You can use any contact plugin. For this example, I am using WP Forms. Install and activate the plugin first.
Go to WPForms menu > add new, and start building your contact form. To use the plugin, please refer to the plugin website.
Add the code to your page. Create a new page : Pages > Add Page, paste the shortcode or use WordPress block editor to put the WP Form widget to your content area (You can read more about this on WordPress tutorial page / WP Form tutorial)
Display the page to your menu area, to add the page to your menu, follow the tutorial to set up the navigation.