Clean Cheat // Muddy Buddies

Throwing a New Year’s Eve party tomorrow but you want to kick off 2016 with some healthy eating? No problemo?Extreme Transformation‘s got you covered! These clean cheat Muddy Buddies are straight from our new book and absolutely to die for! Seriously, just as delish as the real deal but won’t leave you in a heap of regret. And…they’re unreal easy to make?your kiddos can even make them! The video’s got a full how-to, but if you can’t view it or prefer written instructions, here’s a step-by-step:


Muddy Buddies
Makes 1 serving


1 1/2 tablespoons peanut butter
3 tablespoons honey
1/2 teaspoon cocoa powder
2 tablespoons chocolate protein powder
1 cup corn or rice Chex
2 tablespoons peanut butter powder


  1. Melt peanut butter and honey together in the microwave for 20 seconds in a medium-sized bowl. Stir in cocoa powder and protein powder. Add Chex and coat well.
  2. Pour mixture into a zip-lock bag. Add peanut butter powder, seal bag, and shake until well coated. Enjoy!

Nutritional information: 500 calories, 14g fat, 89g carbs, 21g protein

For more delicious recipes, check out our new book, Extreme Transformation, and subscribe to my YouTube channel here!




Oh, hey. I didn’t know you were still here…don’t mind me digging in. 😉

Related reading:

Christmas Morning Cooking // 1-Minute Breakfast in a Mug
Pumpkin Protein Pancakes with Pumpkin Seed Granola
Protein Waffles

53 Responses

  1. My goal for 2016 is to start thinking of myself I am 46 and pre-diabetic, and I want to loose 60lbs and I now it is very possible to achieve, I was sick for all of 2015 they couldn’t figure it out and the whole time it was ulcerative colitis and my gallbladder, so they removed my gallbladder I feel so much better and I am ready to go. before I go sick i was in Gym working out I had lost 25lbs but when I got sick i was swollen, gained way more. I also suffer fibromyalgia and neuropathy. when I was exercising it made me feel so much better. I am hoping to get picked, I have seen how your hearts and soul go into helping others and I am ready to go, and I can use someone to push me thru this. thank you very much.

  2. Got the book and love it… But little confused, cause you say on your meals with not fat symbol… You have recipes for those meals that have fat in it… Like the pb banana smoothie… Cause in the name of the book you have pb under fat and also almond milk too!!! So it confusing if I want to do my own food planning and not meals

    1. Hi Kristina: Sorry for the confusion. Peanut butter powder (like in this smoothie recipe) doesn’t have nearly the fat content of peanut butter, so that’s why it’s not considered a fat. And 2 cups of unsweetened almond milk is considered a fat, and in the smoothie recipe, you’re only using 1/2 cup, so it’s not considered a fat. Fat is naturally occurring in many foods, but the amount is not enough to be considered as a fat. I hope this helps!

  3. Hi,
    I was wondering how many grams of carbs would be acceptable for a woman on lowcarb days and how much fat on highcarb?
    Thanks happy new yr!!

  4. Heidi , I just want to thank you for the show last season with Mitzi.
    I have been on my fitness journey since May and I have been a huge fan of the show but this one in particular has pushed me to put my house on a diet of organization too to decrease my stress. I have DVR’ed the show and watch it frequently as encouragement. Mitzi had so much courage and determination and I applaud the support you , Chris and others gave her to succeed in her journey!

  5. Received my book today and can’t wait to read it and start following your program. I’ve been eating clean since August but have fallen off the last couple of weeks and needed something to get back on track. Since starting in August I’ve lost 26 lbs. but have gained about 3 of that back.

  6. I’m actually not needing help with my meals and diets I’m good on that !! I drink ONLY WATER for the past 3 years. I don’t eat at ANY fast food restaurants such as McDonald’s, Jack’s,subway and every other place. I need help with my thighs. I’m 13 years old and I have no problem with getting abs and big biceps. But my thighs get to big and muscular making my body look uneven. I’ve seen your legs and there muscular and skinny HOWWW DO YOU DO THAT????

  7. Hi
    I am actually not much of a sweet tooth but have a strong addiction to chips. I could be doing so good on my lifestyle change but then I see chips at the grocery store and instantly grab a bag. I usually try to get veggie chips or low fat or low sodium. But is there a healthier option maybe a specific brand or type of chips or a way to not crave them so much, scared of how much sodium chips have 🙁

  8. Are we allowed to use sugar free Italian sweet creamer? I’m waiting on my book to arrive and I’m hoping to start Sunday!! I have used unsweetened almond milk (which I like to add to other things) but it’s not very pleasant in my coffee. Just curious!

    1. Hi Crystal: That would probably be okay if you can’t drink your coffee black, just watch the serving size as even the smallest calorie counts can add up pretty quickly. Hope that helps! ?

  9. I just ordered the book! Can’t wait to get it.
    I have never been big on protien powders because I have never found a good tasting one. Do you have any recommendations? I hate to waste money.
    Thank you!

    1. Hi Valerie: Chris and Heidi recommend whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. 🙂

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