Here is my take...
protein shake at night (low carb) with a TBSP of peanut butter. Shake consists of 2 cups H2O and 1 cup skim milk.
Thats one mighty thin shake...with 3 cups liquid
) ) A prot/carb and prot/fat diet isnt a must. not at all. a preference. but keeping carb intake low towards the end of the day is pretty crucial for an all around solid diet. Peanuts and/or natural peanut butter is fine. Heck, i go through easily 6 tbls of PB a day !!!!
But dont decide the nut really by its overall fat content and grams of protein. First, majority of fats from unsalted unsweetned nuts are as you put it "good' fats. mainly monounsaturated. The protein source is minimal and need a good serving to 3 servings to take in anywhere between 15-20grams, depending on the type of nut. Also, its an incomplete protein meaning protein sources such as meat, poultry, dairy would fit you better. So dont worry about the protein-fat comparison. If Peanut butter is your thing, try almond and cashew butter for a lil' change.
Sage