Snack Ideas by Healthy Body TV

To really fast track your process to a super flat tummy, I highly recommend incorporating these flat belly exercises also.


Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.