Simple, Delicious, and Low Calorie Smoothie Recipes from Camp Shane

January 7, 2011   19 Comments

If you’re looking for a snack that tastes delicious AND is good for you, then you’re in for a treat!

Low Calorie Smoothie Recipes

These smoothie recipes, come to Snack Girl courtesy of Ziporah Janowski of Shane Weight Loss Camps & Resorts (Weight Loss Camp and Weight Loss Resorts).

She was kind enough to share them with me and what I love about them is their simplicity. Most of these ingredients should be stocked in your house right now.

They are a great source of fruits, vitamin C, and fiber and make a great pick-me-up snack.

Camp Shane developed these smoothies in partnership with renowned child obesity expert and Board Certified Pediatrician Dr. Joanna Dolgoff. Whether you’re an adult or a kid, these are sure to please even the pickiest eaters.

All three smoothie recipes are less than 175 calories per serving and help kids and adults achieve the recommended 5 or more servings of fruits and vegetables a day.

Banilla Shake Recipe

1 ½ cups skim or 1% milk
1 peeled and sliced medium banana, frozen (Wrap sliced banana in plastic wrap or place in a freezer storage bag. Freeze several hours or overnight.)
½ tsp. vanilla extract, optional
¼ tsp. almond extract, optional
ground cinnamon

In a blender combine all ingredients, except cinnamon. Blend until smooth, about 20 seconds. Pour into glasses and garnish with a sprinkle of ground cinnamon, if desired. Yield: approximately 2 servings.


Blueberry-Orange Whirl Recipe

1 12-ounce package frozen blueberries, unthawed, or 2 1/2 cups fresh
8 ounce low-fat vanilla yogurt
1/2 cup orange juice
1/2 cup milk
1 teaspoon pure vanilla extract
In an electric blender, blend all ingredients until smooth. Yield: approximately 3 servings.


Very Berry Smoothie Recipe

1/4 cup berries (your choice!)
4 ounces skim milk
6 ounces calcium-fortified orange juice
Blend together all three ingredients until smooth. Yield: approximately 1 serving.

And one more from Snack Girl - check out her A Chocolate Shake With Only 116 Cals.

What is your favorite smoothie recipe?

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Mmm definitely trying out the banana one ;)

I love making a smoothie with cocoa powder, soy milk and a little dash of peppermint extract - it's like a Thin Mint cookie!

Big fan of smoothies in the morning! (or any time of day really) Thanks for sharing some easy recipes! Linking it over on my Celiac in the City FB page.

The banana one sounds delicious. I will make that tomorrow.

Awesome! Thanks for sharing. My daughter is following Dr. Dolgoff's program called Red Light, Green Light, Eat Right found at We LOVE it!

Keep in mind that there are great non-dairy alternatives, also. These recipes work well with rice milk or almond milk. Can blend in flax seeds or chopped almonds for added fiber & protein.

The Banilla sounds fantastic! I'm going to give it a try.

My favourite recipe is 1 cup cold water, handful greens (spinach or most kinds of lettuce work best), 1/2 frozen banana, 1/3 or 1/2 cup frozen blueberries, 1 scoop calcium magnesium powder, and the contents of a probiotics capsule. Sometimes I like to add a tablespoon of ground flax, too.

The smoothie with greens and magnesium powder sounds great---i make something similar but never used magnesium powder.

can you tell me the reason you add it and if it has any after taste


I love these healthy smoothie recipes! I like to add nonfat plain Greek yogurt for added protein. Also, Garden of Life Raw Protein powder is a great Vegan, gluten free, dairy free protein powder to add if you're trying to put lean body mass on (post workout). Thanks!

I made a smoothie the other day with coconut water, frozen fruit and a scoop of protein. It was great! I ordered the coconut water after reading Snack Girl's blog about it ;)

A site I found has one of the best shakes and it's made with spinach. Crazy I know. I will share the link.…

Thanks for all of the healthy ideas.

Tried the banana one, fabulous!! It will never be the same for me, and my old 1-banana-1-cup-of-milk smoothie again :) because it just got a redo!! ^^ I must try the berry ones too.

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Hi! I am 16 and I made the banilla smoothie, I didn't have any almond extract so maybe that's why it didn't work. It didnt taste bad but it didn't have much flavor so as unhealthy as it may seem I took a scoop and a half of low cal choc. ice cream and a handful of chocolate chips and it made it delicious without being TOO many more calories.

Smoothies are the perfect snack to grab after school or in the morning. They should be loaded with complex carbs, powerful proteins and fiber to keep you and your kids satisfied and focused for hours.

Instead of almond extract use almonds, or almond butter. Then you have a winning combination of protein fats and carbs. Below is on of my favorite smoothie recipes.


1 cup of milk of choice -- almond, soy, rice, coconut, hemp, grass fed milk

1/4 plain yogurt

1 small ripe banana

1 cups mixed frozen berries (raspberries, strawberries, blueberries)

1 scoop of protein powder
1tablespoon flax seeds

Being on a calorie-restrictive diet, I wish you would have put the caloric information on these!

I make a similar one with a frozen banana, unsweetened vanilla almond milk, 1/8 cup whey protein ( makes it creamy on top of the health benefit) and one packet 25 calorie sf hot cocoa mix ( the only unhealthy part). A few ice cubes too and blend. Very filling and yummy!

Yes do you have any other suggestions for home made protein shakes? thanks :)

I have lost 32 pounds using the shake from the site get up and get moving mentioned above. Holly molly I am so excited. Added some exercise too but that shake has a heck of a fiber punch. here is the link just if you want to try it. BY far it's the best thing I ever did for my body.

Also add some Chia seeds to smoothies, all the rage here at the moment, some say good for weight loss, which would be a bonus :)

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