EE again!

the 1/3 rule does it have to be on your plate???

Say I have tuna pasta for lunch, can i just eat more super free foods before / after? I know i could have salad but to be honest I find it hard to eat salad!

I know you dont have to have the 1/3 sf foods but I'd prefer to have as many as i can!

its not a rule they suggest that you should have 1/3 super free foods to enhance weight loss but you dont HAVE to have 1/3 on your plate

thanks, im just a bit dubious since I gained last time I tried it without doing anything "wrong" so wanted to double check!