Hi there. Where are you staying? We were at Sports this past September. We have two small girls and spent more time at the resort than we thought we would (hotter than we expected weather combined with a tired teething baby). Anyways, we ate many meals in the food court there. Breakfast & lunch were busy but manageable. One day we went for any early dinner, 4:30ish, and the place was empty. It was like we hit the jackpot
The absolute most crowded time of the entire day was always 7pm til about midnight. I guess people coming back from the parks looking for a quick dinner. We stayed out late one or two nights and were always shocked how packed the food court was at 9/10 o'clock.
We had the QS dining plan. Our favorite QS places were Columbia Harbor House in MK, Be Our Guest for lunch, Yak & Yeti Local Foods Cafe in AK, La Cantina in EP and Cookes of Dublin in Disney Springs. We didn't eat there this time but we also love Flame Tree BBQ in AK. And you really can't go wrong with any of the QS locations in Epcot. Have fun!