One-Minute Brownie || Chocolate to Slim Your Waistline!


Chocolate fixes everything. And by “everything,” I mean the number on the scale too. Yes…I AM telling you that you can mow down some chocolate and still lose weight and reach your goals! How? With this unbelievably delicious mug-full-of-chocolatey goodness. This gem of a recipe—straight from our book, Extreme Transformation—is heaven in 60 seconds for anyone who loves chocolate, and if you don’t love chocolate, you may have a severe medical condition that requires the assistance of a doctor. (Jokes) But in all seriousness, as an on-the-go mom, anything that says “One-Minute” + won’t derail my macros is a huge win in my book. I know you want to try it, so grab your favorite mug (cute holiday mug here too), and get ready to nosh on this sweet treat!

Nothing makes a one-minute treat more delicious than some cute accessories (and I added my favorite sweater):


One-Minute Brownie


1 whole egg
1 tablespoon pure maple syrup
1 tablespoon unsweetened almond milk
2 tablespoons nut butter
½ scoop chocolate protein powder
1 tablespoon cocoa powder
¼ teaspoon sea salt
¼ teaspoon baking powder
10 extra-dark chocolate chips


  1. Beat together the egg, maple syrup, almond milk, and nut butter. Add the protein powder, cocoa powder, sea salt, baking powder, and chocolate chips. Mix well.
  2. Pour into a microwave-safe bowl that’s been sprayed with cooking spray and microwave for 1 minute. Enjoy!

Nutritional information (makes 1 serving): 434 cals; 25g fat; 32g carbs; 24g protein

To get more super delicious, healthy, and easy recipes like this one + all you need to know about our carb cycling program AND how YOU can get started on your journey, check out our book, Extreme Transformation, now. Available in paperback here!



Related reading:

How SMART Are Your Goals?
1-Minute Breakfast in a Mug
Healthy Winter Eats: Chicken Quinoa Chili
Carb Cycling 101
It Really Is All About the Promise

26 Responses

  1. Hi can I ask a question pls I have one of chris books choose to lose . Weight is 140 kg age 27 and I wish to start follow the book but I don’t no how much carb , protain and fat shoud I take per each day I can’t find it on the book ,

  2. Hello, Team Powell! I’m in the middle of week 4 of the turbo cycle from “Choose More, Lose More,” and I just finished listening to the “Extreme Transformation” audiobook. I understand the changes to macronutrients in certain meals, but I am curious about increase in calorie intake. If I follow the Create Your Own Meals guide, daily calories for women go from 1200-1500 in the old cycles to 1450-1600. I have to count my calories, because if I don’t, I tend to go under. Those extra calories don’t seem significant daily, but by the end of the week, it adds up. Why the additional calories?

    1. Hi Kelly: Yes, the daily calorie recommendations are a bit different for the Extreme Cycle, and women eat around 1500 calories a day no matter if it’s a low or high carb day. Here’s a post that explains the differences: The Extreme Cycle is the result of Chris and Heidi’s work with their contestants and clients since their previous book was published. As with many things in life, the more you do something, the better you get at doing it! 🙂

  3. Thanks for the recipe! When you say 1/2 scoop of chocolate protein powder…how many scoops of powder are a full serving, or what is the size of 1 scoop? Just trying to figure out how to measure 1/2 scoop in case the scoop in your powder is different than the scoop in mine. ?

    1. Hi Melanie: Some scoops sizes can be different, but one scoop is generally one serving. A scoop size can be around 1/3 cup, but if your scoop size is a bit different, that should really be a problem. Enjoy!

    1. Hi Nell: You can try multiplying the recipe to get the # of servings that would fit into the size of pan you’d like to use. Enjoy! 🙂

  4. I just started the carb cycling program 3 weeks ago. I have so much energy, have lost weight and feel great!! Thanks for these little recipes that help me control cravings. Keep them coming! 🙂 I love you guys!

  5. I’m one of many breast cancer survivors with lymphedema. So much conflicting information on how to exercise, how not to & what to eat. Help! I, and many like me, have gained weight as a result. At this point, there is fear of exercise. Diagnosed at a young age makes this a life-long concern and is debilitating. Can you help SO many of us who are totally stuck?

    1. Hi Donna: With your health history, it’s best to discuss any nutrition and exercise program with your healthcare team and then have them help you make any necessary modifications. You could discuss Chris and Heidi’s carb cycling program with your team and then see what they think. You can learn about their program here: We wish you all the best in finding a program that will work for you so you can achieve your goals! 🙂

    1. Hi Alicia: You can definitely try it, and the calories/macros will need to be adjusted a bit if you’re tracking macros/calories. 🙂

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