Gaining weight, need a meal menu that will work

I need to find a menu that will work. I had my surgery 6 years ago, unfortunately at the time there were no support groups, at least not in my area. I have gained back 40 pounds and alot of it has to do with my eating habits again. I do not know what to eat, how much to eat, and what not to touch. I have foods that I stay away from such as ice cream, milk, they make me sick. I eat plenty of veggies. Any help would be appreciated. My doctor at the time did not say what to do except don't eat fried foods, no soda, and no alcohol. That truely leaves alot left to touch. It worked so far, but as I am reading I think possibly I never got all the facts. Any help is appreciated.

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