We just did both Epcot and MK this week!
I didn't pay attention to Epcot food options but at MK a few places were open. Note: they were not noted as open in the operating hours so that is not a good way to see. I could only find out they were open by 1) they were accepting mobile orders or 2) I walked past and they were open
Casey's, Sleepy Hollow, Storybook Treats, Auntie Gravity's, Lunching Pad, and I think Main St Ice Cream was open. In other words, lots of sugary treats with few real food. Most of the popcorn stands were closed. You could always grab bottled drinks in a store.
We easily got VQ for Tron. Didn't try for Guardian's.
Haven't done After hours but we thought EEH was amazing. Walked on - or waited less than 5 minutes - for every ride at MK that we wanted to ride (SDMT was not on our list to ride - it had a short line all evening).