There used to be a way to make Google accounts with no number but that's probably been patched. I generally refuse to add numbers if I can help it.
Proton, Mailbox & fastmail are all good options. Best way to avoid it is self-hosting but that is beyond most people (as in time-consuming).
Yeah unfortunately we get to live through this nightmare even if you didn't vote for it. Best tip is to not use US services as payback. Use a VPN if necessary.