How to open programs, apps etc to fit screen (but not full screen)

MacBook Air 2020 M1, Ventura 13.5.2

When I open apps/programs (Safari, Mail, Microsoft Office Suite etc), it opens in partial screen view. It used to open to fit the screen while leaving the dock below and menu bar above - which is what I want to return it to, as in the image attached (i.e. I don't want it to be full screen).

I had messed with preferences and put most back but I don't want to have to adjust the size of the app to fit the screen each time. Help :)