Guide

For best nuts for high protein, choose peanuts, almonds, pistachios, and cashews—about 5–7 g protein per ounce with smart portions.

Soy milk and pea milk give the most protein and a smooth texture for non-dairy protein shakes.

The best nuts for protein low fat are pistachios, almonds, and peanuts, which give plenty of protein with less fat per calorie than most nuts.

The best oat milk for protein shakes is an unsweetened or protein-fortified carton with at least 6–8 grams of protein and low added sugar per cup.

The best milk to use with protein powder depends on your goal: higher protein, lower calories, creamier texture, or gentler digestion.

For most protein shakes, unsweetened dairy or soy milk blends best—use 1%–2% for balance, whole milk for calories, or almond milk for a lighter shake.

The best milk to use for protein shakes is ultra-filtered cow’s milk or soy milk for high protein, smooth texture, and easy mixing.

For protein and weight loss, the best meats are lean cuts like skinless chicken breast, turkey breast, extra-lean beef, pork tenderloin, and white fish.

For a high protein diet, milk options like fairlife, soy, and pea milk give more protein per cup than regular cow’s milk while keeping sugar lower.

High protein milk options give you around 8–15 grams of protein per cup while still fitting into everyday meals and snacks.