Dimde,
I know what you are saying... I also have been wondering lately about the amount of protein I'm eating... I average between 100-150 grams/day and seem to do well at that level. (Even though I am lean at 175 pounds)

I don't really think one HAS to eat 1 g./ pound of LBM to build muscle. I look at it as something to shoot for. I eat 5 (or 6) meals per day with anywhere from 17 g. - 50 g per meal (usually about 25 g).

I think that 100 grams of protein would be a good amount for you, but it's just my opinion. If you want to get more protein and keep cals. low, you will have to eat less fat. But I would not recommend going below 50% fat. Even if that means eating less protein.

Any way... skinless chicken is almost pure protein so you get 30 g. at just over 120 cals.
Tuna fish is a similar situation.

I don't recommend getting extra protein from shakes. Whey in particular can raise your insulin level and cause hunger later. When I do drink Whey I add a couple tablespoons of oil (at least 50/50 ratio) and it does seem to help.

I hope this helps.