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It's 7:30 AM and i am eating avocado on whole grain bread with orange juice. I am eating this because whole grain bread is a good source of carbs and avocado is a source of unsaturated fat.
I am eating fat at this time because the nutrient timing principle for fat says not to it it to close to exercise and carbs because a carbohydrate is a nutrient that supplies first energy to the body. 
Sarah has a dance competition at 4:00 tonight
I will eat Tofu, brown rice and beans with steamed carrots on the side and gatorade at 1:45.  I will eat this because Tofu, beans, and brown rice are all good sources of protein, brown rice is high in dietary fiber, and gatorade will help he retain water and get the carbs/energy i need.
I am eating a high carb meal before my competition because a pre-game meal is eaten 3-5 hours before a game and is over 55% carbs. The electrolytes in the gatorade will balance fluids and continue to give me energy
When i get home from my competition at 10:00 i will have yogurt with granola and fruit. Some yogurts can be high in protein which is essential to muscle repair, and whole grain granola and is a source of complex carbs 
4:00 competition*Somebody to Love playing in the background*
I am eating complex carbs because the nutrient timing principle for carbs say to eat them before, during, and, after exercise. Lastly, yogurt and fruit have essential amino acids that are the building blocks for protein.

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