\documentclass[10pt,a4paper]{article}

% Packages
\usepackage{fancyhdr}           % For header and footer
\usepackage{multicol}           % Allows multicols in tables
\usepackage{tabularx}           % Intelligent column widths
\usepackage{tabulary}           % Used in header and footer
\usepackage{hhline}             % Border under tables
\usepackage{graphicx}           % For images
\usepackage{xcolor}             % For hex colours
%\usepackage[utf8x]{inputenc}    % For unicode character support
\usepackage[T1]{fontenc}        % Without this we get weird character replacements
\usepackage{colortbl}           % For coloured tables
\usepackage{setspace}           % For line height
\usepackage{lastpage}           % Needed for total page number
\usepackage{seqsplit}           % Splits long words.
%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
\usepackage[normalem]{ulem}     % For underlining links
% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
\usepackage{amsmath}            % Symbols
\usepackage{MnSymbol}           % Symbols
\usepackage{wasysym}            % Symbols
%\usepackage[english,german,french,spanish,italian]{babel}              % Languages

% Document Info
\author{Elisha (EDevasia)}
\pdfinfo{
  /Title (when-you-are-seeking-to-eat-a-bit-healthier.pdf)
  /Creator (Cheatography)
  /Author (Elisha (EDevasia))
  /Subject (When You are seeking to eat a bit Healthier Cheat Sheet)
}

% Lengths and widths
\addtolength{\textwidth}{6cm}
\addtolength{\textheight}{-1cm}
\addtolength{\hoffset}{-3cm}
\addtolength{\voffset}{-2cm}
\setlength{\tabcolsep}{0.2cm} % Space between columns
\setlength{\headsep}{-12pt} % Reduce space between header and content
\setlength{\headheight}{85pt} % If less, LaTeX automatically increases it
\renewcommand{\footrulewidth}{0pt} % Remove footer line
\renewcommand{\headrulewidth}{0pt} % Remove header line
\renewcommand{\seqinsert}{\ifmmode\allowbreak\else\-\fi} % Hyphens in seqsplit
% This two commands together give roughly
% the right line height in the tables
\renewcommand{\arraystretch}{1.3}
\onehalfspacing

% Commands
\newcommand{\SetRowColor}[1]{\noalign{\gdef\RowColorName{#1}}\rowcolor{\RowColorName}} % Shortcut for row colour
\newcommand{\mymulticolumn}[3]{\multicolumn{#1}{>{\columncolor{\RowColorName}}#2}{#3}} % For coloured multi-cols
\newcolumntype{x}[1]{>{\raggedright}p{#1}} % New column types for ragged-right paragraph columns
\newcommand{\tn}{\tabularnewline} % Required as custom column type in use

% Font and Colours
\definecolor{HeadBackground}{HTML}{333333}
\definecolor{FootBackground}{HTML}{666666}
\definecolor{TextColor}{HTML}{333333}
\definecolor{DarkBackground}{HTML}{A32951}
\definecolor{LightBackground}{HTML}{F9F1F4}
\renewcommand{\familydefault}{\sfdefault}
\color{TextColor}

% Header and Footer
\pagestyle{fancy}
\fancyhead{} % Set header to blank
\fancyfoot{} % Set footer to blank
\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
    \SetRowColor{DarkBackground}
    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
    }
\end{tabulary}
\columnbreak
\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{When You are seeking to eat a bit Healthier Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{Elisha (EDevasia)} via \textcolor{DarkBackground}{\uline{cheatography.com/66236/cs/16526/}}}
\end{tabulary}
\end{multicols}}

\fancyfoot[L]{ \footnotesize
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
  \SetRowColor{FootBackground}
  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}Elisha (EDevasia) \\
  \uline{cheatography.com/edevasia} \\
        \uline{\seqsplit{www}.justcandyrecipes.com/}
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 31st July, 2018.\\
   Updated 31st July, 2018.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Sponsor}}  \\
  \SetRowColor{white}
  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
\end{tabulary}
\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{x{0.89586 cm} x{4.08114 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Meal prep for weight loss}}  \tn
% Row 0
\SetRowColor{LightBackground}
\seqsplit{Vegetable} & Spinach,Green bean,Broccoli,Brussels Sprouts,Asparagas,Kale,Carrots,Snow peas,Squash,Jicama \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
\seqsplit{Protien} & Chicken,Tusrkey breast, Fish, Grass Fed Beef, Pork, Bacon, Eggs(White parts) \tn 
% Row Count 6 (+ 3)
% Row 2
\SetRowColor{LightBackground}
Starch & Quinoa, Rice, Potatoes, Whole Grain Pasta, Oatbran, Farro, Couscous \tn 
% Row Count 9 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{3.83229 cm} x{1.14471 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Post workout Proiten Shake}}  \tn
% Row 0
\SetRowColor{LightBackground}
Unsweeted Almond Milk & 3/4 cup \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Frozen Banana & 1 Piece \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Chocolate Protein Powder & 1 Scoop \tn 
% Row Count 3 (+ 1)
% Row 3
\SetRowColor{white}
Brewed Coffee & 1 cup \tn 
% Row Count 4 (+ 1)
% Row 4
\SetRowColor{LightBackground}
Ice Powder & 2 cups \tn 
% Row Count 5 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.4931 cm} x{3.4839 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{How often Should You eat(Healthy meal and snacks)?}}  \tn
% Row 0
\SetRowColor{LightBackground}
Morning Breakfast & Eggs, Fresh Fruits, Whole- Wheet, Smothies, Whole Grain, Oats \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
Snacks(+2 hours) & Dark Chocolate, Tea/Coffee, Nuts/Seeds, Berries, \{\{link="http://www.livebodymind.com/"\}\}Fresh Healthy Fruits\{\{/link\}\} \tn 
% Row Count 8 (+ 5)
% Row 2
\SetRowColor{LightBackground}
Lunch(+ 3 hours) & Soup, Salad, Casseroles, Pasta, Pizza, Rice/Noodles, Lenties/Pulses/Beans, Vegetables \tn 
% Row Count 12 (+ 4)
% Row 3
\SetRowColor{white}
Snacks(+3 hours) & Dark Chocolate, Tea/Coffee, Nuts/Seeds, Berries, Fresh Fruits, Dried Fruits \tn 
% Row Count 15 (+ 3)
% Row 4
\SetRowColor{LightBackground}
Dinner(+2 hours) & Fish, Chicken/ Turkey, Roast Meats, Lean Meats, Vegetables, Salads \tn 
% Row Count 18 (+ 3)
% Row 5
\SetRowColor{white}
Snacks(+2 hours) & Infussion/Flavoured Tea, Fresh Popcorn, Chips/Nuts/Seeds, Crackers/Light cheese, Yogurt \tn 
% Row Count 22 (+ 4)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.09494 cm} x{3.88206 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Quick Healthy Lunch Pack}}  \tn
% Row 0
\SetRowColor{LightBackground}
Protien & Chcken, Fresh Turkey, Ground Turkey, Steak, Fish, Chill, Soup, Greek Yogurt for a \{\{link="http://www.ozlifestyles.com/"\}\}quick healthy lunch\{\{/link\}\} pack \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
\seqsplit{Carb/Starch} & Whole-Grain, Bread, Whole wheet pasta, bean salad, Sweet potato, Spaghetti Squash \tn 
% Row Count 8 (+ 3)
% Row 2
\SetRowColor{LightBackground}
Veggies & Salad, corn, sauteed mix vigies, brocoils, carrots, celery \tn 
% Row Count 10 (+ 2)
% Row 3
\SetRowColor{white}
Snacks & Raw Almonds, Healthy home made cookeis, Carrot and salads, Fruits with raw almond butter, Sweet potato chips \tn 
% Row Count 14 (+ 4)
% Row 4
\SetRowColor{LightBackground}
Fruits & Berries, Apples, Bananas, Oranges, Grapes, Cherries \tn 
% Row Count 16 (+ 2)
% Row 5
\SetRowColor{white}
\seqsplit{Beverage} & Only Water \tn 
% Row Count 17 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Making of Great Salad}}  \tn
% Row 0
\SetRowColor{LightBackground}
Leafy Greens & Lettuce, Kale, Arugula, Spinach, Chard \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Fruits and Vegetables & Grapes, Peach, Pear, Apple, Orange, Pomegranate, Carrot, Beats, Tomatos, Olives, Cucumber, Mango, Broccoli, Peppers, Avocado \tn 
% Row Count 7 (+ 5)
% Row 2
\SetRowColor{LightBackground}
Protien & Chicken, Seafood, Beef, Beans, Eggs, Tofu, Quinoa, Pork, Cheese \tn 
% Row Count 10 (+ 3)
% Row 3
\SetRowColor{white}
Texture and Flavour & Seeds, Herbs, Croutons, Sprouts, Nuts \tn 
% Row Count 12 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{3.08574 cm} x{1.89126 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{High Fiber Foods - Being a bit more regular}}  \tn
% Row 0
\SetRowColor{LightBackground}
Guava & 9 grms \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Figy & 14.6 grms \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Raspberries & 8 grms \tn 
% Row Count 3 (+ 1)
% Row 3
\SetRowColor{white}
Prunes & 12.4 grms \tn 
% Row Count 4 (+ 1)
% Row 4
\SetRowColor{LightBackground}
Kidney Beans & 11.3 grms \tn 
% Row Count 5 (+ 1)
% Row 5
\SetRowColor{white}
Dates & 11.8 grms \tn 
% Row Count 6 (+ 1)
% Row 6
\SetRowColor{LightBackground}
Black Berries & 15 grms \tn 
% Row Count 7 (+ 1)
% Row 7
\SetRowColor{white}
Avocado & 10 grms \tn 
% Row Count 8 (+ 1)
% Row 8
\SetRowColor{LightBackground}
French Beans & 16.6 grms \tn 
% Row Count 9 (+ 1)
% Row 9
\SetRowColor{white}
Split Peas & 16.5 grms \tn 
% Row Count 10 (+ 1)
% Row 10
\SetRowColor{LightBackground}
Bulgurt & 8.2 grms \tn 
% Row Count 11 (+ 1)
% Row 11
\SetRowColor{white}
Lentils & 15.6 grms \tn 
% Row Count 12 (+ 1)
% Row 12
\SetRowColor{LightBackground}
Almonds & 17.9 grms \tn 
% Row Count 13 (+ 1)
% Row 13
\SetRowColor{white}
Sunflower Seeds & 12 grms \tn 
% Row Count 14 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.14471 cm} x{3.83229 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Non animal based Protein}}  \tn
% Row 0
\SetRowColor{LightBackground}
Quinao & 8 grms per cup with pacake bitter \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Black Beans & 15 grms per cups add to smothies, salad, brownies \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
Avocado & 3 grms per serving swap for butter, Add to smothies \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
Chia Seeds & 11 grms per serving, Add to muffins, \{\{link="http://www.justcandyrecipes.com/"\}\}make a chia pudding\{\{/link\}\} \tn 
% Row Count 10 (+ 4)
% Row 4
\SetRowColor{LightBackground}
Peas & 8 grms per cup, Add to salad, Make a soup \tn 
% Row Count 12 (+ 2)
% Row 5
\SetRowColor{white}
Greek Yogurt & 11 grms per serving, Swap for mayo and sour cream \tn 
% Row Count 14 (+ 2)
% Row 6
\SetRowColor{LightBackground}
Almonds & 6 grms per ounce, Add to smothies, Salads, Oatmeal \tn 
% Row Count 16 (+ 2)
% Row 7
\SetRowColor{white}
Broccoli & 11 grms per head, Add to pasta, salads, smothies \tn 
% Row Count 18 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{3.08574 cm} x{1.89126 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Healthy Sweets - Chocolate Peanut Butter}}  \tn
% Row 0
\SetRowColor{LightBackground}
Frozen Banana & 2 choped \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Peanut Butter & 2 tbspn \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Coca Power & 1 tbspn \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}