Multifactor authentication loop

Question

a while ago I linked the authenticator app with my email however I think I then tried to delete my email from the authenticator app/delete the app as it was getting on my nerves.

i now can not do anything with my email account, it tells me to verify in the authenticator app however when I go into the app I have to register the email account again.

to register the email again on the app it ask for a qr code I don’t have, or tells me to sign in to my Microsoft account which just keeps looping me back to the authenticator app to verify. If I don’t do either of these things it asks for a phone number associated with my email… which I do not have.

if I go to add a phone number in my email account it takes me back to the authenticator app to verify… which I can’t because the whole process starts again.

all I want is to disable the 2 way verification on my email but I can’t as I can’t access the authenticator app to get any codes.

is there a way of getting a qr code?

I am a bit useless with technology and hope this makes sense

thanks