Alot of it comes from your lean meats, where the fat there (while still there) isnt giong to kill you and benefit you in some other ways as well, so dont cut it out all together.
i would go for, as said before, a protein shake a few times/day. if you're looking to gain muscle, you need to eat more so your body kicks into the, "ok i have enough cal to gain muscle" mode. dont worry about the taste of it, you get used to them after a while. you can put fruit and ice and make them smoothies, but i just gulped them down with water after that got tedious. also nuts help alot too.
the extra calories will eventually be burned from the gained muscle. also do you have a working weight plan, because that will help far more than winging it?