Im new to this- heres what I have access to me - please advise?!

Im new to this- heres what I have access to me - please advise?

Going to low calorie, healthy type foods.

Ok, anyway- I have, fresh brocoli and cauliflower.

For protein, I was thinking of mixing tofu in with it.

Keeping with the low calorie theme, what can I use with it for flavor and can it be cooked in the microwave( the tofu)?

What would you suggest? Im at work, microwave is the only thing during the week day I have here, unless I cook it at home and bring it here, but working 12 + hours a day makes that ambition to cook at hom at night very low.

Thanks for the help !

I am thinking that you can boil or steam the veggies. In the meantime put to marinate the tofu cut in squares into a mix of soy, a pinch of brown or white sugar (whichever you have at home) oil, and a bit of orange or lemmon juice if you have (natural juice). You can add ginger to it too. Then seal the tofu in a pan for couple of mins, browning all sides. (marinate it only for 30 mins or so. Tofu inmediately will absorb any flavors you add to it so no need for long marinades.
Take that to work and warm everything in the microwave before eating.
Cooking this at home wont take much time or having to wash too many things. And believe me, you will love to eat something with taste after long working hours.
It is easy, healthy and tasty. What else can you ask for.