Personally I break my fast with a no/low carb shake roughly 6-9 hoursish after waking up. If you are just starting out you can try having a shake 4 hours after waking. I do a shake because it keeps me semi fasted still, my fast is broke my by insulin isn't super spiked. Then I eat a gaint meal with plans to take a small nap afterwards lol. Then I will hit a few more protein shakes and call it a day.