Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.

1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt

Place all ingredients in a blender; process until smooth.

Yield: 2 servings (serving size: about 1 cup)

CALORIES 332 (29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); IRON 1mg; CHOLESTEROL 8mg; CALCIUM 282mg; CARBOHYDRATE 49.8g; SODIUM 194mg; PROTEIN 12.7g; FIBER 3.1g