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Whole milk for Budget Eating
3.4g protein per 100g · Complete
Strong pick
You don't need premium cuts to hit your protein. Eggs, chicken thighs, lentils, tuna, milk, and oats deliver grams per dollar like nothing else.
The numbers
Per 100g
3.4g
Daily target (70kg)
~98g
1 cup
8g
Servings/day to hit target
12×
Why it works for budget eating
For a tight budget, look for cheap per gram of protein — pantry staples and bulk buys. Whole milk checks those boxes — mix of whey (fast) + casein (slow). skim actually has slightly more protein per 100g.
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