Quick PBJ + banana Toast

i didn’t wake up hungry. i was halfway through my morning before it hit me all at once - that hollow, shaky feeling where my hands feel a little weak and my brain starts lagging behind my body.

Condition	How it fits
POTS	Helpful as a quick stabilizer. Carbs + fat help stop the drop, but I usually add electrolytes or something salty alongside it.
Lupus	Supportive. Soft foods like this are easy on my body when energy is low and joints feel heavy.
Vestibular migraine	Usually safe. Banana and nut butter work for me when I need food fast and don’t want to risk nausea.

Peanut Butter, Banana, and Jam Toast

Ingredients (1–2 toasts)

• 1–2 slices bread

• Peanut butter (or almond butter)

• 1 banana, sliced

• Jam or jelly

• Optional: cinnamon or a pinch of salt

How I make it

1. Toast the bread until sturdy.

2. Spread peanut butter generously.

3. Add jam.

4. Top with banana.

5. Sit down and eat it right away.