\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{hwillis39}
\pdfinfo{
  /Title (weekly-diet.pdf)
  /Creator (Cheatography)
  /Author (hwillis39)
  /Subject (Weekly Diet Cheat Sheet)
}

% Lengths and widths
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\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}{FF85FB}
\definecolor{LightBackground}{HTML}{FFE0FE}
\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{Weekly Diet Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{hwillis39} via \textcolor{DarkBackground}{\uline{cheatography.com/36046/cs/11342/}}}
\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}hwillis39 \\
  \uline{cheatography.com/hwillis39} \\
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Not Yet Published.\\
   Updated 2nd April, 2017.\\
   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*}{4}

\begin{tabularx}{3.833cm}{x{1.03122 cm} x{1.00089 cm} x{1.00089 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{3}{x{3.833cm}}{\bf\textcolor{white}{Meal Frequency}}  \tn
% Row 0
\SetRowColor{LightBackground}
Morning Training & Midday Training & \seqsplit{EveningTraining} \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Meal 1-06:00 & Meal 1-09:00 & Meal 1-09:30 \tn 
% Row Count 3 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Training & Meal 2-11:00 & Meal 2-12:30 \tn 
% Row Count 4 (+ 1)
% Row 3
\SetRowColor{white}
Meal 2-09:00 & Training & Meal 3-16:00 \tn 
% Row Count 5 (+ 1)
% Row 4
\SetRowColor{LightBackground}
Meal 3-12:30 & Meal 3-14:00 & Training \tn 
% Row Count 6 (+ 1)
% Row 5
\SetRowColor{white}
Meal 4-18:00 & Meal 4-18:00 & Meal 4-19:00 \tn 
% Row Count 7 (+ 1)
% Row 6
\SetRowColor{LightBackground}
Meal 5-21:00 & Meal 5-21:00 & Meal 5-23:00 \tn 
% Row Count 8 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}---}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{Pre Workout Breakfast}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{Banana \& Coffee with milk% Row Count 1 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{p{0.3433 cm} p{0.3433 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{3.833cm}}{\bf\textcolor{white}{Breakfast}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{3.833cm}}{} \tn 
% Row Count 0 (+ 0)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{Scrambled Eggs and Toast}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{2 Scrambled Eggs \newline % Row Count 1 (+ 1)
Slice of whole wheat bread \newline % Row Count 2 (+ 1)
Spread of butter \newline % Row Count 3 (+ 1)
Bacon or Prosciutto Ham% Row Count 4 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{Protein Porriage}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{Porriade Serving  \newline % Row Count 1 (+ 1)
Choco Powder \newline % Row Count 2 (+ 1)
Honey% Row Count 3 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{3.833cm}}{Can add protein powder and frozen raspberries after a training session}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{Cream Cheese Bagel}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{1 pack of smoked salmon \newline % Row Count 1 (+ 1)
1 bagel \newline % Row Count 2 (+ 1)
Spread of cream cheese  \newline % Row Count 3 (+ 1)
Chives% Row Count 4 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{Pancakes}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{1 Banana \newline % Row Count 1 (+ 1)
2 Eggs \newline % Row Count 2 (+ 1)
2 Tbs coconut flour \newline % Row Count 3 (+ 1)
100g frozen blueberries% Row Count 4 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{3.833cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{3.833cm}}{\bf\textcolor{white}{French Toast}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{3.833cm}}{2 Slices Wholemeal Bread \newline % Row Count 1 (+ 1)
2 Eggs \newline % Row Count 2 (+ 1)
3 Slices Bacon \newline % Row Count 3 (+ 1)
Honey \newline % Row Count 4 (+ 1)
Chocolate Sauce% Row Count 5 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}


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

\end{document}