Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
Meanwhile, whisk garlic, oil, lemon juice, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, tomatoes, bell pepper, cucumber, parsley and mint; toss well to combine.
400 Calorie Meal
One serving of Tofu, ¾ cup fat free cottage cheese and ½ cup of fresh raspberries or any ½ serving of fruit from the 50 calorie list.
500 Calorie Meal
One serving of Tofu, ¾ cup fat free cottage cheese, 3/4 cup of fresh pineapple or any serving and ½ of fruit from the 50 calorie list, and a 50 calorie salad from the exchange list.