[epub | 12,91 Mb] The 5:2 Bikini Diet by Jacqueline Whitehart – free pdf books

  • Full Title : The 5:2 Bikini Diet: Over 140 Delicious Recipes That Will Help You Lose Weight, Fast
  • Autor: Jacqueline Whitehart
  • Print Length: 256 pages
  • Publisher: Harper
  • Publication Date: May 9, 2013
  • Language: English
  • ISBN-10: 0007237650
  • ISBN-13: 978-0007237654
  • Download File Format | Size: epub | 12,91 Mb
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Lose up to 14 lbs in just 4 weeks!

By dieting for only two days a week you can have the bikini body you’ve always dreamed of – fast. With over 140 mouth-watering and filling recipes, all under 500 calories, bestselling diet author Jacqueline Whitehart is the answer to your dieting prayers.

The 5:2 Bikini Diet offers a new and fresh approach to the Intermittent Fasting phenomenon that will get you in bikini-ready shape super fast.

This essential guide is the fastest, easiest path to achieving the body you have always dreamed of – and you’ll not only lose weight fast, you’ll lower the risk of age-related illnesses such as Alzheimer’s, diabetes and heart disease too.

Cut your calories, transform your look and start your weight-loss journey today.


Editorial Reviews


‘Fast your way to a beautiful beach body!’ Mirror

About the Author

Jacqueline Whitehart is a bestselling author in the field of Intermittent Fasting and the 2-Day Diet. Her first book, The 5:2 Diet Recipe Book, topped the Amazon Kindle and physical charts upon release, and her second, The 5:2 Bikini Diet, has outsold her first.

Having revolutionised her own life through restricting her calorie intake for two days a week, Jacqueline now wants to help others achieve the body they’ve always dreamed of.




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Independent Publishers Since 1923


To my daughter Gracie, my star light,


To the memory of my grandmother, Grace,

who lit my path



a Recipe


The air was shaking. That’s what it felt like—enormous, roaring machinery, prowling over the street. And just me, six years old, limp-armed, stumped, mid-sidewalk. Usually there was a cloud of other first-graders to walk home with, drifty and school-spent. But today, alone, watching the machines rear up, I backed away in horror and turned down another street. It wasn’t the way to our house: I only knew one way—three blocks straight, turn right, three blocks straight. Nobody ever mentioned that one day the turn-right might be filled with machines.

My thought was Not that way. So I walked farther and farther from home. Until someone’s mother looked out their window and noticed me drooping along. She took me in and called my parents on a kitchen phone like ours with a curling cord attached to the wall. Like a miracle, they appeared in the drive, asking, “Where were you going?”

Perhaps there are other children who would have done the same thing—let their anxiety stop them in their tracks, turn them in exactly the wrong direction. Perhaps other children found the world as inscrutable as I did. As I grew up, clouds closed in—hours of running down the stairs trying to fly, of wishing for magical powers, of hunting for four-leafed clovers, not hearing the school bell, raising my head in the middle of the afternoon to find myself alone in a green field. The dreaminess, I think, was a cloak against fear, the sense of being unequal to the situation at hand.

Some kids are flattened by depression, others get angry; for me, there was a static-filled field of uncertainty. Then what do you do? What happens when, thanks to temperament or circumstances, the fit never feels right, and you’re not at home in yourself? Underneath that is another question: Where is the other path?

The good neighbor sat me at a round Formica table, much like the one at home, and opened the fridge with its big, reassuring suck. Among a circle of other crazy-haired kids, I received my first sacrament of peanut butter and Fluffernutter sandwich—a craving instilled for years to come. I felt better at the table, which I thought of not just as a place to eat but also as a story-telling, argument-having place, useful and plain-faced and reassuring.

If the world is the water, the table is a raft; place your hands on it and hold on.



at the Table



Her small hand curves like eggshell: satin skin, round fingers, dimples in place of knuckles. The brown egg echoes her holding hand. My breath is there too, inside the curve of her holding, waiting for the crack.

“Why don’t you let me, honey?”

“I can do it.”

“Eggs are tricky.”

“I can do it! Me! I can!”

I watch the small hand hover with treasure. The treasure isn’t so much the egg, it’s the cracking. It’s using the sharp knife, prizing cookies off the hot tray, flipping the pancake. If it’s difficult and risky, it’s delicious.

“All right. But remember how I showed you?”

The hand lifts, hesitates, then smashes the egg nearly flat against the cutting board. Crushed egg and shell everywhere. For a moment, she’s paralyzed. Then her eyes turn to mine, her mouth opens into a squared-off silent wail. Finally the sob. Friends marveled at how passionately she cried as a newborn, weeping true tears weeks before babies are supposed to be able to produce them. After the shock wears off and we clean the counters (she helps, making smooth, even lines with a sponge), she is ardent to try again.

This time my hand rides hers, rising together. Now the crack is more temperate. Mostly egg spills into the bowl, long strings of it hanging from fingers. She wipes them neatly on my pants leg. We stare at the yolk in the bowl. “Hey, you did it!”

“What is that? Down there?” Hovering on her step stool, she cranes her neck.

There’s only egg in the bowl. “What do you mean? Just eggs.” But maybe I understand: Something about cracking it yourself makes you see it differently. There’s a little bit of sadness in it. She asks these sorts of obscurantist questions that are like fishing, in which neither of us quite understands what she’s after. But I try to answer anyway.

“What does it make?”

“You mean what does egg . . . become? Turn into? Everything. Everything comes out of an egg.”

“What does?”

“Animals. Chickens. Snakes. Fish. People do. You started with an egg. Just a really teensy one.”

“No I didn’t,” she says. She sounds distracted. Tilting the big ceramic bowl, she might be considering the beginning of life, the ends of the cosmos. The whorl at the center of the batter. A bowl is a pl
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was being used widely by the Chinese bureaucracy, Buddhist monks in Korea developed a need for paper also. They adopted the Chinese craft, and took it to Japan to spread their religion. A few centuries later, the Arabs, having become adept at mathematics, astronomy, accounting, and architecture, saw a need for paper and started making and using it throughout the Middle East, North Africa, and Spain.

The Europeans initially had no use for paper until more than a thousand years after the Chinese invented it. It was not that they had only just discovered the existence of paper, however. The Arabs had been trying to sell it to them for years. But it was not until they began learning the Arab ways of mathematics and science, and started expanding literacy, that parchment made from animal hides—their previous writing material—became too slow and expensive to make in the face of their fast-growing needs.

The growth of intellectual pursuits and government bureaucracy, along with the spread of ideas and the expansion of commerce, is what led to papermaking. But its international growth was a remarkably slow process. The use of printing presses, steam engines, automobiles, and computers spread internationally over far shorter periods of time than did paper.

Paper seems an unlikely invention—breaking wood or fabric down into its cellulose fibers, diluting them with water, and passing the resulting liquid over a screen so that it randomly weaves and forms a sheet is not an idea that would logically come to mind, especially in an age when no one knew what cellulose was. It is not an apparent next step like printing, which various societies would arrive at independently. Suppose no one had thought of paper? Other materials would have been found. Improved writing material had to be found, because the needs of society demanded it.

There are other important lessons to be learned from the history of technology—and other commonly held fallacies. One is that new technology eliminates old. This rarely happens. Papyrus survived for centuries in the Mediterranean world after paper was introduced. Parchment remains in use. The invention of gas and electric heaters has not meant the end of fireplaces. Printing did not end penmanship, television did not kill radio, movies did not kill theatre, and home videos did not kill movie theaters, although all these things were falsely predicted. Electronic calculators have not even ended the use of the abacus, and more than a century after Thomas Edison was awarded a patent for a commercially successful lightbulb in 1879, there are still four hundred candle manufacturers in the United States alone, employing some 7,000 workers with annual sales of more than $2 billion. In fact, the first decade of the twenty-first century showed a growth in candle sales, though the uses of candles have of course greatly changed. Something similar occurred with the manufacturing and use of parchment. New technology, rather than eliminating older technology, increases choices. Computers will no doubt change the role of paper, but it is extremely unlikely that paper will be eliminated.

The history of technology also shows that Luddites always lose. The original Luddites were artisanal workers in eighteenth- and early nineteenth-century Britain who protested the loss of their skilled jobs to machines operated by low-wage, unskilled workers. Originally, the movement was active in a wide range of fields, including printing, but by the first decade of the nineteenth century, it was largely focused on the textile industry. It is uncertain why its proponents were called Luddites, but there was a mythical anti-machine rebel of the eighteenth century named Lud who, like Robin Hood, was said to live in Sherwood Forest. The Luddites opposed such technology as power looms, and they attacked mills, smashed machinery, and fought against the British Army. One mill owner was even assassinated, which led to the Frame Breaking Act of 1812, making it a capital crime to break machines. This eventually led to mass trials that crushed the movement.

Today, the term Luddite is used to mean someone who opposes new technology. And those who rail against the use of computers today are truly heirs to the Luddites, because the machine that the Luddites originally opposed, the mechanical loom, could be programmed to weave in various patterns through the use of punch cards—an early mechanical forerunner of the computer.

In his seminal work Das Kapital, Karl Marx said that the Luddites failed because they opposed the machines instead of the society. He observed: “The Luddites’ mistake was that they failed to distinguish between machinery and its employment by capital, and to direct their attacks, not against the material instruments of production, but against the mode in which they are used.”

In other words, it is futile to denounce tech
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ey were strapped for cash. Fortunately, right about then, a buyer appeared for Controlled Foods, and a deal was happily transacted.

New Earls locations were quickly opened in Calgary and around Metro Vancouver, then throughout western Canada, a rapid expansion that was aided and abetted by a cast of characters led by Bus’s four sons.

Stan is the quietest but also the oldest, and a classically responsible type who was washing dishes and bussing tables since the age of twelve. Naturally enough, he’d end up running us, stepping aside as president only in 2013 and remaining CEO today. (Bus, need we add, is chairman.) But when we launched in 1982, Stan was still in his twenties and just back from a sabbatical backpacking through South America, Europe and Asia. During that trip he developed a taste for spicy street food and smelly cheeses that would have a profound effect on our menus.

There is Clay, the son who in many ways is most like his dad. He has worked on lots of Earls projects, from Saskatoon to San Francisco, many of them with a design or wine connection.

Stewart is as comfortable in the kitchen as in the office, and while running an Earls location in San Francisco, he embraced the emerging Californian taste for light, simple preparations of the freshest and most local ingredients. Later he’d launch his own Alberta chainlet, Saltlik, but before that he served as our head development chef, making him one of only two Fullers with recipes in this book.

And there’s Jeff, who quickly worked his way up through our ranks before leaving to become one of our fiercest competitors (backstopped by Bus, of course) with a chain of his own, now called Joey, that we have no opinion of whatsoever.

So those are the Fuller boys. The four are exceptionally competitive but get along just fine, swears Stan. That is, as long as none of them has to answer to another.

Equally high up on the playbill were our long-term chief development chefs, including two who were there from the earliest days. Between them, Vancouver-based Chuck Currie and Alberta-based Larry Stewart devised or perfected almost every dish that we served well into the 1990s.

Chuck was already with us at Controlled Foods in 1982 and was thrilled to take on the challenge of launching this new kind of restaurant, staying on long enough to see us into the new millennium. He is your basic force of nature, a multi-talented writer and musician (with a house painted in polka dots) who talked without pause, worked sixteen-hour stretches without flagging, chain-sipped bourbon without apparent effect, and brought to our kitchens both his intense creativity and an innate understanding of systems.

Larry, who joined in 1984 and was with us for a decade, came from the world of progressive fine dining and brought with him sophisticated techniques and a nuanced palate—attributes that contributed to our early ability to surprise our guests with an unexpected depth and range of flavours and that are still much in evidence in his long-standing Edmonton restaurant, the Hardware Grill.

After Larry left in 1994, Stew Fuller joined Chuck in the corporate kitchen. With fifty locations and some five hundred recipes, there was plenty of work for both of them, and for our new regional chefs too. That position—unique, we think, to the company—helped ensure a constant flow of information to individual locations, so that local head chefs and their kitchen staff always had a good idea of what was going on in Vancouver, and vice versa.

The years after the turn of the millennium were a lively time in Vancouver, where we’re based, with an explosion of independent restaurants run by exciting young chefs (a bunch of whom got their start with us), together with an atmosphere of community and collaboration that was the very antithesis of the restaurant business as once carried on. We welcomed all of this and opened our kitchen doors to both the attitude and the exciting new food culture that came along with it. Come to think of it, we also invited in a lot of the chefs themselves. Local stars David Hawksworth, Rebecca Dawson, Scott Jaeger, Michael Noble (by then living in Calgary), Karen Lyons, Alberto Lemo, Adam Pegg, Alym Hirji and Reuben Major were just a few of those who have worked with or for us over the past decade or so, and most have recipes in this book.

The early 2000s also gave us a new head development chef, Mo Jessa. Mo had first seen the inside of an Earls kitchen in 1988 as a twenty-two-year-old, working a summer job alongside his twin brother, Al. The two caught the eye of Larry Stewart, who helped convince them that their futures might lie over a hot grill. In short order the two rose through the ranks almost exactly in tandem: as sous-chefs, chefs and then holding the new positions of regional chef. By the time Mo had taken over our top chef job, Al had shifted over to Joey, where he occu
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Precook: No

Grill directly: 8 to 10 minutes over medium heat or until tender.


Prep: Remove fronds. Trim and quarter fennel bulb.

Precook: No

Grill directly: 11 to 14 minutes or until tender.

Green Beans

Prep: Trim green beans.

Precook: Bring water to boiling in a saucepan. Add green beans; blanch for 3 minutes. Transfer to a bowl of ice water to cool for 5 minutes. Dry on paper towels.

Grill directly: Preheat grill basket for 5 minutes over medium heat. Toss beans with olive oil; add to basket and grill 8 minutes or until tender.

grill basket

Grill baskets and woks come in handy when you don’t want to risk losing one precious piece through the grates of your grill. Perforated baskets with low sides are available in various sizes and shapes, making it easy to flip and turn ingredients. Before cooking in the grill basket, toss veggies in oil. Grill veggies, covered, checking for doneness every 5 minutes.


Prep: Halve, seed, and peel mango.

Precook: No

Grill directly: 6 to 8 minutes over medium heat or until tender, turning once.

New Potatoes

Prep: Halve potatoes.

Precook: Bring water to boiling in a saucepan; add potatoes. Simmer, covered, for 10 minutes or until nearly tender. Drain well.

Grill directly: 10 to 12 minutes over medium heat on grill rack or until tender, or use a grill basket.


Prep: Peel and cut crosswise into 1-inch slices.

Precook: No

Grill directly: 10 minutes over medium heat or until tender.


Prep: Halve and pit ripe peaches.

Precook: No

Grill directly: 8 to 10 minutes or until tender.

Baby Sweet Peppers

Prep: None

Precook: No

Grill directly: 6 to 8 minutes over medium heat or until tender.


Prep: Cut ½-inch slices of fresh pineapple.

Precook: No

Grill directly: 6 to 8 minutes over medium heat or until lightly browned, turning once.


Prep: Scrub and trim radishes. Brush with olive oil.

Precook: No

Grill directly: Preheat grill basket 5 minutes over medium heat. Add radishes; grill 8 to 10 minutes or until tender and lightly browned, turning once.

Romaine Lettuce

Prep: Wash lettuce and dry as much as possible. Cut lettuce in half lengthwise.

Precook: No

Grill directly: 2 to 4 minutes over medium heat until tender and grill marks appear.


Prep: Hull strawberries. Thread on soaked wooden skewers, leaving a ¼-inch space between pieces.

Precook: No

Grill directly: 3 to 5 minutes over medium heat or until lightly browned, turning once.


Prep: Husks removed and rinsed.

Precook: No

Grill directly: 8 to 10 minutes or until softened.

Zucchini and Summer Squash

Prep: Wash and slice lengthwise.

Precook: No

Grill directly: 5 to 6 minutes over medium heat or until tender.

Grilled Cucumber Salsa

The flavor imparted to foods by the smoke and fire of the grill gets a boost from these marvelous mélanges that come in both liquid and dry form.


Mango-Mustard Sauce

Grilled Pineapple Tare Sauce

Grilled Sweet Cherry Tare Sauce


Grilled Cucumber Salsa

Salsa Verde

Grilled Plum Salsa

Savory Strawberry Salsa


Chipotle-Honey Marinade

Sage-Orange Marinade

Curry-Lime Marinade

Cilantro-Pesto Marinade


Asian Rub

Smoke and Fire Rub

Chicago Steakhouse Rub

Indian Spice Rub

Herbed Pecan Rub

Grilled Sweet Cherry Tare Sauce


mango-mustard sauce

makes: 2 cups (about sixteen 2-tablespoon servings)

1 slice bacon, finely chopped

1 tablespoon vegetable oil

1 cup chopped onion (1 large)

1 large fresh jalapeño chile pepper, stemmed, seeded, and finely chopped (see tip)

1 cup mango chutney

1 cup white wine vinegar

⅔ cup coarse ground mustard

⅓ cup cold strong brewed coffee

½ teaspoon salt

½ teaspoon ground black pepper

1. In a large skillet cook bacon in hot oil for 3 minutes. Add onion and chile pepper. Cook and stir about 5 minutes or until bacon is crisp and onion is soft and tender.

2. Snip large pieces of chutney. Stir chutney, vinegar, mustard, coffee, salt, and black pepper into bacon mixture. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes or until thickened. Serve with pork or poultry.

hot tip

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid


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