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:

HP_MuddyBuddies4

Muddy Buddies
Makes 1 serving

Ingredients

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

Directions

  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!

Xoxo,

Heidi

HP_MuddyBuddies3

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. 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,
    Kimberly

    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!! ?
    Kim

    1. Hi Kim: Great questions! Get some info about the changes in the new Extreme Cycle here: https://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. 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: https://heidipowell.net/9060. 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!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

CHOOSE A DATE: