I think you should start by looking at the Local and Remote Notification Programming Guide. Its Scheduling and Handling Local Notifications section shows how to schedule a notification for 07:00, and it should be relatively straightforward to generalise from there.
If you have problems understanding that code, please feel free to post back with specific questions.
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Quinn “The Eskimo!”
Apple Developer Relations, Developer Technical Support, Core OS/Hardware
let myEmail = "eskimo" + "1" + "@apple.com"