How can I transfer money from my bank account to apple wallet without having a debit card number

I’m a victim of fraud and my bank took my debit card over a month ago and I transferred $300 from my bank account to google but the funds won’t be available for a week even though they already took the funds out of my bank account. I need to get to my money so I can pay rent and get my groceries. Apple Pay asks for my debit card number as well as Venmo but I don’t have it. HOW DO I TRANSFER MY MONEY FROM MY CHECKING ACCOUNT TO MY APPLE or VENMO?