Do you count your HEx's are part of your 'plate'?
For example, if you were doing EE or SE could your breakfast be two pieces of toast with jam even though you don't have any superfree because it's a HEb and syns?

 

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Superfree means foods which are free on all plans. So most fruits and most vegetables!
This morning I had a cheese & ham toastie but as my superfree I had two large tomatoes sliced into it aswell as some red onion to make sure I had at least 1/3 of the plate which was superfree. You dont have to always have 1/3 superfree on your plate but they recommend it. You could always snack on some fruit throughout the day which is what I do if I dont have it with my meal. But dont force it down for the sake of it, only eat it if you are hungry. xxx

 

As these are heb's and syns I wouldn't feel the need to add in superfree if I didn't want to. I'm not sure I would call this a meal though.

 

I always try to have a third superfree with all meals!! If I had boiled eggs for breakfast, I would also have fruit to make up my superfree! I don't always have it at the same time as there's not always time, so what I do is have them as snacks throughout the morning!! Always find if I'm hot on my superfree then I have a good weight loss that week!!
Hope that's a help to you!!

 

Perhaps slice up a banana onto your jam and bread or have another piece of fruit after?

 

i tend to have a mid morning snack too, usually something like a banana, couple of satsumas or pieces of honeydew melon

 

A 1/3 superfree should be incorporated into every meal where possible. This helps control your carb and protein portions.

For snacks - your choice should be a superfree food first if you can, but of course your syns and HEb's are there to be used, so if you dont feel satisfied by just a superfree food, then you can use your syns etc.

It is recommended that you have a minimum of 5 syns a day. Syns are automatically controlled because the maximum is 15 a day.