30 day smoothie plan for the mediterranean diet

The Mediterranean diet, one of the healthiest eating patterns around, can be easy and delicious to follow. This 30-day smoothie plan can help you make simple, healthy choices to start every morning this month. Each smoothie is packed with various fruits and vegetables along with plant-based protein sources, so they’ll fit well into a balanced eating pattern. Recipes like our Strawberry Green Banana Smoothie and Berry Breakfast Smoothie are nutritious, refreshing, and can help keep you fueled for the day.


Strawberry and banana green smoothie


This green smoothie recipe is sweetened with only fruit and gets an extra dose of healthy omega-3s from flaxseeds.



Fruit and yogurt smoothie


This simple fruit smoothie recipe calls for just three ingredients: yogurt, juice, and frozen fruit. Mix up your fruit combos from day to day for a healthy breakfast or snack that never gets boring.



Chocolate Banana Protein Shake


Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using an unsweetened coconut drink or almond milk instead of milk.



Kale and apple smoothie


Casey Barber

Apple nut butter slices are a favorite after-school snack, and they taste just as satisfying in this smoothie. Choose your favorite nut butter: cashews for a less prominent nutty flavor, or almond or peanut butters for a stronger taste.



Berry breakfast smoothie


Clara Gonzalez

Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbs and fat and will keep you satisfied until your next meal.



Vegan smoothie bowl


Eat this thick and creamy smoothie with a spoon! Blended frozen banana and berries with some nut milk for a vegan breakfast topping. We use fruit, nuts and seeds for garnishes, but feel free to experiment with whatever you like.



Spinach, peanut butter and banana smoothie


Ali Redmond

Peanut butter and banana is a classic combo that’s even more delicious with the addition of tangy, probiotic-rich kefir. Plus, this Peanut Butter Banana Smoothie helps you boost your veggie servings for the day with some mild-flavored spinach blended in.



Raspberry Kefir Power Smoothie


Keeping ripe peeled bananas in the freezer means you’re always one step away from a healthy smoothie. Kefir, peanut butter and flax meal add protein, probiotics and healthy fats.



Mango and kale smoothie


Casey Barber

The blend of kale, mango, banana and orange juice gives this healthy smoothie an extra fresh and tropical flavor profile.



Anti-inflammatory spinach and cherry smoothie


This healthy smoothie is not only delicious, but it also increases your daily dose of anti-inflammatory foods. It starts with a base of creamy, gut-friendly kefir and includes cherries, which may lower the inflammatory marker C-reactive protein. The heart-healthy fats in avocados, almond butter and chia seeds provide additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that scavenge harmful free radicals. Fresh ginger adds zing, as well as a compound called gingerol, which preliminary studies show may improve inflammatory markers of heart disease when consumed daily.



Chocolate Peanut Butter Banana Smoothie


Mix frozen bananas with peanut butter and cocoa in this sweet and creamy drink recipe to get all the delicious flavors of a milkshake with the health benefits of a smoothie.



Raspberry-Peach-Mango Smoothie Bowl


This healthy smoothie recipe is a gateway to the smoothie craze. Use whatever fruits, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to get a creamy, frosty base for the toppings.



Anti-inflammatory beet smoothie


Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster

This vibrant beetroot smoothie combines sweet, earthy beets with berries, banana, and orange juice for a well-balanced flavor. Look for packaged cooked beets where the prepared fruits and vegetables are sold. Beets are rich in belatins, an antioxidant that can help reduce inflammation in the body. Other nutrient-rich ingredients add even more anti-inflammatory power, such as anthocyanins in blueberries and gingerol found in ginger.



Peanut Butter and Jelly Smoothie


Skip the PB&J sandwich but get the flavors in this healthy smoothie! Greek yogurt, spinach, and strawberries blend with peanut butter in this healthy, protein-packed smoothie recipe.



Strawberry and banana protein smoothie


Greek yogurt and nut butters boost protein, and ground flaxseed adds omega-3s in this fresh fruit smoothie recipe. Use ice cubes if you like a frozen smoothie or opt for water if you don’t want it that cold.



Peanut Butter Apple Smoothie


Apples and peanut butter are a classic duo. Try them blended together in this healthy smoothie recipe.



A good green tea smoothie


This green smoothie is packed with grapes, spinach, green tea, and avocado. A touch of honey adds sweetness.



Carrot and apple smoothie


Fred Hardy

This carrot and apple smoothie is creamy and has a slight tropical flavor thanks to the coconut milk. It’s sweetened naturally by the carrots and apple, and the combination of ginger and lemon juice adds just a little spice and helps balance the flavor. Turmeric, fresh or dried, gives the smoothie a vibrant bright orange color.



Blueberry and acai smoothie bowl


For those mornings when you’re looking to up your fruit smoothie game, this healthy smoothie recipe is the perfect answer. Thick enough to eat with a spoon and topped with raspberries, granola, coconut, and chia seeds, this healthy breakfast bowl is bursting with flavor.



Peanut butter, strawberry and kale smoothie


This PB&J-inspired green smoothie recipe is a quick and healthy breakfast that you can easily take on the go.



Cocoa banana and soy smoothie


With loads of protein from both tofu and soy milk, this banana split-inspired breakfast smoothie will keep you satisfied until lunchtime.



Lean and green smoothie


This quick and easy smoothie combines the sweet flavors of pineapple, apples and green grapes with kale. Rich in vitamins A and C, this drink offers nutritional benefits without sacrificing taste.



Mango Almond Smoothie Bowl


For this healthy smoothie bowl recipe, be sure to use frozen (not fresh) fruit to keep the texture thick, creamy and frosty.



Avocado and banana smoothie


Casey Barber

If you love a creamy smoothie, this is for you: Avocado and banana combine for a thick, rich drink. Freeze your banana slices to make it more like an ice cream-style smoothie.



Berry and kefir smoothie


Ana Cadena

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use whatever berries and nut butters you have on hand in this healthy smoothie recipe.



Chocolate avocado smoothie


This rich and healthy chocolate smoothie recipe is dairy-free and gets its creaminess from avocado instead of ice cream. If you’re not avoiding dairy, you can use regular low-fat milk and any type of semisweet or bittersweet chocolate chips in place of the non-dairy chocolate chips.



Aloe smoothie


Jamie Vespa

Many people swear by aloe for glowing skin, and this smoothie is a delicious way to incorporate it into your diet. You probably know aloe as a topical skin soothing, but it also provides antioxidants, vitamins and minerals. Some people don’t like the flavor of aloe, so this recipe has lots of fruit to help balance out the flavors. Make sure you’re buying pure aloe vera intended for consumption, or that you have the correct aloe vera plant if you’re DIYing. Read more about the benefits and precautions of aloe vera.



Cauliflower smoothie with berries and banana


Sneak into your veggies with a smoothie every morning. Cauliflower Rice adds thickness and creaminess to a subtly sweet cauliflower smoothie that foregrounds the fruity flavors of bananas and berries.



Berry Almond Smoothie Bowl


A little frozen banana gives a creamy texture to this satisfying smoothie bowl.



Kale and spinach smoothie


Casey Barber

When you really need to eat your veggies, go for this smoothie that packs both kale and spinach into every sip. Kiwis and dates add natural sweetness, and almond butter and almond milk fill you up.


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