Actually, cats can't process lactose. If it's not lactose free milk, then it's not good for them.
As for humans, I drink Fairlife 2%...6 grams of sugar, 13 grams of protein per cup and lactose free.
That's what I use, except the nonfat version of fairlife with my protein shakes if I am dieting. 50% more protein and 50% less carbs and lactose is pre-digested so that won't cause any issues.