Grilled-Chicken Rainbow Bowl

Symptom check-in

Today’s issues were twofold:

1. Morning orthostatic dizziness (POTS) that left me sitting on the dorm floor after showering.

2. Malar rash on my face and joint aches.

I needed a dinner that would (a) deliver a “mini-bolus” of sodium to steady blood pressure and (b) load up on anti-inflammatory fats and produce for the joints. This bowl does both.

Disorder	Helpful?	Why / Caveats
POTS	✔︎ Yes	Chicken is seasoned with ½ tsp sea salt; dressing adds another ¼ tsp → ≈700 mg sodium in the full bowl (right in the 500-700 mg sweet spot).
Lupus	✔︎ Yes	Avocado MUFAs + tomato/cucumber polyphenols + olive-oil dressing ease inflammatory load.
Vestibular migraine	⚠︎ Usually safe	All ingredients are fresh and low histamine, but avocado can bother some—swap extra cucumber if that’s you.

Ingredients — 1 hearty bowl

Component	Amount	Notes
Romaine or butter lettuce	2 packed cups	Crunchy base
Grilled chicken breast	5 oz, sliced	Marinated in ½ tsp salt, 1 Tbsp lime juice, pinch chili powder
Cherry tomatoes	½ cup, halved	Charred 2 min in the same pan
Cucumber	6 thin rounds	Hydrating, low histamine
Sweet corn	¼ cup	Rinsed canned or thawed frozen
Avocado	½ small, sliced	Potassium + healthy fat
Cilantro-yogurt dressing	Blend: ¼ cup plain Greek yogurt, 1 Tbsp olive oil, 2 Tbsp cilantro, ¼ tsp salt, splash water

15-minute method (standing ≈6 min)

1. Season chicken with salt, chili powder, lime juice; grill or pan-sear 4 min per side. Remove to rest.

2. Char tomatoes cut-side down in the same pan, 2 min.

3. Blend dressing (can be done seated).

4. Assemble bowl: lettuce → warm rice if you want carbs (optional) → sliced chicken → tomatoes, cucumber, corn, avocado.

5. Drizzle dressing, crack pepper, and eat seated.

Nutrition snapshot (full bowl)

• Protein  30 g

• Sodium  ≈700 mg

• Fiber   8 g

• Omega-3 (ALA from avo) 0.35 g