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,

i actually felt fine today.no dizziness, no joint pain, no migraine warning signs. which is exactly why i didn’t want to mess it up. i’ve learned the hard way that feeling good doesn’t mean i can skip meals or eat like an idiot and expect my body to stay chill. if i don’t eat real food on the good days, the bad ones show up faster. so i made noodles. nothing heavy, nothing risky. warm, salty, easy to digest. the kind of meal that keeps things steady instead of pushing my luc

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

Today was one of those days when I felt mostly fine until I tried to do normal things. I walked to class, realized halfway there that my knees were not on board, and spent the rest of the afternoon sitting weirdly because my hips were mad too. Not dizzy, not migraine-y, just sore and tired in a way that makes standing around cooking feel way longer than it should. Disorder Helpful? Rationale POTS Neutral-to-supportive This works for me energy-wise if the fritters and couscous

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 I was in a lot of pain. My joints were stiff enough that I was moving slower than usual, and I had that heavy, low-grade fatigue where everything feels like more effort than it should. My lupus flare is not quieting down. I decided to try out tofu today! enjoy. Disorder Helpful? Rationale POTS Neutral-to-supportive Rice + protein helps with energy, but this only works for POTS if you salt the tofu and rice intentionally or use a salty sauce. Lupus Supportive Tofu, ric

Today was one of those days where my joints hurt enough that even holding my phone was annoying, and I skipped lab because of that dull liver pain that makes it hard to sit upright for more than a few minutes. I wasn’t dizzy, but I was exhausted in a way that snacks don’t fix. I needed real food. Protein, fat, something filling that wouldn’t make everything worse later. Disorder Helpful? Rationale POTS Neutral-to-supportive This keeps my energy more stable, but only if I salt

This was a low-symptom afternoon. No POTS dizziness, no lupus joint pain, and no migraine warning signs. I wanted something cold and easy after walking back from campus - filling enough to hold me over, but not heavy. This is a “safe on good days” bowl for me. Not something I’d reach for during a migraine-prone window, but steady when my body is calm. Disorder impact Disorder Helpful? Rationale POTS No This bowl is naturally low in sodium (< 100 mg). It’s refreshing and has p

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

Chocolate-chia pudding for fiber and a sweet fix—great on symptom-neutral days; salt it up for POTS or skip cacao/peanuts if they spark migraines.

Symptom snapshot Low-level joint stiffness and hand swelling signaled a lupus symptom flare-up  this afternoon, but I’m clear of...