Clean Cheat // Muddy Buddies

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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. πŸ˜‰

Related reading:

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

53 Responses

  1. Hi,

    I would like to know is it possible to try another protein powder than wey? I never tried, but I read that there are people who do not digest it very well. I have a sensible digestion, so could I try something softer? I saw rice or sunflower protein powder for ex. Are they different, worst, better for digestion and/or protein quantity/100g?

    Many thanks

    1. Hi Aurelie: You’re welcome to use any protein powder that works best for you. You might want to give whey-based powders a try, but no matter which type you choose, aim for low-fat powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. ?

    2. Thanks team Powell for your quick reply! As I am not fluent in english, I would like to be sure I have well understood your advises. I went to a shop to look at protein powders. But for 100g of powder, the quantity of protein if around 40/45g and carbs between 5/10g. I am thus lost when you speak about 15-20 of protein. Did you mean gramms or level scoop (for ex.) ? As I am french, I only know gramms. Many thanks for your explanations!

    3. Hi Aurelie: I meant grams – so your protein powder should have between 15-20 grams of protein and less than 5 grams of carbs per serving. The serving size should be noted on your powder. Hope that helps!

  2. Heidi,
    My name is Kimberly. At 350 I started my weight loss journey almost a year and a half ago. I began with The Whole 30 so I could find out what foods where triggering headaches and me feeling ill. I managed to loose 50 pounds but than my salon caught fire and my world was turned upside down. I always watch the show and I am reading Extreme Transformation. I am really excited about starting day one of the 21 day extreme fix except for I don’t eat bread (it does not like me) and I don’t care for shakes. The book does not offer other options and I don’t want to start this program without knowing what I can substitute with. Are the macros structured for each day or or for each meal? I need help please. I really want to start but I don’t want to start it wrong. I know you cannot answer every question with how busy you both are but I’m hoping I to get some help as I am very anxious to start.
    Thank you,

    1. Hi Kimberly: You can follow the meal plan as outlined in the book, you can substitute high-carb recipes for high-carb recipes (and low-carb for low-carb, etc.), you can put your own meals together, or a combination of both. There’s a food list in the appendix at the back of the book, and you can use this to put your meals together. There is more info on this in Day 4 also. If you’ll follow the outline for putting your meals together in Day 4 or in the 21 day meal outline, all your macros are figured out for you. I hope this helps – you can do this!

  3. I have a question about your new book. A couple years ago I followed your food plan. I had great success but things got in the way & I stopped. I am ready to get back into it but confused & curious as to the changes. Before I followed the plan where high carb was only on Wed & Sat and I chose the Sunday as my cheat day. I felt this helped me stay on the plan. First I am wondering why the changes with the actual food combos. It use to be high carb with little or no fat and low carb was with fat. Now you have some meals with high carb AND fat too? Second, the cheat day or now “reset” days seems like it has to have only the clean recipes that you recommend which I can’t always do. Or did I misunderstand…can we still have one meal of our choice…regular pizza…cake or some other indulgence? Just curious as to why these things changed. I got very use to the other plan which helped with not having feelings of deprivation so not sure how well I would do on this new plan & would love to hear more on the reasoning ? Love you guys & thank you for being so down to earth & heartfelt!! ?

    1. Hi Kim: Great questions! Get some info about the changes in the new Extreme Cycle here: And on the Reset Day (or Cheat/Reward Day) you can eat any of the Clean Cheat recipes, or you can eat whatever you’d like as in the other cycles, or a combo of both. It’s totally up to you! Chris and Heidi wanted to offer actual recipes for all the meals in the 21 days, as this was a very common request since their last book was published. So you can 1) follow the 21 days of meals as outlined in the new book, 2) if food prep is hard, you can double up on some of the recipes during the week (just be sure and sub high-carb for high-carb, etc.), 3) put together your own meals (using recipes from past books or your own recipes or the food portion guide), or a combination of any of the three. The plan is totally flexible to what fits your taste and schedule best. Hope that helps!

  4. I’m a big fan and I will like to try I need to lose weight but I have a problem I had the lop band for 9 years that I had a surgery to the ER and the lop band was removed I get 50 lbs after I try everything my doctor said that my metabolism is to slow and I developed a pulmonary deficiency can you please help me to lose weight I really need it before I developed diabetes or any heart problems due this run in my family thank you

    1. Hi Veronica: Thank you for your comment! Chris and Heidi truly wish they could help everyone, but since they can’t, they’ve made all their carb cycling tools available for all of us to use to achieve our transformation goals. You can learn about the basics of their program in this post: And it would be best to chat with your healthcare team first, and then follow any modifications they recommend. Make that first promise, choose a cycle, and go! You can do this!

  5. Hi there, I live in Australia and was wondering if you are planning/plan to sell your book here? would love to purchase!! Thanks, Renee

  6. I went cold turkey on sugar Jan. 1st. Joined DietBet. Right now I’m stunned. I just Said it all in comment on DietBet and won’t bore you with the details. I did the impossible and should be happy and proud but I feel really strange. I feel like I don’t know this person. I could never do that. I’m losing me. I don’t want to cease to exist. Trying to cope with the issue praying this won’t be a deal breaker. Why do I feel this strong urge to force myself to eat something I feel an aversion to. It just doesn’t make any sense.

    1. Hi Betty Ann: This is amazing! You’ve done something that is so difficult, and it’s very common to feel a bit strange, especially after accomplishing something that is so hard. When you start to struggle, remember why you’re doing what you’re doing, and that this is all part of the “new” you you’re striving for. And just take things one step at a time – change can be hard, and it can be so easy to slip back into our old ways. You got this!

  7. I am reading your book right now! I love it. I am just curious if you have a preferred Tupperware set that you use for meal prep? I haven’t read the entire book yet just started it two days ago, so if the answer to my question is in the book I apologize. Thanks!

    1. Hi Jocelin: We really don’t have a Tupperware set to recommend – there are many awesome ones available with different features.

  8. Hi I wrote the other day but maybe got lost in crazyness πŸ™‚
    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!!
    Reply to comment?

    1. Hi Nicole: In “Extreme Transformation,” everything is figured out for you in the daily meals, so it makes things super easy!

    2. Hi again,
      Yes I bought the book and love it and love a lot of the receipts… I would just like to know for custom receipts…
      for example if I am at 1200 calorie intake would a 20% carb 40% protein 40% fat be acceptable… that’s what I was wondering.

  9. Thank you for being such an inspiration!!! I watch your shows religiously & have also recently discovered your books. I bought the Extreme Transformation book last night & am preparing to lose 22+ pounds (for good) through this program. However, I have 1 question. I really want my reset day to be on Saturday when I eat 3 meals with my family. However, due to work constraints, I almost always miss my workouts on Mondays. But rarely ever miss a Saturday or Sunday workout. Is there any reason why my food reset day & my workout rest day have to be on the same day? Or would it be okay to have Saturday as my food reset day & still workout but then continue my workout rest day on Monday? I’m afraid if I don’t schedule it this way I am just setting myself up for broken promises. Thanks!!

    1. Hi Shelley: You can move your Reset Day to whatever day works best for you and your schedule, just be sure to keep the high- and low-carb days in the same order. And if you need to change up the workout schedule a bit, that’s okay too. We want you to be successful – you got this!

  10. Heidi. I have a question about the program in your new book. I am starting this tomorrow. I am an RN and work 12+hour days. I have to wake at 445 but don’t get home until 830 at night. If I should eat within 30 min of waking should I add another meal to the day? Or is there another snack I can add. And maybe something you can add if you are on the go and not able to eat right at the 3 hour mark without blowing the whole day.

    1. Hi Rachel: It can be a bit tricky to schedule your meals with a crazy work schedule, for sure! Here are some tips I hope will help: 1. Instead of eating every 3 hours like Chris and Heidi recommend, spread that in between meals time to every 3? to 4 hours. 2. Split your meals in ? and space these ? meals every 2? to 3 hours. Eat ? each of your protein, carb, and veggies for a high-carb meal, and ? each of your protein, fat, and veggies for a low-carb meal, then eat the other halves later. 3. If you find yourself getting hungry in between meals, then ?volumize? your meals. Add in non-root/non-starchy veggies like broccoli, cauliflower, peppers, asparagus, etc., which are super low in calories but high in nutrition. Bonus tip: Prep those veggies ahead of time so you simply have to grab and go! Hope these help – you got this!

  11. Hi! I got your book and your recipes look great. You two are such inspirations…thanks for being such real, positive people!

    I have two questions I would love to have clarified. First, I am a nurse and don’t have access to blenders during the day and I’m not really wanting to make any smoothie in advance- and I also don’t have a ton of spare time during my work days to cook- so would it be ok to choose 3 high carb recipes (meals 2-4), prep enough for 4 servings (one for each high-carb day) and eat the same things 4 days in a row? I have time to do the prescribed breakfasts and Low Carb dinners- and eating the same meals a few days in a row doesn’t bug me at all.

    Second- I have my own home gym (cross fit style) and really enjoy lifting. Where can I fit that in my working out between my metabolic missions and the accelerators?

    Thank you for your time!


    1. Hi Nicole: 1) Yes, if this works best for you, then go for it! 2) If you already have a weight lifting routine, then that can replace the Metabolic Missions. Good luck – you got this!

  12. I am loving your new book. Quick question: When you say vanilla protein powder can I use my Bode Vanilla shake in it’s place or is that a no-no? Thanks!

  13. I live in a small farming community and some items like Ezekial bread and peanut butter powder are almost impossible to get around here. Would 100% whole wheat bread and tortillas work? Any substitutions for the peanut butter powder?

    1. Hi Colleen: Yes, you can use any whole grain bread. And if you can’t find peanut butter powder where you live, you can order it online too. Many retail stores like Walmart and Target, as well as chain grocery stores are carrying it, so hopefully you can find it!

  14. My husband and I are so inspired and have started the carb cycling but being from the Uk are finding it very difficult to find a protein powder that matches your own one, do you know of one that is similar that I could get here?

    1. Hi Barbara: Chris and Heidi recommend whey-based protein powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. I hope that helps!

  15. 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.

  16. 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!

  17. 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!!

  18. 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!

  19. 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.

  20. 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????

  21. 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 πŸ™

  22. 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! ?

  23. 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. πŸ™‚

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