It used to be my natural inclination. I just wasn't a breakfast person so my first meal would be a late lunch at work. But when I got pregnant, eating first thing in the morning really helped with the nausea, and then when I was nursing I was hungry all the time, and now it's just habit.
I have to make a conscious effort with protein, and even then I know I over-rely on protein powder. I do 175g plain 0% Greek yogurt with 15g vanilla protein powder, 20g of granola, and 100g of berries pretty often. That's 30g protein for under 300cal.
Good luck with your week :) I hope it's not too stressful!
Complicated question! Here's my thoughts:
Fitness and general health are different things. Fitness can help keep you healthier regardless of weight.
I think someone with a lot of muscle can nudge their way into the overweight BMI category while still being healthy, but I think most people in that situation are serious enough about their sport that they are already using different metrics and measure body composition instead.
Obesity on the other hand, would be incredibly difficult to achieve through muscle mass. Dwayne Johnson is often used as an example, but he is just barely over the line for obesity. And I think most people that use this excuse know that they don't look like The Rock. There is a lot of science to support that health will deteriorate faster in this category.
Think of BMI like the expiry date on a jug of milk. It doesn't go bad the exact second it strikes midnight of the expiry date, but you significantly increase your risks the further out you go.