Fried Eggs, Smashed Avocado Toast, and Berries

Symptom check-in

POTS: I had dizziness every time I stood up this morning and my heart rate was spiking just from walking to the kitchen — I needed something with real protein and healthy fats to stabilize my blood pressure and get through the day.

Vestibular migraine: None.

Lupus: I woke up with that deep bone ache in my joints and some fatigue that made even getting dressed feel like a lot — I needed something anti-inflammatory to help bring the inflammation down without upsetting my stomach.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Eggs and avocado provide protein and healthy fats to support blood pressure stability; toast gives slow-release carbs to prevent blood pooling crashes
Vestibular migraine	—	This meal doesn't specifically target vestibular migraine symptoms
Lupus	Yes	Avocado and eggs are anti-inflammatory; berries are packed with antioxidants that help fight oxidative stress linked to lupus flares

Ingredients (makes 1 plate)

Eggs

• 2 eggs

• Butter or olive oil for the pan

• Pinch of red pepper flakes (optional)

• Salt to taste

Everything else

• 2 slices sourdough or whole grain bread, toasted

• 1 ripe avocado

• Squeeze of lemon juice

• Salt and pepper

• Handful of blueberries

• Handful of blackberries

Steps

1. Mash the avocado — Scoop your avocado into a small bowl. Add a squeeze of lemon, a pinch of salt, and mash until it's mostly smooth but still a little textured. Set aside.

2. Toast the bread — Toast your slices to whatever level of crunch you like. Sourdough gets a really good crisp on the outside and stays chewy inside — worth it if you have it.

3. Fry the eggs — Heat a nonstick pan on medium-low and add a small knob of butter or a drizzle of olive oil. Crack both eggs in gently. Cook low and slow — you want the whites fully set but the yolks still runny. That takes about 3 to 4 minutes without flipping. If you like them more set, cover the pan with a lid for the last minute. Season with salt and red pepper flakes right at the end.

4. Plate it — Lay your toast on one side of the plate. Spoon the smashed avocado next to it. Add your eggs on top or alongside. Pile the blueberries and blackberries in the remaining space.

5. Eat it while it's warm — the yolk is the whole point.