Eggs + Cottage Cheese Toast with Prosciutto & Tomatoes

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 one of those meals that looks fancy but is actually just strategic.

Ingredients (1 plate)

Ingredient	Why I used it
Eggs	Reliable protein, easy on my stomach
Cottage cheese	Protein + sodium without being rich
Bread	Carb base so I don’t crash
Prosciutto	Salt insurance
Tomatoes	Flavor, moisture, felt okay today
Chives / herbs	Optional but grounding

How I made it (low-effort version)

1. Scramble eggs gently - soft, not dry.

2. Toast bread and spread cottage cheese generously.

3. Add prosciutto and warm tomatoes (pan or residual heat).

4. Eat sitting down. Slowly. No multitasking.

Why this worked

• Savory > sweet for symptom control

• Protein early = fewer late-morning crashes

• Salt without feeling like I’m “medicating” my food

• Felt normal, not clinical