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Upgrade your milkshake
Traditional milk shakes—made with ice cream and chocolate—can do diet damage. Luckily, these recipes combine low-fat dairy products and fruit to provide 11 drinks with less than 300 calories.
Peanut Butter Cup Smoothie
This drink tastes like a Reese's Peanut Butter Cup in a glass, and it contains 20% of your daily calcium.
Ingredients: Banana, low-fat chocolate milk, vanilla low-fat frozen yogurt, natural-style peanut butter, vanilla low-fat yogurt
Try this recipe: Peanut-Butter-Cup Smoothie
Fruity and fresh, this drink makes the perfect on-the-go breakfast or snack. And strawberries are a great source of vitamin C.
Ingredients: Fat-free milk, vanilla low-fat yogurt, pineapple-orange juice, frozen strawberries, banana
Try this recipe: Yogurt-Fruit Smoothie
Brandied Berry Milk Shake
Berries pack this recipe full of disease-fighting antioxidants, but the sweet treat is the brandy mixed in. It's a small portion, but it adds a hint of flavor to the fruity drink.
Ingredients: Vanilla low-fat ice cream, blackberries, blueberries, strawberries, low-fat milk, brandy
Try this recipe: Brandied Berry Milk Shake
Photo: Photo: William Dickey; Styling: Margaret Dickey
Espresso Soy Milk Shake
This sweet sip makes a delicious dessert. The boost of caffeine may help lower your risk of diabetes and Parkinson's disease, and this shake is vegan-friendly.
Ingredients: Fat-free chocolate syrup, instant espresso granules, vanilla soy ice cream, low-fat soy milk
Try this recipe: Espresso Soy Milk Shake
Photo: Randy Mayor
Banana Cream Pie Smoothie
Unlike a glass of milk, this smoothie adds a bit of fiber to the mix. And you still get more than 30% of your daily calcium, along with nearly 10 grams of protein.
Ingredients: Ripe banana, vanilla low-fat yogurt, low-fat milk, whole-wheat graham crackers crumbs, nonfat dry milk, vanilla extract
Try this recipe: Banana Cream Pie Smoothie
Photo: James Carrier
Italian-Style Milk Soda
This Italian version of a float combines orange soda with flavored milk for a creamy drink that's only 105 calories.
Ingredients: Chocolate- or strawberry-flavored milk, orange soda, orange peel strands, semisweet chocolate
Try this recipe: Italian-Style Milk Soda
Photo: Photo: Randy Mayor; Styling: Cindy Barr
This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.
Ingredients: Fresh mango, sugar, fat-free plain Greek yogurt, low-fat milk, chopped pistachios, cardamom
Try this recipe: Mango Lassi
Pumpkin Pie Shake
Though pumpkin is popular in the fall, you can enjoy this creamy treat year-round. You'll get calcium from the milk and beta-carotene from the pumpkin.
Ingredients: Vanilla reduced-fat ice cream, fat-free milk, pumpkin, brown sugar, pumpkin-pie spice, fat-free whipped topping
Try this recipe: Pumpkin Pie Shake
Photo: Photo: Jennifer Davick; Styling: Tyler Asbury
Blueberry Soy Shake
Blueberries are deliciously tart, but also rich in vitamin C and fiber. Combined with soy milk and yogurt, this makes a refreshing snack.
Ingredients: Frozen blueberries, soy vanilla yogurt, low-fat soy milk
Try this recipe: Blueberry Soy Shake
Creamy Date Shake
Dates add a distinctive sweet flavorand some fiberto this calcium-packed shake.
Ingredients: Vanilla nonfat frozen yogurt, skim milk, pitted dates, vanilla extract
Try this recipe: Creamy Date Shake
Photo: Travis Rathbone
Power berry smoothie
Conquer your sweet craving with a high-powered, good-for-you snack like this smoothie. This smoothie is also a great pre- or post-workout treat—you can even pump up the protein by swapping plain yogurt for Greek!
Ingredients: mixed berries, water, plain yogurt, honey, soy protein powder
Try this recipe: Power Berry Smoothie