This is not the answer you want to hear and I feel your pain.
If you deleted the operational map layer that contained the form definition by removing that layer from the map then the form you designed is gone and can not be recovered unless you backed it up somewhere as JSON (doesn't sound like you did that).
I'm assuming your data is hosted. Provided you did not delete the feature service that contained the data, then your data should still be there along with all the fields you started with or created. If you did delete the feature service that contained your layer then you data is gone too. Unless you backed it up first by saving exporting or some other means.
You will have no choice but to recreate that form. When and if you do, I recommend saving it periodically while it is under construction as a JSON. When you have it completed, save is JSON to use as a backup or a template or both as something that is paired with the schema of your layer. In AGOL, you know have the ability to save the form to the layer itself rather than it living solely with the map definition, but you have to make that choice. Saving it to the feature layer isn't bullet proof either. If you delete that feature layer or service then it would be gone unless you backed it up.
- Justin Reynolds, PE