Salmon, Potatoes, and Asparagus with Soft Egg

Today started fine and then slowly went downhill. My knees and wrists were sore enough that standing in the kitchen felt longer than it should have, and by mid-afternoon I had that gross hollow feeling where I realized I’d barely eaten because everything felt like too much effort. Not dizzy yet, but close enough that I could tell skipping food wasn’t an option.

I needed something warm and grounding. Real carbs, real protein, something I could eat sitting down without it turning into a whole ordeal.

Disorder	Helpful?	Rationale
POTS	Supportive	Potatoes plus aggressive salting actually help me feel more stable afterward instead of that shaky, wiped-out feeling.
Lupus	Supportive	This is one of those meals that doesn’t make my joints feel worse later, especially on days when everything already aches.
Vestibular migraine	Depends	Salmon and eggs are fine for me when I’m not already migraine-adjacent, but I skip this if my head feels off or I slept badly.

Ingredients — makes one plate

Item	Amount	Notes
Salmon	~4 oz	Fresh, simply cooked
Baby potatoes	1–1½ cups	Boiled or roasted
Asparagus	5–6 spears	Fully cooked
Egg	1	Soft-boiled or poached
Olive oil	1–2 tbsp	Don’t hold back
Salt	To taste	More than feels reasonable
Black pepper	Optional	Skip if it causes issues

Assembly

1. Cook potatoes until soft and season well with olive oil and salt.

2. Cook salmon simply and flake it.

3. Cook asparagus until tender.

4. Add a soft egg on top and season again before eating.

Nutrition snapshot

• Protein ~30–35 g

• Carbohydrates ~35–45 g

• Sodium Moderate to high (if salted intentionally)

• Fat  ~25–30 g

• Prep time 25–30 min seated