If this is the case, I’d get a park hopper option and do one day at magic kingdom, one day at Hollywood studios, and split a day in half between Epcot and Animal Kingdom!
As for dining Cinderella’s Royal Table is really good. Biergarten at Epcot might be fun as it’s great food and they have a show. Tusker House and Crystal Palace are also good character meals.
At Magic Kingdom, based on what you’ve said, I’d prioritize these attractions: Tiana’s Bayou Adventure, Big Thunder Mountain, Space Mountain, TRON, Carousel of Progress, and Mickey’s PhilharMagic. Also try to do Haunted Mansion, Buzz Lightyear’s Space Ranger Spin, and Pirates of the Caribbean. I think those all fit what you’re looking for.
Hollywood Studios is likely going to be your favorite park as it’s full of thrill rides and good shows. You’re going to want to see: Star Wars Rise of Resistence, Rock N Roller Coaster, Tower of Terror, Star Tours, Slinky Dog Dash, Toy Story Mania, Mickey and Minnie’s Runaway Railway, Smugglers Run, Indiana Jones Show, Beauty & The Beast Show, and Fantasmic. Honestly, because of the high demand of attractions here, I highly recommend skipping a sit down restaurant this day and just doing counter service as it’ll save a lot of time.
Try to get a single lightening lane pass for Star Wars: Rise of Resistence, and get the Multi Lightening Lane Pass, and Pre-reserve 7 days in advance rides on slinky dog dash, tower of terror, and Toy Story mania.
Rope Drop Rock N Roller Coaster. Ride a second time if you wish. Then head to Minnie & Mickey’s Runaway Railway, and then Smugglers Run. Do Alien Swirling Saucers next.
Then somehow work in your lightening lane returns for Toy Story, Tower of Terror, Slinky Dog Dash, and Star Wars Ride. Pick out times to see Indiana Jones and Beauty and the Beast Shows, and work in Star Tours at some point as well.
Then 90 min before Fantasmic starts, grab dinner from a counter service restaurant and take it into the Fantasmic theater and eat while waiting for the Fantasmic show to start.
I’d recommend starting the morning at Animal Kingdom, and prioritize seeing Expedition Everest, Flight of Passage Ride, Kali River Rapids, DINOSAUR, Festival of the Lion King Show, and MAYBE Kilimanjaro Safaris. Head to Epcot in the late afternoon, and make sure you do Guardians of Galaxy, Soarin, and Mission Space. Spaceship Earth will likely be a fun one to do too. With your kids, I wouldn’t worry about the world showcase, unless you might want to see a few of the shows there, but the Lion King and other shows at Animal Kingdom will probably trump any show at Epcot for your family.