Salmon, Arugula, Chickpea, and Avocado Salad

Symptom check-in

POTS:Midday energy dip with upright fatigue - needed protein and salt without a carb-heavy crash

Vestibular migraine:No active vertigo, mild visual sensitivity - avoided acidity and heavy dressings, kept textures soft

Lupus:Low-grade inflammation and hand stiffness - wanted omega-3 fats and raw greens that weren’t aggressive or spicy

Disorder safety check

Condition	Works?	Why
POTS	Yes	Protein + salt from salmon and chickpeas
Lupus	Yes	Omega-3s and anti-inflammatory fats
Vestibular migraine	Mostly	Works if dressing is low-acid and mild

This salad works best when migraines are quiet - not ideal during nausea or strong head pressure.

Ingredients (1 bowl)

• 2–3 cups arugula

• 3–4 oz cooked salmon, flaked

• ½ cup chickpeas, rinsed and drained

• ¼–½ avocado, sliced

• A few roasted red pepper strips or tomato slices

• 1 tbsp mixed seeds (sunflower, pumpkin, or sesame)

• Olive oil

• Salt and black pepper

Optional: tiny drizzle honey or mild mustard if tolerated

How to make it

1. Prepare the greens

• Add arugula to a large bowl.

• Drizzle with 1–2 tsp olive oil and a pinch of salt.

• Toss gently with hands until lightly coated.

2. Add the protein

• Flake salmon into large chunks.

• Place evenly over the greens.

3. Add the rest

• Scatter chickpeas over the salad.

• Add avocado slices and red pepper or tomato.

4. Finish

• Sprinkle seeds on top.

• Add black pepper if tolerated.

• Taste and adjust salt - especially helpful for POTS.

Notes for symptom days

• For POTS: pair with fluids or electrolytes; add extra salt if needed.

• For vestibular migraine: skip acidic dressings and keep portion moderate.

• For lupus: works well on inflammation days due to omega-3 content.