These 3 breakfasts work for me:
Raspberries, Blackberries, Strawberries, Blueberries, Red Currents as a base in a bowl. On top of this Walnuts, Pecans, Macadamia, Brazil, a few Cashews, Almonds, Hazelnuts. 2 scoops of full fat Greek Yogurt with sprinkles of spices (ginger, cinnamon and nutmeg) and a line of 100% Montezuma dark chocolate - this is amazing.
Alternatively bacon, eggs, mushrooms (loads) and tomatoes (sometimes onions).
As I must be fat adapted on 2 to 3 days I have no breakfast, but you are not at this stage.
I am able to work out 2 to 3 times a day.
The good fats I use are butter, coconut oil (and real coconut), some olive oil and quality cheese (I lean towards Black Bomber and Wensleydale).
If you check the tragetory of obesity and diabetes since circa 1977 and plot this against the low fat guidelines you may see what is clear to me; prior to these guidelines people used most of the fats I listed, lard, dripping, fatty cuts of meat, full fat milk etc, with much lower rates of obesity and diabetes.