Light, refreshing and eye-catching, the smoothie is made with 8 different plants and has 11 grams of fiber per serving.

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• The Mediterranean diet emphasizes plant-based foods, promoting longevity and reducing disease risks.


• Green tea adds antioxidants, hydration and a unique flavor to this nutrient-packed Mediterranean smoothie.


• Customizable with spices, greens and protein, this smoothie is a versatile, fiber-rich breakfast option.

The Mediterranean diet is one of the most-studied diets and is recognized for its role in preventing and managing a wide range of diseases, including diabetes, heart disease and dementia, as well as its role in lowering mortality and increasing longevity. This plant-forward eating style includes meals centered around fruits, vegetables, nuts, seeds, legumes and whole grains.

I follow a plant-forward eating style and take pride in teaching my clients how to diversify their eating plans with different types of plants. Eating more plant-based foods increases exposure to various nutrients, vitamins, minerals and antioxidants. Starting the day with a hefty dose of plants for breakfast helps me meet my fiber goals, provides me with long-lasting energy and makes me better equipped to make healthy choices all day.

I found a smoothie that checks all these boxes. I’ve been making this No-Added-Sugar Lemon-Blueberry Mediterranean Diet Smoothie on repeat. Light, refreshing and subtly sweet with a gorgeous deep purple color, this smoothie contains eight different plants—each with its own unique flavors and blend of beneficial nutrients.

To start with, frozen sweet blueberries, fresh tangy lemon and lemon zest come together beautifully as one of my favorite flavor combos. Add banana for texture and natural sweetness, ginger for extra bite, and hemp seeds for protein, creaminess and omega-3 fatty acids.

For me, the unique all-star ingredient is green tea, a powerhouse beverage that contains polyphenols and catechins, which are compounds that function as antioxidants. Regular consumption of green tea is linked with a reduced risk of heart disease, cognitive decline, diabetes, obesity and some types of cancer. The addition of green tea makes this smoothie especially hydrating and refreshing.

Blended all together, I get 11 grams of fiber, more than a third of my daily needs. Other nutrients to note include vitamin C, calcium, iron, potassium, zinc and magnesium. All in only one serving!

How to Customize It

To save time, I make the green tea in advance and leave a pitcher in my refrigerator. Less meal-prep on the day I want to make this smoothie means more time to consume and enjoy. Having a pitcher of green tea handy is a great way to spice up your fluid intake when you get tired of drinking only water. For a thicker, colder smoothie, you can freeze green tea in ice trays and toss that in the blender instead of liquid tea.

Keep in mind that green tea does have a small amount of caffeine. Amounts vary based on portion size, green tea type and brewing method. One 12-ounce serving of green tea contains about 37 milligrams of caffeine, compared with 12 ounces of coffee, which has about 113 to 247 mg. Purchase caffeine-free green tea if you want to avoid caffeine altogether.

To me, this smoothie is sweet enough, but if you need a bit of extra sweetness, add some pitted dates or prunes or the optional honey or maple syrup. Dates and prunes add natural sweetness, plus fiber and texture.

Kale has an earthy flavor, which I love. However, if you find it too dominating, substitute it with spinach or frozen cauliflower rice. All options work and provide similar nutrition.

Spices are a great way to get extra nutrition and flavor without added calories, fat, sodium or protein. Ginger gives this smoothie a nice bite. I’ve added turmeric or cinnamon, too, to change up the flavor profiles.

While this smoothie does contain 12 grams of protein per serving, adding some low-fat strained (Greek-style) yogurt, swapping the almond milk for soy milk or incorporating a scoop of your favorite protein powder can boost the protein.

We eat with our eyes, too. I always enjoy visually appealing smoothies more. The toppers, fresh blueberries and lemon zest, make this smoothie look great. You can also top your smoothie with different fruits, lemon wedges, cut-up bananas or fresh herbs like mint. Happy sipping!