Greek Yogurt Bowl with Mixed Frozen Berries and Honey

Symptom check-in

POTS:Late-morning energy dip with mild shakiness after being upright for a while - needed protein and quick carbs without volume or heaviness

Vestibular migraine:Low-grade head pressure and light sensitivity earlier in the day - tolerated cold food but avoiding citrus, chocolate, and strong flavors

Lupus:General fatigue, no acute joint pain - wanted something easy, no cooking, and not inflammatory

Disorder safety check

Condition	Works?	Why
POTS	Mostly yes	Protein + simple carbs help, but cold food can worsen symptoms for some
Lupus	Yes	No frying, low fat, anti-inflammatory berries
Vestibular migraine	Caution	Mixed berries can trigger migraines for some people

Note: If berries worsen migraine symptoms, swap for pear, banana, or applesauce.

Ingredients (1 bowl)

• ¾–1 cup plain Greek yogurt (full-fat or low-fat depending on tolerance)

• ½–¾ cup frozen mixed berries (blueberries, raspberries, cherries)

• 1–2 tsp honey (to taste)

Optional:

• Extra yogurt if you need more protein

• Pinch of salt if pairing with POTS salt intake elsewhere

How to make it

1. Prepare the berries

• Remove frozen berries from the freezer.

• Let sit 5–10 minutes so they soften slightly and release juice.

• You want them cold but not rock-hard.

2. Add the yogurt

• Spoon yogurt into a bowl.

• Smooth the surface gently with the back of the spoon.

3. Assemble

• Scatter softened berries evenly over the yogurt.

• Drizzle honey lightly across the top (start small and adjust).

4. Eat mindfully

• If cold worsens symptoms, let the bowl sit another few minutes before eating.

• Eat slowly to avoid blood sugar swings.

Notes for symptom days

• If POTS symptoms are worse: pair with a salty drink or add a pinch of salt elsewhere in the meal.

• If vestibular migraine is active: choose one berry instead of a mix, or skip berries entirely.

• If lupus fatigue is high: this works well as a low-effort meal when cooking feels impossible.