I'm not sure the article you are referring to, but I have a feeling he is talking about the number of servings in an entire day, not in one Blast recipe.
To meet this you could add fruit to your breakfast or as a snack, veggies at lunch and dinner (salad, stir-fry, etc.) then some whole grains throughout the day. This meal plan is similar to our 6 week Transformation Plan where you can find some good recipes as well. This plan is included in your user guide and recipe book.