Recommendation for on diet daily meal menu

[Valice]

Hi,i'm a 26 years old on working & single woman here,wanna ask any professional to recommend on diet daily meal menu or not?Because currently i'm getting frustrate on my "on growing" weight,since i working as night audit in a hotel.i already ask opinion from my friends around,most of them not recommend to take any medicine or pils to get my weight lost,because there will be an after effect even u get some result on losing weight,so it will be great if anyone show me the guidance,thank you