I plan to primarily game on 1080p at 144hz (i care more about frames than resolution) and some vr gaming to
I plan to primarily game at 1080p/144hz my current build can hit 144 (on certain games) but not consistently I would also like for my VR games to be playable at a higher resolution without my frame rates chugging would a 20 series be more suitable for what I want or should I just upgrade PSU's and go for the 30 series?
Just for next time, its best to mention stuff like this in your original post as it helps us to not have to speculate a whole bunch before we can get to helping you.
Considering that you want to game at high refresh rate 1080p as well as VR, you'll want a good GPU. You should upgrade your PSU to something like a Corsair RM750x and purchase a RTX 3060 Ti.
Buying an equivalent RTX 20-series GPU wont alleviate your power draw issue; the RTX 2070 Super (closest in performance to a RTX 3060 Ti) also requires a 650 watt PSU minimum and they both have similar power draws (~200 watts for the 3060 Ti & 215 watts for the 2070 Super, more if your overclock it). You should not buy a Turing-series GPU.
1080p high refresh rate gaming is hard on the CPU and your Ryzen 2700 is not very well suited to pushing high refresh rates; as you said, you have a hard time maintaining 144 fps on certain games. Upgrading to a RTX 3060 Ti will help you in VR gaming and in scenarios where yout old GPU was being run as hard as it could, but there will be plenty of scenarios where you will be CPU limited. If you want to unlock the full potential of a RTX 3060 Ti, want to hit 144 fps as much as possible, and want to avoid the possibility of CPU-induced stuttering, you should also upgrade your CPU to a Ryzen 5600x or Ryzen 5800x. Please do not
be tempted to upgrade to a Ryzen 3000 series CPU; they suffer from many of the same high refresh-rate performance issues as the Ryzen 2000 series.