Lemon Chicken Bowl with Green Beans, Baby Potatoes, Avocado, and Cottage Cheese

Symptom check-in

POTS: I had dizziness every time I stood up today and trouble breathing during simple exercise today - I needed salt and steady carbs today, so I salted the potatoes hard and ate this slowly.

Vestibular migraine: I had no vestibular migraine symptoms today - no vertigo, no nausea, and no light sensitivity.

Lupus: I had no rash, no body aches, no fever, and no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + potatoes + protein is a reliable combo
Vestibular migraine	Conditionally	Lemon and chili flakes can trigger some people - keep mild if sensitive
Lupus	Yes	Fully cooked, balanced, anti-inflammatory-leaning fats (avocado, olive oil)

Ingredients (1 big bowl)

Chicken

• 1 chicken breast (or 1 large thigh), sliced after cooking

• 1 tbsp olive oil

• 1/2 tsp salt (more if targeting POTS support)

• Black pepper

• 1/2 tsp garlic powder (optional)

• 1/2 tsp dried oregano or Italian seasoning

• 1/2 lemon (zest + juice)

Veg + carbs

• 8 to 10 oz baby potatoes

• 1 to 2 cups green beans, trimmed

• Olive oil

• Salt + pepper

Toppings

• 1/2 avocado

• 1/4 to 1/2 cup cottage cheese (pasteurized)

• Chili flakes (optional)

• Microgreens or arugula (optional)

Steps

1) Cook the potatoes (best texture)

1. Put baby potatoes in a pot, cover with cold water, and salt the water well.

2. Bring to a boil, then simmer 12 to 15 minutes until a fork slides in easily.

3. Drain, then put them back in the hot pot for 30 seconds to steam off water.

4. Toss with 1 tbsp olive oil, salt, and pepper.

   • Optional: smash a few lightly with a fork so they catch seasoning.

2) Blister the green beans

1. Heat a pan on medium-high with a drizzle of olive oil.

2. Add green beans, sprinkle salt, and cook 5 to 7 minutes, tossing occasionally, until blistered and tender-crisp.

3. If they are still too firm, add a splash of water and cover for 1 minute, then uncover to let it evaporate.

3) Cook the chicken (juicy, not dry)

1. Pat chicken dry. Season with salt, pepper, garlic powder, and oregano.

2. Heat a pan on medium with olive oil.

3. Cook chicken 4 to 6 minutes per side (depending on thickness) until fully cooked.

4. Turn off heat. Squeeze lemon juice over the chicken and add a little lemon zest if you want it brighter.

5. Let it rest 5 minutes, then slice.

4) Build the bowl

1. Add potatoes and green beans to the bowl.

2. Add sliced chicken.

3. Add avocado and a scoop of cottage cheese.

4. Top with chili flakes and microgreens if using.

5. Taste and add salt - this bowl is supposed to be salty if you are aiming for POTS support.

Tiny swaps

• If lemon is a vestibular migraine trigger, skip it and use just salt + olive oil + herbs.

• If you need more carbs for POTS, add a slice of bread or extra potatoes.