Peach and Cottage Cheese Toast

Symptom check-in

• Energy: decent, fragile

• POTS: stable as long as I ate

• Head: clear

• Migraine: quiet

• GI: cooperative

Why this meal made sense

This is one of those meals that looks indulgent but is actually structured:

• Protein from cottage cheese

• Salt (lightly) if you add prosciutto

• Carbs from toast to prevent a crash

• Natural sweetness from peaches instead of sugar

It hits enough of everything without going overboard.

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Protein + carbs = steadier heart rate
Lupus	Safe	No inflammatory heavy hitters
Vestibular migraine	Depends	Peaches are fine for me most days

(This is a “listen to your body” fruit. Today it was a yes.)

Ingredients (1 serving)

• Toasted bread

• Cottage cheese (full-fat works best for satiety)

• Ripe peach slices

• Optional: prosciutto

• Optional: crushed pistachios or black pepper

How I made it

1. Toast bread until sturdy.

2. Spread cottage cheese generously.

3. Add peach slices (warm or room temp).

4. Layer prosciutto if using.

5. Finish with pistachios or pepper.

Eat sitting down. Slowly. This matters more than people think.

Why I’d make this again

• Feels like a treat without acting like one

• Doesn’t trigger a sugar spiral

• Keeps me upright and functional

• Works when I’m asymptomatic but cautious