Did your doctor recommend a meal plan? Since your doctor doesn't think you need to track numbers (which is nuts in my totally unqualified opinion - you should learn what various carbs do to your blood glucose levels and whether some foods impact you more than others), you could start with just limiting the number of carbs you eat at a time. Carbs, not just sugar, are what impact your levels. It is not hard find good choices when you are eating out - almost every restaurant has a meat and non-starchy vegetable option or a way that you can substitute for a non-starchy vegetable. Worst case, there is a salad (not my favorite, usually).
For me, I do better when I limit rather than cut out a certain food, but others would rather do without. If I want a burger, I either order it without a bun, eat only half the bun, or put it on a low carb wrap. If I want dessert, I order a dessert and try to just eat a bite or two. Along those lines, if you are a drinker, just make good alcohol choices. Avoid mixers with sugar, and if you like beer, choose Michelob Ultra or another low carb beer. You can google the number of carbs in alcohols (well, in just about anything) to see which are better than others.
When you catch your breath, check out
https://www.bloodsugar101.com/. This site is really on-target, IMO. I find many doctors and older people (especially) think diabetics need to stay away from sugar, but that isn't enough to actually manage the disease.