November 29, 2025
This São Tomé 7 day itinerary gives a clear, realistic route through the island without pretending you can see everything in a week. São Tomé may look small on the map, but you could easily spend a month exploring every bay, roça and forest track. What follows is a highlight route that covers the capital, the northern cacao coast, the central highlands, the southern road and the west coast, with enough time to breathe. It suits independent travellers using São Tomé car hire as well as those who prefer a driver, and is shaped by local experience rather than brochure copy.
This São Tomé 7 day itinerary is designed as a realistic first circuit of the island rather than an attempt to tick off every single sight. If you have more time, then check out our 14 day itinerary, and remember this is not set in stone; if you want to pick and choose, get a tour, or simply want advice on tweaking it, feel free to get in touch. For a national overview of the islands alongside this on-the-ground route, the Visit São Tomé & Príncipe tourism board also offers broad background on regions and attractions.
| Day 1 Summary | Details |
|---|---|
| Main focus | Arrival, airport transfer, first walk in São Tomé City |
| Role in itinerary | Gentle start to the São Tomé 7 day itinerary, giving time to adjust after the flight |
| Accommodation | Guesthouse or hotel in São Tomé City |
| Key landmarks | Presidential Palace, São Tomé Cathedral, “I ❤️ São Tomé and Príncipe” sign |
| Estimated cost | Airport transfer into São Tomé City approx. €15 |
| Local note | Mercado Municipal is permanently closed; only small informal stalls operate behind the taxi rank |
| Evening option | Simple first walk in the centre plus dinner at Sum Secreta or at your accommodation |
| Practical tasks | Orientation walk, ATMs, local SIM card, basic questions about the city |
Most European flights land in the late afternoon, so the first day of this São Tomé 7 day itinerary is about arriving, reaching the city and finding your feet. An airport pick up into São Tomé City usually costs around fifteen euros, or we can arrange São Tomé car hire directly from the airport if you prefer to start driving immediately. The drive into town is short, but traffic around the centre can be slow at busy times.
After checking in, the central area of São Tomé City is straightforward to walk. The Presidential Palace, São Tomé Cathedral and the “I ❤️ São Tomé and Príncipe” sign are all within a compact area and are easy first landmarks to visit in the early evening. Street lighting is variable, so it makes sense to keep your first walk simple until you have a feel for the layout.
Older guidebooks still mention the Mercado Municipal as if it were active, but we live here and it has been closed for a long time. Only a few informal stalls operate behind the taxi rank. They are interesting to see as part of everyday life, but visitors should avoid seafood or meat from these stalls because storage and temperature control are poor.
For dinner, there are a handful of straightforward options in the city. Sum Secreta is open, despite what some online maps show, and offers a steady, no-nonsense evening meal. Many travellers are tired after the flight and choose to eat at their accommodation instead. On this first night we can help with basic settling tasks such as showing you the main streets, explaining where to find ATMs, or helping you buy a local SIM card so that the rest of your week in São Tomé is easier to manage. This first evening keeps the São Tomé 7 day itinerary gentle, giving you time to adjust before the longer drives later in the week.
| Day 3 Summary | Details |
|---|---|
| Main focus | Inland drive into the highlands, coffee estate visit, and rainforest waterfall |
| Role in itinerary | Middle section of the São Tomé 7 day itinerary, shifting from coast to rainforest |
| Key stops | Roça Monte Café, Cascata São Nicolau, drive towards São João dos Angolares |
| Road conditions | Unmade stretches, steep drops, children near the roadside, slow careful driving needed |
| Local note | Monte Café tours are basic; it helps to read our roça guide first for real context |
| Safety detail | Wooden steps at the waterfall are slippery with algae; shoes with grip advised |
| Overnight | Roça São João dos Angolares or similar rural stay; advance booking recommended |
Day 3 of this São Tomé 7 day itinerary takes you away from the coast and into the cooler, forested highlands in the centre of the island. You check out of your accommodation in São Tomé City in the morning, as you will spend the night further south. This shift inland marks the middle section of the São Tomé 7 day itinerary, where the scenery changes from coastline to rainforest.
The first stop heading south east is Roça Monte Café. Guided visits include a small museum and an explanation of how coffee is grown and processed on the estate. There are English speaking guides, but the tours themselves can feel quite flat, so we strongly suggest reading our separate roça guide before you visit to fill in the historical and social context most guests do not hear on site. At the end of the visit you taste a single type of coffee rather than a full range. You choose either robusta or arabica, which many visitors find slightly odd given the scale of production here.
Continuing further inland, you reach Cascata São Nicolau, a tall, narrow waterfall surrounded by dense vegetation. This stretch of road is unmade in places, with steep drops at the side, and children sometimes run down from the rainforest to sell the fruit they have gathered. Their enthusiasm regularly outweighs their sense of road safety, so it is important to drive slowly and keep your attention on the track. The falls are visible from the bridge near the road, but there is also a path that leads down towards the base. This path uses wooden steps that can be very slippery with algae because of the constant moisture. The rainforest is gradually reclaiming the structure, so visitors need to move carefully and wear shoes with decent grip.
The day ends by heading down towards the eastern coast and the village of São João dos Angolares. Many travellers choose Roça São João dos Angolares as their base for the night. The main house and grounds have been restored as a rural guesthouse and restaurant that serves fixed tasting menus based on local ingredients, and advance booking is important in busier periods. This keeps the São Tomé 7 day itinerary running smoothly into the southern section on Day 4 and gives you time to settle before the longer drive that follows in the second half of the São Tomé 7 day itinerary.
| Day 4 Summary | Details |
|---|---|
| Main focus | Southern coastal route from São João dos Angolares towards Porto Alegre |
| Role in itinerary | Southern section of the São Tomé 7 day itinerary, combining viewpoints, geology and beaches |
| Key sights | Pico Cão Grande, Boca do Inferno, Praia Piscina, Praia Inhame, Praia Jalé |
| Road conditions | Mixed surfaces, worn edges, potholes and rough patches; slow safe driving recommended |
| Safety note | No barriers at Boca do Inferno; beaches have no lifeguard cover and conditions change daily |
| Seasonal detail | Turtle nesting areas near Praia Inhame and Praia Jalé during the appropriate season |
| Practical advice | Start with a near full tank; fuel is more reliable in the north than in the far south |
| Overnight options | Return to Roça São João dos Angolares or continue to the Porto Alegre area |
Day 4 of this São Tomé 7 day itinerary focuses on the southern São Tomé coast, starting from São João dos Angolares and following the main road towards Porto Alegre. Allow most of the day for this circuit. Distances are not large, but the road is narrow in places, you will stop often for views, and average speeds are low.
The road south passes through forested terrain and small communities before opening into views of the interior. As you continue, you begin to see Pico Cão Grande, the tall volcanic plug that rises sharply out of the rainforest. The peak appears and disappears with cloud cover and roadside vegetation, so most travellers pause at more than one informal viewing point rather than relying on a single fixed stop.
Further along the route is Boca do Inferno, a coastal rock formation where waves push water up through a narrow opening. Activity varies with swell, so the site can be quiet on calm days and more active during heavier surf. Access is straightforward from the roadside, but there are no barriers or formal safety measures, so visitors need to take care near the edge.
South of this area are several beaches with calmer sections when conditions are right, including parts of Praia Piscina. These coves can be suitable for swimming in settled weather, although tides, currents and swell change from day to day, and there is no lifeguard cover. Near Praia Inhame and Praia Jalé there are recognised turtle nesting areas during the appropriate season, but sightings depend entirely on timing and cannot be guaranteed.
Road quality on this southern stretch is mixed. Some sections are paved but worn, with potholes and broken edges, while other parts may be rougher, especially after heavy rain. A vehicle with reasonable clearance is strongly recommended, and night driving on this route is best avoided. Fuel is more reliably available in and around São Tomé City than in the far south, so it makes sense to start Day 4 with a near full tank rather than relying on petrol near Porto Alegre. Travellers either drive back to Roça São João dos Angolares for the night or continue to the Porto Alegre area if they plan to visit Ilhéu das Rolas the following morning, keeping the overall structure of their 7 days in São Tomé and this São Tomé 7 day itinerary simple and manageable.
| Day 5 Summary | Details |
|---|---|
| Main focus | Visit to the Equator at Ilhéu das Rolas from the southern tip of São Tomé |
| Role in itinerary | Equator day within the São Tomé 7 day itinerary, combining a short boat crossing with walking on the islet |
| Key locations | Porto Alegre, Ilhéu das Rolas, Marco do Equador, Farol das Rolas |
| Boat transfer | Small local boats, around 15–20 minutes each way, fully dependent on sea conditions |
| Walking conditions | Mixed paths with variable grip after rain, hill up to the monument, footwear with good grip recommended |
| Beaches and swimming | Small beaches such as Praia Café and Praia Bateria, no lifeguard cover, swimming only in settled conditions |
| Food options | Simple fish based meals may be available on the islet, but choice and service vary with season |
| Afternoon route | Return boat to Porto Alegre, then drive north towards São Tomé City or the Santana area |
| Overnight options | Either back to São Tomé City or a stop around Santana to break the journey and position for the final days |
Day 5 of this São Tomé 7 day itinerary centres on visiting the Equator from the southern tip of the island. Travellers staying in the Porto Alegre area begin the day with a short boat transfer to Ilhéu das Rolas, which typically takes around fifteen to twenty minutes. The crossing is done in small local boats, and departures depend entirely on sea conditions. In rough weather crossings may be delayed or cancelled, so it is important to check locally before setting off.
The main focus on Ilhéu das Rolas is the Marco do Equador, a tiled monument showing the line of the Equator. The monument stands on a hill with a clear viewpoint, while the exact geographic line crosses the small village below. Paths on the islet vary in condition depending on recent rain, so footwear with good grip is useful. Some visitors also walk to the lighthouse, Farol das Rolas, which gives wider views of the surrounding sea when access is safe and weather allows.
Ilhéu das Rolas has several small beaches such as Praia Café and Praia Bateria, with sections of calmer water in settled conditions. Swimming and snorkelling depend entirely on tides and swell, and there is no lifeguard cover. Simple fish based meals may be available on the islet, but options can be limited and service varies with season and staffing.
The afternoon boat returns to Porto Alegre. Once back on São Tomé Island, the itinerary shifts north. Some travellers return directly to São Tomé City, while others choose to stop around the Santana area to break up the journey. Staying near Santana gives easier access to several quieter east coast beaches and positions you well for the final two days of your week in São Tomé, while keeping this São Tomé 7 day itinerary straightforward to follow.
| Day 6 Summary | Details |
|---|---|
| Main focus | Interior highlands, Bom Sucesso Botanical Garden and the central west coast road |
| Role in itinerary | Links the highlands and west coast in the São Tomé 7 day itinerary before the final night in the capital |
| Key stops | Bom Sucesso Botanical Garden, Roça Boa Entrada, west coast villages near Santa Catarina |
| Walking conditions | Cool, misty highland weather, damp paths, uneven ground; closed shoes recommended |
| Roça context | Roça Boa Entrada shows a lived-in former plantation, with buildings adapted by local communities rather than restored |
| Road conditions | Variable west coast road, with erosion in places and a short rock tunnel often used as a photo stop |
| Local interaction | Children may call “doça!” and carry small machetes for cutting fruit; brief, respectful contact is best, and avoid handing out sweets in school hours |
| Overnight | Return to São Tomé City for the final night to be close to the airport on Day 7 |
Day 6 of this São Tomé 7 day itinerary links the interior highlands with the central west coast. You can either check into your final accommodation in São Tomé City in the morning, or stay in your current base around Santana and complete the loop before returning to the capital later in the day.
Begin by driving into the highlands towards Bom Sucesso Botanical Garden, near the entrance to Obô National Park. The garden sits at higher altitude, so the air is cooler and often misty. It focuses on endemic plants, including orchids and other species that you will not see in the same way on the coast. Paths can be damp and uneven, so closed shoes are advisable, and showers often move in quickly.
From Bom Sucesso, continue to Roça Boa Entrada. This former plantation offers a different view of colonial history compared with the better known coastal roças. Much of the infrastructure is now in poor condition, and the site feels lived in rather than restored, with local communities still using parts of the old estate. It is a useful stop if you want to see how plantation buildings have been adapted over time rather than turned into a polished attraction.
Later in the day, drive the central west coast road towards villages such as Santa Catarina. This stretch is known for its rugged scenery and views out to sea, and the road surface is variable, with sections that can be affected by erosion or minor landslides after heavy rain. There is a short tunnel cut through the rock that many visitors use as a photo stop, and there is usually enough room nearby to pull over safely.
Children often gather at the tunnel and along sections of the west coast road. They may call “doça!”, which literally means “sweet” and, when shouted by kids, is a request for sweets or treats. Some carry small machetes used for cutting fruit they collect from the surrounding forest. These are working tools rather than weapons, but the combination of enthusiasm and a busy roadside means you should take care when pulling over. It is best not to give sweets during school hours, and interactions should be brief and respectful before continuing along the coast.
After completing this interior and west coast circuit, return to São Tomé City for your final night. This positions you close to the airport for departure on Day 7 and avoids a long drive on your last morning, bringing the practical side of your 7 days in São Tomé to a calm close.
| Day 7 Summary | Details |
|---|---|
| Main focus | Calm final morning in or around São Tomé City before departure |
| Role in itinerary | Closes the São Tomé 7 day itinerary in a practical, unhurried way rather than adding new long drives |
| Typical timing | Often a free morning or few hours, depending on an afternoon or evening international flight |
| City options | Short walk in the centre, small shops for sealed coffee, chocolate and simple wooden souvenirs |
| Nearby beach option | Weather permitting, a brief visit to an accessible nearby beach such as Praia Muanda for a final walk |
| Luggage and check-out | Late check-out where possible, or leaving bags at accommodation while you make short final trips |
| Airport transfer | Short drive from São Tomé City to the airport in normal conditions, but allow several hours before your flight |
| Overall aim | End your 7 days in São Tomé without rushing, leaving space for deeper trips on a future visit |
Day 7 of this São Tomé 7 day itinerary depends on your departure time. Many international flights leave later in the day, which often allows a quiet final morning in or around São Tomé City. This last day is not about racing to new sights, but about closing the week in São Tomé in a calm and practical way.
If you have a few free hours, you can stay close to the city. One option is to walk through the centre and visit a couple of small shops for sealed coffee, chocolate or simple wooden souvenirs that act as a reminder of your São Tomé 7 day itinerary. Another option, when weather and sea conditions are stable, is a short visit to an accessible nearby beach such as Praia Muanda for a final walk along the sand.
Most visitors either request a late check out or leave luggage at their accommodation before heading out for these last errands. Plan enough time to collect your bags and drive back to the airport without rushing. Under normal conditions the transfer from São Tomé City to the airport is short, but it is still sensible to arrive several hours before your flight.
With this final transfer, your 7 days in São Tomé come to an end. This São Tomé 7 day itinerary is designed as a first, realistic circuit of the island, leaving space for deeper trips on a future visit.
This FAQ answers common questions about how this São Tomé 7 day itinerary works in practice, from self-drive options to pacing, flexibility and bookings.
This São Tomé 7 day itinerary is written to work well for independent travellers using São Tomé car hire or a private driver. Most sections use the main coastal and highland roads rather than demanding tracks, and the daily structure assumes you can stop where you like for views, walks or coffee without rushing.
Yes. This São Tomé 7 day itinerary is a realistic first circuit, not a fixed package. You can turn it into a shorter break by focusing on the capital, the northern cacao coast and one southern overnight, or build it into a longer stay by adding slower beach days, extra roças or more time in the highlands. The structure is designed so days can be moved or repeated without breaking the route.
The aim of this São Tomé 7 day itinerary is to cover the capital, the northern cacao coast, the central highlands and the south without trying to see every corner of the island. Driving days are balanced with days that have more time on foot, and most overnights are in places where you can simply sit, eat and look at the view if you prefer not to move far.
The itinerary works with either self-drive or a local driver. Some travellers are comfortable driving themselves and use guides only at specific roças or for particular walks. Others prefer a driver for the full São Tomé 7 day itinerary so that they can focus on the scenery, especially on mountain roads or when light is fading. Both options are compatible with the day-by-day plan.
Most days on this São Tomé 7 day itinerary can be adapted for families or older travellers by limiting walks, choosing shorter swimming stops and keeping to the main roads. The key is to adjust how long you spend at each place rather than trying to add more stops. If you are travelling with young children or anyone with reduced mobility, we can help you adjust the pacing of each day.
It is sensible to secure flights, car hire or a driver, and key rural guesthouses before you arrive, then keep some flexibility inside the São Tomé 7 day itinerary itself. The route is written so that you know where you are likely to sleep each night, but you can still decide on exact lunch stops, viewpoints and swims once you see the weather and how you feel each day.
We truly hope this guide has prepared you for your journey at the rewarding Leve-Leve pace. Thank you for choosing this framework for your São Tomé 14 day itinerary.
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