For the best milk for weight loss and protein, pick unsweetened soy, skim cow’s milk, or pea milk for 7–10 g protein per cup with fewer calories.

The best milk for low calorie high protein goals is usually skim or ultra-filtered cow’s milk, plus plain soy or pea milk for plant based drinkers.

The best milk for protein shakes usually comes from dairy or soy, but the right pick depends on your goals, taste, and digestion.

Top meat-free protein sources include beans, lentils, tofu, tempeh, seitan, edamame, Greek yogurt, cottage cheese, nuts, and seeds.

The best milk to use with protein shakes depends on your goal, with dairy and plant milks offering different balances of protein, calories, and taste.

The best milk to add to protein shakes balances protein, calories, taste, and digestion so your shake matches your goals.

Top meatless protein sources include tofu, tempeh, seitan, lentils, beans, edamame, quinoa, nuts, seeds, and protein-fortified dairy-free yogurts.

The best meats to eat for protein are lean cuts of chicken, turkey, pork, beef, and seafood that deliver high protein with moderate calories.

Soy and pea milk are usually the best non-dairy milks for protein, with about 7–8 grams per cup when you pick fortified, unsweetened options.

Best milk with high protein includes ultra-filtered dairy, skim cow’s milk, and soy or pea drinks with around 7–13 grams per cup.