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I've been putting more time into MK and while I do understand your frustration with Sonic, I doubt that MK has any 3:7 MUs. The reason that the match-up is bad is because the Sonic can time you out once they get the lead and MK can't really approach Sonic very well. What MK can do, though, is turtle Sonic better than almost every member of the cast. Dash grab/dash attack allow MK to punish Sonic's tilts and those in combination with Dtilt and Dair allow him to keep out dash-ins.@ warionumbah2 did a great job of explaining just about everything you need to know about this MU.
I'm normally the picture of optimism when it comes to Meta Knight in this game but this match-up in particular is nearly unwinnable for MK. Yeah, I said unwinnable and that's not a term I throw out lightly. Right off the bat, I'm going to say that I think this MU is a 30-70 MU at best in Sonic's favor. Thankfully, I don't think any other character comes close to countering MK that hard but I really feel for any MKs that have a good Sonic in their area. (Like I do.)
Don't take that as 'MK loses to fast characters' because it's all about the collective tools Sonic has that gets us. I personally think the Falcon MU is in our favor and the Fox MU is nothing less than even. It's just Sonic.
Fighting Sonic with no ranged options, like MK is forced to, makes the whole MU boil down to how well you punish Sonic, or more specifically how well you can avoid Sonic. As MK, you're goal is to not get hit. You punish and don't even bother with approaching unless it's a punish or a read, just play mid-stage and react because Sonic can Spin Dash and Spin Dash Cancel-to-shield every approach we have on the ground and he ends up neutral or better.
If Sonic gets the stock lead, you probably have already lost. Our KO moves aren't good to throw out against Sonic, even F-Smash gets punished and is generally non-threatening to Sonic anyway since F-Smash just clashes with Spin Dash. He also KOs us with Back-Throw at around 90%.
Air game? On-stage it can work but Sonic's Up-Smash is a KO move that he ducks to charge, is invincible on start-up (like he needs it), and grabs us out of the air. Off-stage is about the only place MK can challenge Sonic but a good Sonic either will recover high and Spin Shot back to the stage to avoid the confrontation or abuse the invincibility of their Up-B. If they recover low, N-Air is, as always, your best friend.
Sorry, I can't be more useful in this discussion but I've never once beaten a Sonic in tournament with MK in the 4 sets (3 different tourneys) I've played; 2 of which I was 3-stocked at one point and the only game I could take off was a close Time Out on Kongo Jungle 64. At this point, I've given up on the MU and picked up (60:40 Sonic MU in MM's favor) as a secondary for next time.
Again, I agree with warionumbah2, the : MU is 30:70 in Sonic's favor. I honestly don't know what else to tell you but pick-up , , , or as a secondary for Sonic.