Dan John is a big proponent of eating a good, solid breakfast. Reading recent posts, so is CT.
For me, I had gone years doing IF and not eating breakfast. It works great if lower bodyweight is your goal (it was literally so easy to stay light and lean, and after an adjustment I wasn’t even that hungry until noon). But, if muscle building and performance are at the top of your list, eat a breakfast.
I wake around 6:30, coffee at 7, walk at 8 for about 1.25 miles. I eat 3 eggs, 1-2 pieces of Ezekiel, cottage choose, and some meat with the eggs around 8:30. Coffee again around 9:30.
I train around 11. Have a protein smoothie right after (plain kefir, blueberries, whey, creatine), then a lunch of something like steak, rice, beans, and berries. Usually don’t snack, have a dinner with the family. Sometimes honey, chocolate, and/or wine later in the evening.
Personally, I don’t measure or weigh food or count calories. I’ve tried but it’s not for me and I don’t need it for my goals. I just try to avoid things in wrappers, anything with artificial flavors/colors/sweeteners, and the like. I also only buy plain, full fat foods (dairy, peanut butter, butter) and add fruits or honey if I need to. To me, life’s too short to eat fake food.