Some weeks I follow the plan to the T and others I don't. Some meals I don't have any superfree. I know I am not following the plan 100% but it works for me. This is a lifestyle change for me rather than a diet plan. I always have my 5 a day but not always with my meals. Some meals are just better without it or I am not able to add it due to my 12,5hr shifts. I think people stress too much over this plan sometimes. It is what it is. It works. How much it works is up to you, stick to plan 100% and get your maximum loses. Stick to it 80% and only get 80% of your maximum loss. Were all able to make decisions on how we follow the plan, at the end of the day the plan is a guide, but results will vary.