Are these foods healthy? how can i use them to make snacks and meals?

Breanne Asked: Are these foods healthy? how can i use them to make snacks and meals?

Im a girl, 16, 5'3, & weigh 140. What ive been eating is: oatmeal and oranges for brekfast. Fiber one bars,salad, and yogurt as snacks. And dinner is usually a frozen meal. Im a vegeterian also. I used to count calories,got obsessed and stressed out and ate real little so i quit, and now i want to be healthy, not skinny. So i want to know if these 2 foods are healthy and how i can add them into my diet. Tofu and refried beans? What can i make and add to them to make snacks or meals? I was scared to eat anything other than what i usually do because of how much calories it might have, but i miss homemade meals instead of frozen dinners. I also exercise an hour and a half every morning at the gym doing cardio,abs,and weights. So please leave tips i can use for those food items.