I love tofu! Mostly because it's really hard to mess up. The trick to it is adding a lot of flavor with herbs, seasonings and veggies. I primarily use the extra firm tofu and then because it holds it's shape and seems to be the easiest to work with for dinners. After you drain it you want to try to squeeze the liquid out as much as possible. They do make tofu presses, but I actually don't feel the need for it. It soaks up marinades like a sponge and works really well with dried herbs. Keep in mind, tofu is healthy when you start, but it's what you put in it that will make a difference.
Last night I made a marinate of soy sauce, water, sesame oil, ginger and garlic and let it sit for about 30 minutes turning it over about 3 times total. I put it on a baking sheet, sprinkled with sesame seeds and bake at 425 for about 35-40 minutes. It turned out really good! By adding the soy sauce I added a ton of salt to it though, so keep that in mind. Dill and spinach are my two favorite things to incorporate with tofu. Here is my go to recipe that I use a lot for weekday meals.
It is also really good for breakfast if you use silken tofu mixed with chickpea flour to make an "omelet" and then add your favorite veggies and cheese.