Canvas: Great for everything except anything that needs to be animated or change a lot. You can’t just draw your health bar to a canvas texture the same way you would with GUI. You could make a bunch of little textures and have them disable and enable based on player health.
Planes and geometry: I like just slapping planes as children to the VR cam and controlling if they are visible or not with scripts. It’s very simplistic, such as the canvas example above. I built my main menu this way a long time ago and after making the project VR, I found that it works very well.
Render to Texture: I haven’t figured out how to use this or what it does.