I have a slice of toast in the morning with me tea. Practically nothing all day, even when working hard on my building projects...then I look forward to a big dinner in the evening...with wine etc..
Do exactly the
opposite to me and you won't go far wrong.
Having said this, hard physical work with a full tummy is a route to an hiatus hernia. This 'stoking the fires' thing is all very well for cowboys that burn 6000 calories in the morning, but for ordinary folk, grazing is better. Always leave the table feeling like you want more.