Condition Verdict Notes POTS Helpful Protein + salt combo worked well Lupus Safe Simple ingredients, no inflammatory load Vestibular migraine Depends Sesame is fine for me, raw veg only in small amounts Ingredients (1 serving) Steamed bao buns Salmon fillet, cooked and seasoned Sliced cucumber Shredded carrot Chives or scallions Sesame seeds Light sauce or aioli (optional) How I made it Cook salmon until just done and flaky. Steam bao until warm and pillowy. Layer cucumber, s

Symptom check-in Energy : decent, fragile POTS : stable as long as I ate Head : clear Migraine : quiet GI : cooperative Why this meal made sense This is one of those meals that looks indulgent but is actually structured : Protein  from cottage cheese Salt  (lightly) if you add prosciutto Carbs  from toast to prevent a crash Natural sweetness  from peaches instead of sugar It hits enough  of everything without going overboard. Disorder safety check Condition Verdict Notes POTS

Disorder impact Condition How it landed Why POTS Helpful Eggs + cottage cheese = protein + sodium = more stable morning Lupus Neutral Nothing inflammatory-heavy here, gentle start Vestibular migraine Mostly safe Savory, no sugar spike, tomatoes were fine today What’s on the plate Soft eggs (not overcooked - texture matters) Toast layered with cottage cheese  for protein without heaviness Prosciutto  for salt and flavor Warm tomatoes for acidity without raw sharpness This is o

Disorder impact Disorder Helpful / Neutral / Risk Rationale POTS Helpful Rice and yogurt helped stabilize energy, and the salt mattered more than I expected. Lupus Neutral-to-supportive Warm food helped stiffness; nothing here made my joints angrier later. Vestibular migraine Depends Tomatoes can be a trigger for some. Fine for me on a low-risk day, but not migraine-safe for everyone. What this is A soft roasted tomato stuffed with herby rice, extra rice on the side, and a do

Disorder impact Disorder Helpful / Neutral / Risk Rationale POTS Helpful Warm, salty broth supports blood volume and is easier than forcing fluids. Lupus Neutral-to-supportive Gentle on joints and digestion; warmth helped stiffness without adding inflammatory stress. Vestibular migraine Generally safe Soft textures, mild flavors, no common triggers for me on sensitive days. What this is Pillowy gnocchi floating in rich bone broth, with a little broccoli on the side so it stil

This was a POTS + fatigue  day. I stood up to get water and immediately had to lean against the counter because my heart rate jumped and my legs felt weirdly hollow. Disorder impact Disorder Helpful / Neutral / Risk Rationale POTS Helpful Brothy, salty, easy to eat while seated. Warm fluids helped calm the tachycardia for me. Lupus Neutral-to-supportive Mushrooms and broccoli didn’t aggravate joint pain, and the warmth helped stiffness. Vestibular migraine Generally safe No s

This was a POTS-y  day. I got out of the car and immediately felt that familiar rush - heart rate spiking, vision going fuzzy around the edges, that “oh cool I might need to sit on the curb” feeling. Not a full crash, but enough that standing in the kitchen sounded miserable. I wanted something cold , salty , and low-effort . No stove. No multitasking. Just food I could eat slowly while sitting down and letting my body calm itself. This bowl was exactly that. Disorder impact

Disorder Helpful / Neutral / Risk Rationale POTS Helpful Halloumi is naturally salty and high-protein, which helps with blood volume and energy. Lupus Neutral Higher fat, but not inflammatory for me on lower-pain days. Skip if joints are flaring. Vestibular migraine Depends Aged cheeses can be a trigger for some. Halloumi is usually lower-histamine than others, but personal tolerance matters. What this is Thick toast, smashed avocado, and aggressively crispy halloumi with chi

Disorder Helpful / Neutral / Risk Rationale POTS Helpful Protein + a little fat helps stabilize energy without a sugar crash. Add salt if needed. Lupus Neutral-to-supportive Light protein and greens are usually gentle on inflammation on lower-pain days. Vestibular migraine Neutral No obvious triggers for me. Basil pesto is fine unless herbs are a trigger for you. What this is Toasty whole-grain bread, fluffy egg whites, pesto, and a little melted cheese. Crunchy on the outsid

Disorder impact Disorder Helpful? Rationale POTS Helpful Eggs provide protein to stabilize blood sugar. Adding salt helps support blood volume on low-energy days. Lupus Neutral-to-supportive Gentle, cooked foods are easier on joints and digestion. No inflammatory triggers or heavy spices. Vestibular migraine Helpful Soft texture, warm temperature, no citrus or vinegar, low sensory load. Ingredients — makes one plate Item Amount Notes Eggs 2 Room temp if possible Butter or oli

Condition How it fits POTS Supportive. Rice plus salt helps after being horizontal for hours, especially if I season it well or add a salty side. Lupus Supportive. Soft carbs and simple protein are easy on my body when I’m wiped out and sore. Vestibular migraine Supportive. This is one of my safest foods when my head is sensitive and nausea is nearby. I had a killer migraine again today. DHA is always good for kicking head pain so I went with a salmon snack. Simple Salmon Ric

I woke up with a killer migraine today. Seeing as most things made me nauseous, i decided to go with plain sweet potato, greenbeens, and shrimp. Condition How it fits POTS Neutral-to-supportive. After being in bed all day, this helps with energy if I’m intentional about salt or pair it with electrolytes. Lupus Supportive. Simple protein and cooked vegetables feel safe when my body is already exhausted. Vestibular migraine Supportive. This is one of my go-to meals when my head

I didn’t feel dizzy, but my stomach felt touchy in that vague, annoying way where i knew greasy or heavy food would ruin the rest of the day. my energy was low, my brain felt slow, and i wanted something warm. so i went with chickpeas and vegetables. roasted until everything was soft and a little caramelized. Condition How it fits POTS Neutral-to-supportive. The carbs help with energy, but this only works if I salt the chickpeas and grain intentionally or pair it with a salty

i didn’t wake up hungry. i was halfway through my morning before it hit me all at once - that hollow, shaky feeling where my hands feel a little weak and my brain starts lagging behind my body. Condition How it fits POTS Helpful as a quick stabilizer. Carbs + fat help stop the drop, but I usually add electrolytes or something salty alongside it. Lupus Supportive. Soft foods like this are easy on my body when energy is low and joints feel heavy. Vestibular migraine Usually saf

Today was actually fine. no dizziness, no joint pain, no migraine creeping in. which is exactly when i have to be careful. i’ve learned that feeling good doesn’t mean i get to ignore food. if i skip meals or eat something random on days like this, my body will absolutely cash that check later. so instead of pushing it, i cooked something on purpose. i wanted something steady. carbs for energy, protein so i don’t crash, salt to keep things even. nothing heavy, nothing flashy,

Disorder Helpful? Rationale POTS Neutral-to-supportive Eggplant and cheese don’t provide much sodium unless you salt intentionally. This works better if you’re already hydrated or pair it with something salty. Lupus Supportive Cooked vegetables and simple fats are usually easy on my body on joint-pain days. This doesn’t feel inflammatory for me. Vestibular migraine Depends Tomatoes, mushrooms, and cheese can be triggers for some people. I tolerate this on low-risk days but sk

i was driving home and felt fine. then i parked, stood up, and my heart rate spiked so fast my vision went blurry for a second. i stood there next to my car pretending i was just checking my phone until it passed. by the time i got inside, my joints were achey and i had that gross combo of hunger + nausea where nothing sounds good but not eating makes it worse. so i made steak. salty, simple, no thinking. onions because they were there. greens because i knew i should eat some

When I eat this This is a POTS-safe, low-effort, eat-now  meal. I make it when I need food fast but standing for a long time feels bad. It’s filling without being heavy, and it works sitting down. Ingredients — makes 1 large toast (or 2 smaller) 1 thick slice sourdough or country bread ⅓–½ cup whole-milk ricotta ½ small eggplant, sliced into rounds ½ cup cherry tomatoes, halved 1–2 tbsp pesto (store-bought is fine) Olive oil Salt How to make it Roast the vegetables Toss eggpl

Today started fine and then slowly went downhill. My knees and wrists were sore enough that standing in the kitchen felt longer than it should have, and by mid-afternoon I had that gross hollow feeling where I realized I’d barely eaten because everything felt like too much effort. Not dizzy yet, but close enough that I could tell skipping food wasn’t an option. I needed something warm and grounding. Real carbs, real protein, something I could eat sitting down without it turni

Today was a relatively calm day symptom-wise. No POTS dizziness, no lupus joint pain, and no migraine signs creeping in. I wanted something warm and filling that wouldn’t come back to bite me later, especially after being on my feet most of the day. This is one of those meals that looks heavier than it actually feels for me, as long as I salt it intentionally and don’t overcomplicate it. Disorder impact Disorder Helpful? Rationale POTS ✓ Yes Salted pasta water + added salt in