Yellow Squash and Zucchini Omelet with Arugula, Feta, and Pesto

Symptom check-in

POTS:Morning upright weakness with shaky legs and mild tachycardia - needed protein and salt early without a heavy carb load

Vestibular migraine:Light sensitivity and slight motion intolerance - avoiding sharp acidity and strong smells; soft eggs and mild herbs felt safest

Lupus:Hand and wrist stiffness on waking with general inflammatory fatigue - wanted warm food and gentle fats without frying

Disorder safety check

Condition	Works?	Why
POTS	Mostly	Protein + salt help, but low carbs may not be enough alone
Lupus	Yes	Light sauté, anti-inflammatory fats, no heavy oils
Vestibular migraine	Yes	No acid, no spice, mild flavors

For POTS-heavy mornings, pair with toast or salted potatoes.

Ingredients (1 plate)

Omelet base

• 2 eggs

• Salt and black pepper

• Olive oil

Vegetables

• ½–1 cup yellow squash, thinly sliced

• ½ cup zucchini, thinly sliced

Toppings

• 1 cup arugula

• 1–2 tbsp crumbled feta

• 1–2 tsp pesto (very small amount)

How to make it (step-by-step, very clear)

1. Cook the vegetables

• Heat a skillet over medium heat.

• Add 1 tsp olive oil.

• Add squash and zucchini in a single layer.

• Cook 3–4 minutes, flipping once, until soft and lightly golden.

• Season lightly with salt and remove from pan.

2. Make the omelet

• In a bowl, whisk eggs with a pinch of salt and pepper.

• Add ½ tsp olive oil to the same pan over low–medium heat.

• Pour in eggs and let set gently without stirring.

• Once mostly set, add cooked vegetables to one side.

3. Fold and finish

• Carefully fold omelet over the vegetables.

• Cook 1–2 minutes more until just set - avoid browning.

4. Top and serve

• Slide omelet onto a plate.

• Add arugula on top (no dressing needed).

• Sprinkle feta lightly.

• Spoon pesto sparingly over the vegetables only.

Notes for symptom days

• For POTS: add more salt to the eggs or eat with bread.

• For vestibular migraine: skip pesto entirely if basil triggers you.

• For lupus: this works best eaten warm, not hot, to avoid fatigue spikes.