While the Free Meal is your chance to eat what you like for one meal per week we would suggest being sensible with your portion sizes, and to avoid over- eating. Remember the general rule of the BT program Balanced Meal Formula; 1 serve of protein, 1 serve of starchy carbs and 2 serves of non- starchy carbs (vegetables or fruit) and see if you can apply this to your Free Meal. Loading up on salad and/or non starchy vegetables first will have you in good step to not overdo yourself while getting all the non-starchy vegetables your body so needs. The protein will help provide satiety as will the starchy carbs.
All you can eat is not a good option – Avoid buffets, as portion control is virtually impossible when your senses become overloaded.