Turkey Meatballs with Roasted Potatoes, Cucumber Tomato Salad, and Yogurt

Symptom check-in

POTS:Midday upright fatigue with mild leg heaviness and brain fog - needed salt, protein, and carbs without a blood sugar crash

Vestibular migraine:Background dizziness and light sensitivity - avoiding acidic dressings and sharp flavors, sticking to soft textures

Lupus:Mild joint stiffness and low stamina - wanted something filling but not inflammatory or greasy

Disorder safety check

Condition	Works?	Why
POTS	Yes	Protein + carbs + salt from meatballs and potatoes
Lupus	Yes	Baked, not fried - no heavy oils or processed fats
Vestibular migraine	Mostly	Tomatoes can be a trigger for some - portion matters

If tomatoes trigger migraines, swap for peeled cucumber only or steamed zucchini.

Ingredients (1 bowl)

Turkey meatballs

• 8–10 small turkey meatballs (homemade or minimally seasoned store-bought)

• Ground turkey

• Chopped parsley or dill

• Salt and black pepper

Roasted potatoes

• 1–1½ cups baby potatoes, halved

• Olive oil

• Salt and pepper

Salad

• ½ cup cucumber, chopped

• ½ cup cherry tomatoes, halved

• Optional: dill or parsley

• Olive oil + salt (very light)

Yogurt

• ¼–⅓ cup plain yogurt (Greek or regular, whatever you tolerate)

How to make it

1. Roast the potatoes

• Preheat oven to 425°F (220°C).

• Toss potatoes with 1–2 tsp olive oil, salt, and pepper.

• Spread on a baking sheet in a single layer.

• Roast 25–30 minutes, flipping once, until golden and soft.

2. Cook the turkey meatballs

• If raw:

  • Form small meatballs with turkey, herbs, salt, and pepper.

  • Bake alongside potatoes for 18–22 minutes, or pan-sear lightly until cooked through.

• If pre-cooked:

  • Reheat gently in the oven or skillet until warmed.

3. Prepare the salad

• Add cucumber and tomatoes to a bowl.

• Toss with ½ tsp olive oil and a pinch of salt.

• Add herbs if using.

• Keep dressing minimal to avoid acidity.

4. Assemble the bowl

• Add roasted potatoes to the bottom.

• Arrange turkey meatballs on top.

• Spoon salad to one side.

• Add yogurt last so it stays cool and creamy.

Notes for symptom days

• For worse POTS days: add extra salt to potatoes or pair with a salty drink.

• For active vestibular migraine: reduce tomatoes or remove entirely.

• For lupus fatigue: this works well as leftovers - reheats without becoming greasy.