Do you plan in advance? You could have had the toast as HEXB if you hadn't had the Alpen lights. Egg on toast would have made a good breakfast, perhaps with either mushrooms or tomatoes for the superfree.
9 times out of 10 I have cereal for breakfast. I have fruit mid morning, and free/SF for lunch and tea. If you can aim to have the one third SF at lunch and teatime then you can't go wrong. It isn't written in tablets of stone and if it's a free meal and no SF then so be it but try to get the SF in wherever you can to get the best out of the plan.
Here are a couple examples of my days if this helps
Breakfast - x 2 chocolate Weetabix & Milk (HEXA & HEXB) + 2 syns
Lunch - SW fry up. Bacon, mushrooms, eggs, beans, tomatoes.
Tea - Chicken breast with Philadelphia lightest and crushed garlic, wrapped in bacon and baked. Roast butternut squash, red peppers, onions and courgettes. 1.5 syns
Breakfast - Crunchy Bran & Milk (HEXA & HEXB)
Lunch - Homemade butternut squash & carrot soup, 3 original ryvitas (4.5 syns)
Tea - Homemade spag bol (packed with veg), pasta and a bit of extra veg.
Plus, pineapple, strawberries and onken vanilla yogurt (1 syn)