You do not need a new menu for every meal to change the balance of what you eat. Start with a dish you already cook and adjust one ingredient.
The Australian Government's Eat for Health guidance suggests replacing some meat in a recipe with beans, lentils or extra vegetables. Wholegrain pasta, brown rice or barley can take the place of more refined grains. Grated vegetables can also be added to soups and pasta sauces.
Choose changes that suit your taste and any dietary requirements. Keep the recipes that work, and build variety across the week instead of expecting one ingredient to do everything.