Soft-Boiled Egg and Sweet Potato Rice Bowl with Herbs, Scallions, and Feta

My Symptom Check in for Today:

POTS: I had dizziness when I stood up and my heart rate spiked. I wanted salt and steady carbs. Feta and salted eggs were the point, not an accessory.

Vestibular migraine: No vestibular migraine symptoms today - no vertigo, no nausea, no light sensitivity.

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

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + complex carbs + protein support blood volume goals and reduce the “crash” feeling
Vestibular migraine	Usually	No obvious high-risk ingredients; keep seasonings mild if you are sensitive
Lupus	Yes	Balanced meal with minimally processed ingredients

Ingredients (1 bowl)

• 1/2 to 1 cup cooked rice (white or brown)

• 1 small sweet potato, cubed and roasted (or microwaved)

• 2 eggs

• 2 to 3 tbsp feta, crumbled

• 1 scallion, sliced

• Handful of herbs (dill and/or cilantro)

• 1 tsp sesame seeds

• Salt and pepper

• Optional: olive oil drizzle

Steps

1. Cook sweet potatoRoast at 425°F for 20 to 25 minutes with olive oil and salt, or microwave cubes until soft.

2. Soft-boil eggsBoil water, add eggs for 7 minutes, then transfer to ice water and peel.

3. AssembleAdd rice, sweet potato, eggs, feta, scallions, herbs, and sesame seeds. Salt to taste.