Turkey‑Bacon, Spinach & Egg Wrap

Symptom focus (early afternoon): POTS‑related orthostatic dizziness.Light‑headed after a morning lab, I needed salt, protein, and potassium in a form I could assemble quickly while seated. This turkey‑bacon, egg, spinach, and avocado wrap does exactly that—its main goal is to support blood‑volume and steady heart rate on dizzy days.

Why it helps POTS

• Sodium bump: turkey bacon and the whole‑grain tortilla together provide roughly 750 mg sodium—enough to boost plasma volume without resorting to electrolyte packets.

• Balanced potassium: avocado and spinach add ~520 mg potassium, keeping the sodium‑to‑potassium ratio in a range that promotes stable blood pressure rather than spikes.

• Quick prep: everything cooks in the same pan; total standing time is under three minutes, so you can stay seated for most of the process.

(While the spinach and avocado do contribute magnesium and anti‑inflammatory fats, the wrap is not formulated specifically for lupus flares or vestibular migraine management.)

Ingredients (one large wrap)

Item	Amount	Where I bought it
Whole‑grain tortilla (10‑inch)	1	Trader Joe’s
Turkey bacon	2 strips	Harris Teeter
Large eggs	2	Durham Farmers’ Market
Fresh spinach, chopped	1 loose cup	Farmers’ market
Avocado, sliced	¼ fruit	Whole Foods
Extra‑virgin olive oil	1 tsp	Trader Joe’s
Sea salt & pepper	pinch each	Pantry

Method (10 min, ≤3 min standing)

1. Crisp turkey bacon in a skillet, 2 min per side; slice.

2. Scramble eggs in the same pan with olive oil, seasoning lightly.

3. Fold spinach into the eggs for the last 30 sec to wilt.

4. Layer tortilla with avocado, egg‑spinach mix, and turkey bacon.

5. Roll, tuck ends, slice, and serve—or wrap in foil for later.