I second the cottage cheese before bed. I just had half a carton right nowAnd, I would cut out the peanut butter, substitute it with cottage cheese (fat free).
Egg WHITES. Google how to separate egg yolks using the egg shell. I'm sure you can find a video on it. All of the egg fat is contained in the yolk. You'll have to double the amount of eggs you use to get the same protein (3 or 4 grams in the yolk and 3 or 4 in the whites), but it will be worth it--eggs are cheap anyway.
Your only carb sources should come from whole grains (other than your post workout shakes).