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

  2. 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!

  3. 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.

  4. 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.

  5. 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!

  6. 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!

  7. 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!

  8. 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!

  9. 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!

  10. 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!

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