https://simplelogin.io/ (owned by Proton) is great for this. They have a feature to generate an email address by random word or even by uuid.
iOS has Lockdown Mode which it sounds like you could benefit from.
Looks like you’re paying $138/yr for Proton, SL, and vpn. Consider getting Proton Unlimited for $120/yr which includes all of the above, and use Proton vpn.
Memorize and practice this! You can do it in 2 seconds.
It’s probably too complex for what you’re looking for, but https://www.kannel.org/ is a large-scale SMS gateway.
https://simplelogin.io/ (owned by Proton) is great for this. They have a feature to generate an email address by random word or even by uuid.