Brenda - I use the powder, looks a bit like coconut in texture.
Seems to dull the taste of the soups/shakes.
I use 1/2 teaspoon in shakes and 1 teaspoon in soups, keeps me regular as clockwork (not that there is much to come out !).
I generally have the following :-
Breakfast - shake
Lunch - soup
Evening - 790 meal and then a bar.
You may find that if you are on SS that you may have to adjust the amount you use.