The food-oriented plan with Body for Life is called "Eating for Life". They do have a "free day".

CAD doesn't have a "day off". It's stricter about carbs for breakfast and lunch than Atkins, but dinner allows some carbs balanced with protien and non-starchy veggies. There are rules and time limits about it, such as the under-one-hour time limit on the reward meal, no snacking and such.

I agree to check out the overview, it'll get you started.