I am disgusted for you. Don't let anyone put you on a diet you're uncomfortable with. Are you saying that this plan you're supposed to follow is only 500-800 calories a day? I can't see how than could possibly be healthy. Now I really think you need to find a new doctor.
There are a lot of sites out there like the one Casb mentioned. I used
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate and found it pretty helpful. That site also has different groups you can join based on various things like why you want to lose weight, age, location, etc to help form a sort of support team. Before I started using that, I had been writing down everything I ate every day which helped too. I still ate pretty much what I wanted to but I found I was much much more aware of what and how much I was eating if I had to write it down.
If you're working out 3-4 times a week and still getting no results, there may be some underlying cause. That's why I brought up being tested for insulin resistance. Hypothyroid can also make it very difficult to lose weight. I am "lucky" enough to have both and once I started medication for them, I was able to lose weight without doing much of anything except slightly changing my eating habits. If you haven't been tested for one or both of them, I definitely recommend doing so. Hypothyroid can also cause problems conceiving so it's good to get it checked anyway.