Nope no free foods I'm afraid! I count everything on a dd, although work it well and plan in advance and you'll be surprised just how far 500cals goes! Have a look in the 100 cal snack thread for some good ideas
Lots of salad too, lettuce, cucumber and some cherry tomatoes a good salad only comes out to 30-40 cals!! Just watch the toms as they are the highest in cals.