Steak, Eggs, and Avocado

Symptom check-in (specific to this meal)

• POTS: woke up with low blood pressure, shaky limbs, and that hollow “I’m upright but not fueled” feeling

• Vestibular migraine: mild head pressure, but no spinning - I knew under-eating would make it worse

• Lupus: deep muscle fatigue rather than joint pain, the kind that feels like your body didn’t recharge overnight

Disorder safety check

Condition	Safe?	Why
POTS	Helpful	Salt, fat, protein = better circulation support
Lupus	Neutral → helpful	Satisfying without inflammatory overload
Vestibular migraine	Safe	No sugar spike, no sensory overload

Ingredients (1 solid plate)

• Steak (ribeye, sirloin, or strip)

• 2 eggs

• ½–1 avocado, cubed

• Butter

• Olive oil

• Salt and black pepper

How to make it (very specific)

1. Bring the steak to room temp

   Take steak out of the fridge 20–30 minutes before cooking. Pat completely dry. Season generously with salt and pepper on both sides.

2. Sear the steak

   • Heat a heavy pan over medium-high until very hot

   • Add a small amount of oil

   • Place steak in pan and don’t move it for 3–4 minutes

   • Flip, add a knob of butter, and cook another 3–4 minutes

   • Baste with butter if you want

   • Remove and let rest at least 5 minutes before slicing

3. Cook the eggs

   • Lower heat to medium

   • Add a bit more oil or butter

   • Crack eggs in and cook until whites are set but yolks still soft

   • Season lightly with salt and pepper

4. Prep the avocado

   Cube or slice avocado and season with salt and pepper. That’s it.

5. Assemble

   Slice steak against the grain. Plate with eggs and avocado. Spoon a little resting butter/juice over the steak.