recipes that use real food rather than "open a can of soup and add..." are what you are looking for. Good places to start are: Joy of cooking, America's test kitchen cookbook, and any regional or ethnic cookbook dealing with countries and cultures you are interested in be they Spanish or Greek or Indian, etc.
Then it becomes your choice to put together meals from recipes you like and that satisfy your goals.
But you become the careful and aware shopper for the food you want. (No cookbook does that for you) SO if a recipe calls for chicken, don't buy chicken parts; buy a whole chicken and cut it up yourself. use the carcass to make broth or soup etc. You are in control of the food you eat. (ps, a chicken from a farm or a butcher will be a better bird than one pre wrapped, possibly prebrined, certainly slimy from the packaging and near freezing it goes through. But you will pay more, but you are ready for that and understand why etc etc.