My TDEE is 4173 avg and am doing 2930. 60:20:20 - seems to work best for me but I may switch to keto.
Protein is usually egg whites, chicken breast, skinless salmon, tuna, striploin, sometimes pork. I don't use shakes for meals.
Carbs are pretty much oatmeal.
Fats are usually from sardines and salmon. Flax and sometimes almonds.

Veggies at least 2 cups.
http://www.docdroid.net/yiy3/cut-plan-2930.docx.html

Vitamins listed. Some supplements.
multi 3x a day
1 vit c 2/da
4iu vit d
200mcg chromium p
50mg zinc 3x a day
glucosamine 1500mg 3 x a day
150mg magnesium cit 3x a da
250 250 calcium magnesium morning
1 fish oil 3x a day 400 epa 200 dpa
5g taurine 1g potassium
300 milk thistle 3x a day
1'liver support each meal
BCAA during, glutamine post