[Pseudoscience-is-malarkey (OP)]

I'd love to get this right.

[Bored chemist]

Energy-wise probably fried bread.
Health-wise probably anything but fried bread.

I'd love to get this right.

We would also like you to get it right, but you can't even frame a sensible question.

[Deecart]

I eat nothing at breakfeast.
When you need food without starving your muscular strength naturaly grows up (evolutionary capacity, so around 30% i would say) so as to be more able to get food.
Eating after awakening will make you weak (digestion need energy at first place).

[alancalverd]

Monday to Friday: Porridge, eggs, bacon, sausage, baked beans, black pudding, fried bread, coffee.

Saturday: Grapefruit, devilled kidneys,scrambled egg, white pudding, toast, champagne.

Sunday:  Orange juice, kedgeree, asparagus omelette, haggis, clouttie pudding, Guinness.

Substitute oysters, raw or cooked, for any item at any time. Add spinach and/or Hollandaise sauce to taste - eggs Benedict if you are in a hurry.

Breakfast is the key to good mental health. Best if it lasts for at least an hour, after which you spend the rest of the day outdoors digging, shooting or fishing for your dinner. Substitute coffee for alcohol if your weekend pursuit is flying: you can always turn up drunk at the office - nobody will notice.

[Deecart]

Here some advise (omnivors are not cows) :

Skipping breakfast and intermittent fasting

Intermittent fasting isn't a diet, rather a dieting pattern. It's about making conscious decisions to postpone breakfast, and consume your whole daily food intake in a shorter window, over fewer meals.

It's known to decrease the rates of neurodegenerative diseases like Parkinson's, Huntington's and Alzheimer's disease.

Another study also suggests it can improve memory retention through a brain chemical called brain-derived neurotrophic factor (BDNF).

The most common form of fasting is the 8-hour feed window, followed by a 16 hour fast. For example, only eating from noon to 8 pm. Restricting to this window allows your body and brain to self-repair. In a way, it's throwing out the trash.

The main reason for this is because our bodies are in a "feeding" state for 12 hours after eating. Meaning, your body operates differently when it's "feasting" to when it's "fasting."

https://www.focusboosterapp.com/blog/evolutionary-bio-hacking-could-skipping-breakfast-be-the-key-to-productivity/

https://pubmed.ncbi.nlm.nih.gov/12558961/
https://pubmed.ncbi.nlm.nih.gov/15741046/