I think you have to figure out your own menu. You can definitely do so.
Here are some suggestions I'd like to offer and they are what work for me:
Your menu should avoid anything with refined sugar (in my opinion) and no caloric drinks. That means you drink only water or water with a bit of fresh lemon juice in it. You can also drink tea if it is sweetened with steevia.
For breakfast, I suggest a hard boiled egg. I usually have an egg white omelet (although I eat it later in the day because I do Intermittent Fasting and don't eat first thing in the morning. Anyway, the egg whites are mixed with veggies and topped off with salsa and that's under 100 calories (I calorie count). I try to eat protein in the morning because it helps me with cravings later in the day.
For lunch, I have Fitness Bread slice with some laughing cow cheese. This healthy bread is 125 calories and the cheese is 35 calories. I then have a cup of celery with 5 or 6 tablespoons of PB2. You could have celery with guacamole (take 1/2 an avocado, mix in some lemon or lime juice, salt and you can add cilantro and fresh pressed garlic). That will give you some healthy fats and loads of nutrition.
For snack, have an apple or mango or pear or a cup of watermelon with some string cheese.
For dinner, have salmon with steamed cauliflower or broccoli and if you're still hungry, have a baked yam.
As far as working out, I would suggest you don't make it optional. I just make it a requirement. Put your clothes out for the workout the night before and then just do it. Get a pedometer (I just got Nike Fuel band as a gift, but it's pricey at $150) and try to beat your daily activity every chance you get.
Weight loss is all about consistency. Take it one day at a time and be kind to yourself! Self loathing doesn't usually lead to great results and it's really not necessary. You know you're capable of losing weight. Medifast is very challenging and you were able to stick to it. I think calorie counting is a lot easier and I like it because it teaches me life time skills.
As far as gaining back...I've done that as well. I have never been able to keep my weight off for any extended period of time, but I'm trying to make this time different. I'm coming here daily for support/info and I hope you will too.