Fat plays a central role in a meat-first diet. It provides flavor, energy, and helps with satiety. Choosing fattier cuts can make the diet more enjoyable and sustainable, especially if you’re coming from a lower-fat way of eating.

Why fat matters

On a meat-first diet, fat helps:

• Increase satisfaction after meals

• Provide steady energy

• Make meals more flavorful

• Reduce the need for frequent eating

Many people who struggle with hunger or low energy on a meat-based diet are simply not eating enough fat.

Cuts that tend to be fattier

Here are some cuts that generally contain more fat and work well for everyday eating:

• Ribeye: One of the most popular choices due to its marbling and flavor.

• Short rib / Chuck: Excellent for slow cooking. Becomes tender and rich.

• Brisket: Very flavorful when cooked low and slow.

• Lamb shoulder: Naturally fattier than many beef cuts and full of flavor.

• Ground beef (higher fat %): Look for 20% fat or more if you want higher satiety.

Leaner cuts like eye of round or very trimmed sirloin can still be used, but they often benefit from added fat (butter, tallow, or bone marrow) during cooking.

How to identify fattier meat

When buying, look for:

• Visible marbling (white streaks of fat within the muscle)

• A good fat cap on steaks or roasts

• Higher fat percentage on ground meat labels

Don’t be afraid of fat — it’s one of the most important components of a satisfying meat-first diet.