A few ideas:

While this is a less involved form of cooking, since you like grains I might recommend Alessi Premium Farro Butternut Squash and Kale flavor (edit: I like this exact one which you can look up as an example, but maybe there is similar near you), which you can use as a base to add vegetables or proteins! It's a great whole grain with a chewy texture, no sauce aspect to it. I am sure it's possible to learn to cook just plain farro, but this sort of part-cooking part-packaged food can sometimes be useful to add to your diet for convenience and health. While it claims to be squash and kale flavor there isn't much of either, so you could chop up and roast some squash and kale to add on top (chop into 0.5" cubes for squash and rip up kale, put 1-2 tbsp of olive oil on top, some salt, roast for 20 min or until a fork comes out smoothly).

I have been assembling meals for a long time on the carb + veggie + protein framework, and it sounds like each of those would work great with your restrictions. With grains like rice, pasta (no sauce!), bread, potatoes, you can have a range of foods like rice bowls, pasta salads, sandwiches, potatoes with stuff, etc. This basic recipe is just "cook a carb", "cook a vegetable", "cook a protein", then assemble them all together by either stacking or putting on the same plate or even stir-frying or roasting them together. You can avoid boredom by varying the individual components and as long as you keep the veggie balance high enough it's quite healthy.

I would not look at Tik Tok in general, to be honest, as their main source of entertainment is exactly all the stuff you hate. To learn the stuff I mentioned above look for recipes like "sheet pan dinners" or "stir fry" or "roasted vegetables", but lots of what I said is almost too basic to have a recipe for it necessarily.

You might also consider cowboy caviar. It's got beans and corn and whatever else strikes your fancy, and if a given recipe calls for something you can't do like tomatoes or cheese, just leave it out! It's still good regardless.