PLEASE HELP I can't recover my two-factor verification code

Hi, please could someone help me out. I haven’t worked on my site in about a week, and I’ve just tried to login to my local account to run my site, and while I know what my password is, I am unable to get the 2 factor verification needed. When I agreed to 2FA, I don’t remember downloading a 2FA plugin or app on my Iphone to access the codes… All I remember doing is using my phone to scan a QR code on my desktop screen which generated a code at the time. The image below shows the error I get when I try to open the site or the WP admin via Local. I have no idea what to do next. I’d really appreciate some assistance. Thanks!

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