Check out here and EasyWDW's site for tips and ideas for where to eat, what to see and what you can do at your resorts.
My first few months on the board I practically lived here and on the resorts and restaurants sub boards here.
How you plan is kind of a matter of taste - Are you interested in rides, parades, fireworks? Are you willing to trade off some time to explore the resorts? Water parks? Disney Springs?
My general rule of thumb is which rides, attractions and shows which blocks out days per park, throw in a little drama (Where do we kick off the trip - do we want to end the trip at MK seeing Wishes? Illuminations or with a nice dinner at the California grill?) Once you've got that loosely sketched out I start planning dining and locking down ADRs (usually breakfast and dinner, rarely lunch) - Those become "fixed" points in the schedule (That is, once I've got a Be Our Guest reservation for Wednesday at 6pm - we're in MK for that time - maybe for the whole day, maybe for just the afternoon ending with dinner or getting there for dinner and staying the evening... but We're in MK at 6 on Wednesday).
From that point it's a matter of seeing what's available to do and getting FP+s.
You're there for seven days so you could easily spend 1 day per park - but MK is really 2 days and Epcot could easily be 3 or more especially with the Food and Wine festival going on.
Also you might want to do things like eat at Ohanas at the Polynesian then catch Wishes or the water parade from the beach. Of course there's all the dining spots in the Epcot resort area too AND some pool days at the Beach Club!
Good luck and remember... this is fun!!
