Need suggestions on eating solid foods lapband patient

I had my lapband on August 31st and have lost 36 lbs to date. I am puzzled what to eat to make sure I am healthy. Can anyone give me suggestions on what is a typical day and the meal plan for the day. My surgeons says 1/2 cup of food per meal and 3 meals a day. So do you all eat just one thing or split and like eat 1/3 of this and that at one meal I am at a loss since I just started solid foods and afraid to eat much for fear I will have the dumping syndrome.