Recipe ideas for Lunch and Dinner

I’m getting into meal prep. I have a stovetop, oven, a 5-quart dutch oven, a full-size refrigerator with a freezer, cutting boards, an 8-inch knife, a frying pan, and a 6qt instant pot. What meals can I make that provide a healthy balance of carbs, protein, and fats? Furthermore, any ingredients that you recommend me to buy? I can’t eat anything with soy.

Right now, I have rice, bread, peanut butter and jelly, sardines, milk, cooking oil, tomato paste, salt, black pepper, Italian seasoning, garlic powder, minced onions, pepper, olive oil, and carrots. I’m willing to meal prep 1-to 2 times a week. As far as budget, I can invest $20-$50 in my groceries. I can make spaghetti, burgers, and pancakes from scratch.

Recipe ideas for Lunch and Dinner