RIGHT FOOD QUANTITY AND QUALITY BEFORE A WORKOUT

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Hello everyone!! So, I finally found the time and mood to exercise, but I sabotaged myself again.. I ate brown rice with a vegetable patty and some broccoli with olive oil and lemon and I was feeling great, satisfied but not too full. Then I walked my dog, came home to workout but started feeling quite hungry, so I made the mistake to eat some leftover cookies with a cup of coffee substitute.. After 1 hour I thought I was ok and started doing some HIIT, but after 10 minutes in, I got very nauseous and stopped right in time not to vomit (sorry). I still can't recover and feel awful. The problem is I always have this issue, I 'm either too hungry during a workout so I feel lightheaded and weak or too full and I feel nauseous and weak; both suck. So how do you know when it's time to workout, when you have digested the food but still have energy from it to workout successfully?