Could someone give me the 'definitive' word on the importance of protein on off-days?

I usually get 1 gram per pound on days I've lifted, and maybe 2/3 that on off days. Also, if I have a workout at night, besides the pre-bed shake, how much should I be consuming the following day for best results?

Most of you guys will say "just eat 300 grams every day!" and stuff like that, but not only am I lactose intolerant (no milk!) but I try and eat healthy (ie: no 6 eggs for breakfast, lots of organic foods... etc etc)

Thanks bros