Sunny-Side Egg & Avocado Plate

Targeted disorders after salting

Disorder	Effect	Why
Lupus flare-up	✔︎	Avocado’s monounsaturated fat, egg-yolk vitamin D, and polyphenol-rich greens & tomatoes help calm inflammatory pathways.
POTS	✔︎ (with salt)	Adding ⅛ tsp fine sea salt (~280 mg) over the egg and avocado bumps the plate’s sodium from ~220 mg to ~500 mg. That puts the meal squarely in the 500-700 mg “mini-bolus” range many POTS patients use to stabilize blood volume between electrolyte drinks.
Vestibular migraine	Mostly safe	All ingredients are fresh and low histamine; skip sourdough for a gluten-free tortilla if fermented grains trigger headaches.

Ingredients — 1 plate

Item	Amount	Notes
Sourdough slice	1	~160 mg Na
Large egg	1	Sunny-side in 1 tsp olive oil
Avocado half	½	Potassium + MUFAs
Baby-greens mix	1 cup	Spinach, arugula, beet greens
Cherry tomatoes	6 halves	Vitamin C & lycopene
Extra-virgin olive oil	2 tsp	1 tsp for egg, 1 tsp to dress greens
Fine sea salt	⅛ tsp	~280 mg Na, sprinkled on egg & avocado
Cracked pepper	Pinch	Optional heat

8-minute method (standing ≤ 4 min)

1. Toast sourdough; meanwhile heat 1 tsp olive oil, cook sunny-side egg 2-3 min.

2. Dress greens & tomatoes with remaining oil, small pinch salt/pepper.

3. Plate toast, greens, avocado half, and egg. Sprinkle ⅛ tsp sea salt over egg & avocado. Eat seated.

Nutrition snapshot (salted version)

• Protein   11 g

• Fiber    6 g

• Sodium   ~500 mg

• Potassium  550 mg

• Prep/standing 8 min / ≤ 4 min on feet