How my symptoms showed up Felt slightly lightheaded if I waited too long to eat Standing still felt worse than moving briefly No nausea, but low tolerance for strong smells Appetite was there, just not for a large meal Disorder safety check Condition Verdict Notes POTS Helpful Salt + protein worked well Lupus Safe No obvious inflammatory triggers Vestibular migraine Generally safe Savory, low-sugar foods are easier Ingredients (1 serving) Toasted bread Ricotta cheese Smoked s

How my symptoms showed up Full, heavy GI feeling without nausea Low appetite but strong craving for salt and acid Felt foggy and uncomfortable after richer food earlier Cold foods felt tolerable, warm foods did not Disorder safety check Condition Verdict Notes POTS Neutral Salt helped, but no carbs or protein Lupus Depends Raw veg is fine for me when symptoms are quiet Vestibular migraine Depends Chili oil works only on low-sensitivity days Ingredients (1 serving) Thinly slic

How my symptoms showed up Heavy fatigue with that hollow, low-fuel feeling Mild nausea that improved once I started eating Head pressure without light sensitivity Felt noticeably better about ten minutes after finishing Disorder safety check Condition Verdict Notes POTS Helpful Carbs + fat helped stabilize me Lupus Safe Simple ingredients, no inflammatory load Vestibular migraine Depends Bananas are fine for me, sweetness kept in check Ingredients (1 serving) Toasted bread Pe

How my symptoms showed up Mild nausea that worsened with strong smells Pressure behind my eyes without sharp pain Felt okay while eating, less okay standing afterward Low tolerance for heat or large portions Disorder safety check Condition Verdict Notes POTS Neutral Protein helped, but no carbs means limited support Lupus Depends Raw fish is fine for me when I’m stable Vestibular migraine Depends Raw + cold worked today, wouldn’t on worse days Ingredients (1 serving) Fresh ra

How my symptoms showed up Subtle head pressure that worsened if I waited too long to eat General body heaviness, especially standing Mild nausea that improved with warm food Low tolerance for cold or crunchy textures Disorder safety check Condition Verdict Notes POTS Helpful Warm, salty food helped stabilize me Lupus Safe No obvious inflammatory triggers Vestibular migraine Generally safe Warm, savory foods are easier Ingredients (1 serving) Steamed or boiled dumplings Cooked

How my symptoms showed up Pressure across my forehead without stabbing pain Slight nausea that improved after eating Felt unsteady if I waited too long between bites Sensory tolerance was low, but textures were manageable Disorder safety check Condition Verdict Notes POTS Helpful Salt + carbs helped smooth things out Lupus Safe Simple ingredients, low inflammatory load Vestibular migraine Generally safe Cool, mild flavors worked today Ingredients (1 serving) Cooked soba noodl

How my symptoms showed up Dull pressure in my temples with intermittent nausea Light sensitivity, no spinning yet Body felt heavy and slow, especially standing Appetite present but fragile Disorder safety check Condition Verdict Notes POTS Helpful Eating early helped stabilize me Lupus Safe Gentle, no inflammatory load Vestibular migraine Generally safe Cold + soft was tolerable Ingredients (1 serving) Chia pudding (pre-soaked) Plain yogurt Berry compote or mashed berries Opt

How my symptoms showed up Sharp pain in my temples with intermittent nausea Light sensitivity but no spinning Skin calm earlier, later noticed a butterfly rash spreading toward my neck Disorder safety check Condition Verdict Notes POTS Helpful Eating early + protein helped stabilize me Lupus Safe No inflammatory triggers Vestibular migraine Depends Persimmon is fine for me in small portions Ingredients (1 serving) Plain yogurt (full-fat or Greek) Ripe persimmon, sliced Granol

Disorder safety check Condition Verdict Notes POTS Helpful Protein + carbs worked well Lupus Safe No inflammatory heavy hitters Vestibular migraine Safe Mild flavors, no sharp triggers Ingredients (1 serving) Toasted bread Ricotta cheese Cooked green peas Olive oil Salt and black pepper Optional: lemon zest How I made it Toast bread until just crisp. Spread ricotta generously. Spoon warm peas on top. Finish with olive oil, salt, pepper, and a little lemon zest if tolerated. E

Condition Verdict Notes POTS Helpful Rice + salt helped keep me steady Lupus Generally safe Simple ingredients, no heavy fats Vestibular migraine Depends Raw fish and spice are hit-or-miss Ingredients (1 serving) Sushi rice Nori sheets Spicy tuna mixture Cucumber or jalapeño slices How I made it Scoop rice onto nori. Add tuna mixture and vegetables. Fold gently and eat immediately. Fresh matters here. Sitting down matters too. Why I’d make this again Easy to stop when I’ve ha

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 low-grade bad body day. Not dramatic, just annoying. I woke up already tired, joints a little creaky, head foggy in that way where words take a second longer to land. Standing to cook felt doable Disorder Helpful / Neutral / Risk Rationale POTS Neutral-to-helpful Quinoa and tofu give steady energy; tahini adds fat. Needs added salt if you’re symptomatic. Lupus Supportive Kale, olive oil, and pomegranate bring anti-inflammatory compounds that didn’t worsen joint pai

This was one of those weird in-between days. Not a full crash, not great either. I could get out of bed, but my joints felt heavy and my head had that dull pressure like a migraine might be loading in the background. Standing too long made my heart race, but sitting still made everything stiff. Disorder Helpful / Neutral / Risk Rationale POTS Neutral-to-helpful Quinoa gives slow carbs and some protein. Add salt or feta if you need more volume support. Lupus Supportive Eggplan

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