So often a vestibular migraine diagnosis is more than just being dizzy. It can be accompanied with chronic fatigue, light sensitivity, imbalance issues, hearing loss, tinnitus, brain fog, headaches and so much more. And when you’re already feeling awful it can be hard to want to pull yourself off the couch or find the energy after a long day to not only cook dinner but make sure that it’s migraine-friendly.

But what if I told you that you could prepare easy, healthy, delicious and migraine-friendly meals? It’s true. A vestibular disorder doesn’t mean that you have to resort to take-out or processed foods (plus, that’s only going to make you dizzier.)

My friend Alicia, a.k.a The Dizzy Cook has stopped by to share with us “5 Easy and Migraine Friendly Weeknight Dinners.”

Note: these are also great for anyone with gluten allergies or on a diet as well!

When I was diagnosed with vestibular migraine, my neurologist gave me a few options for treatment. I decided to try the most natural route first, which eventually led me to research the “Heal Your Headache” diet by Dr. David Buchholz of Johns Hopkins.

The diet was different than any other “healthy” diet I had seen before. Things like nuts and avocado were to be eliminated based on their higher levels of tyramine, which is the same trigger associated with aged meats and cheeses. I figured I had nothing to lose and everything to gain from giving this diet a chance.

But cooking was always the last thing I felt like doing. I tried to think of it as vestibular therapy, where I would look from one ingredient to the next as I added them. Grocery shopping was the worst day of the week because I could hardly tolerate the florescent lights, narrow aisles, and masses of people.

I went at less busy times, armored with sunglasses, earplugs, and a large hat. Over time it got a little easier, and I realized the diet was helping me lower my overall symptoms. I became more tolerant of loud restaurants, weather changes, and strenuous exercise. Eventually, I got to where there were breaks in the 24/7 dizziness, vertigo, and ataxia. Now I am lucky enough to have some days where I’m 100%.

I started The Dizzy Cook in an effort to make these recipes more accessible and easier to follow for others like myself.

Here are a few of my favorite weeknight meals!

Anyone Can Cook Roasted Chicken 

Did you know most pre-made rotisserie chickens contain MSG and other migraine triggering ingredients?

You’ll see from the pictures I made this on a night I felt terrible, which is why the chicken is upside down! It looks complicated, but this recipe only requires a few herbs and some butter. It takes about 10 minutes to prep everything and then a little over an hour to cook, but all that time is hands off.

You’re left with a beautifully roasted chicken that you can use for the next several days in salads, sandwiches, etc. I then use the leftover chicken bones to make this migraine safe instant pot chicken stock the next day.

Full Recipe: Anyone Can Roast Chicken

Mediterranean Halibut 

This is one of my most popular recipes on Pinterest. It takes less than 30 minutes from start to finish, requires one dish, and is also Whole 30/Paleo for those who are watching their carbs. I’ve tried this spread on other types of fish and it’s always delicious.

Full Recipe: Mediterranean Halibut 

Healthy Egg Roll Bowl 

Since I’ve had to avoid most Chinese restaurants due to MSG and soy being such large migraine triggers, this recipe is the next best thing to take-out. It also only uses one pan and cooks in under 20 minutes.

Full Recipe: Healthy Egg Roll Bowl

Instant Pot Pulled Pork 

This recipe is a total crowd pleaser and is also great to make on Sunday night to have on hand for the week. I’ll use it on eggs for breakfast, on top of salads, and in enchiladas, nachos, or tacos.

Full Recipe: Instant Pot Pulled Pork

Chicken “Marsala”

Because alcohol can be an issue for many with a vestibular disorder and migraine, I made this gluten free, non-alcoholic take on the classic comfort meal. This recipe cooks in one pot and takes around 30 minutes total. If you can’t tolerate mushrooms because they are higher in free glutamate, try this recipe for Moroccan Chicken instead!

Full Recipe: Chicken “Marsala”

For my Vegetarian friends, this Vegan Nut Free Pesto has been a lifesaver for me on weeknights that I just have pasta in my pantry and don’t feel like cooking much.

For more recipes, be sure to check out The Dizzy Cook blog, and look out for Alicia’s Cookbook that will be coming out February 2020!

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