All perfect praise be to Allah, The Lord of the Worlds. I testify that there is none worthy of worship except Allah, and that Muhammad is His slave and Messenger.
There is no doubt that forgetting the Quran after its memorization, neglecting it and not attaching any importance to it is considered to be carelessness regarding this great blessing and being ungrateful to it. This is undoubtedly a dispraised matter and some scholars even regarded it as a major sin as you mentioned, among whom was Shaykh Ibn Taymiyyah .
Therefore, since the case is as you mentioned, that you forgot the Quran due to negligence, then you should take the initiative to sincerely repent to Allah Almighty. You should also hasten to review it so that you will retain it as stated by Ar-Ramli in his Fataawa:
“If one forgets it [the Quran] –while he is an adult –out of negligence and laziness, then this is a grave major sin; he must memorize it (again) if he is able to do so, in order to get rid of the sin.” [End of quote]
We think that the matter in this regard is easy, because fulfilling religious commands and obligations depends on ability; Allah Says (what means): {So fear Allah as much as you are able to.} [Quran 64:16]
Therefore, you should endeavor to know the exact verses that you forgot and if you cannot remember which ones they are, then you are not obliged to memorize other verses in their place.
Memorizing the Quran in general is recommended in principle, so you should try to memorize as much of it as possible. You should look for a Shaykh who would teach you how to recite it correctly. If you cannot find one, then you can benefit from audio clips, especially the Mahmood Khaleel Al-Husari's recitation of the Quran (the teaching version, which you can download from the internet), as well as others.
For more benefit, please refer to Fataawa 372070 and 273346.
Allah knows best.