If you want Caribbean islands + jungles + city life in one trip, Panama is one of the best choices in 2025.
In a single itinerary you can combine:
- Overwater stays & nightlife in Bocas del Toro
- Off-grid paradise in the San Blas Islands (Guna Yala)
- A quick taste of Panama City & the Canal
This guide gives you ready-made 7-day and 14-day itineraries you can copy, adjust, and book.
Option 1 — 7-Day Panama Caribbean Itinerary
Perfect if:
- You have 1 week off
- You want mostly islands with a quick look at Panama City
- You like a mix of party + chill + culture
🗓 Day 1 — Arrive in Panama City
- Land in Panama City (PTY)
- Check into a hotel in Casco Viejo or near the Cinta Costera
- Evening: walk Casco Viejo, sunset drinks, early night
👉 Internal links you can use: “Panama City Quick Guide” (future post) + “Panama vs Puerto Rico”.
🗓 Day 2 — Fly to Bocas del Toro
- Morning flight Panama City → Bocas del Toro (BOC)
- Check into Bocas Town (hostel, mid-range or overwater style hotel)
- Explore town, book your tours for next 2–3 days
- Evening: sunset drinks and casual nightlife
🗓 Day 3 — Red Frog Beach & Bastimentos
- Boat to Isla Bastimentos
- Spend the day at Red Frog Beach (waves, jungle, beach bars)
- Optional: short jungle hikes / spotting red frogs
- Night back in Bocas Town
🗓 Day 4 — Starfish Beach & Boat Tour
- Morning bus/boat to Playa Estrella (Starfish Beach)
- Snorkel & relax (don’t pick up the starfish)
- Afternoon: boat tour (dolphins, mangroves, snorkeling)
- Night: Bocas Town nightlife or chill dinner
🗓 Day 5 — Fly Back to Panama City
- Morning or midday flight Bocas → Panama City
- Afternoon: Canal viewpoint / Amador Causeway / shopping
- Early night — tomorrow is San Blas
🗓 Day 6 — San Blas Islands Overnight
- Early 4×4 pickup (shared tour) from your hotel
- 2.5–3 hr drive → Guna dock + boat to island
- Check into simple cabin or hammock stay
- All day: swim, snorkel, relax, visit nearby islands
You can do this as a 1-night trip (Day 6–7) or day trip if time is tight.
🗓 Day 7 — Morning Island Time + Back to City
- Morning: last swim + breakfast
- Midday: boat + 4×4 back to Panama City
- Evening flight home, or one more night in Casco Viejo if your flight is next day
Option 2 — 14-Day Panama Caribbean Itinerary
Perfect if:
- You want slower travel
- You maybe combine with Costa Rica border
- You like digital nomad / backpacker style
🗓 Days 1–2 — Panama City
- Day 1: Arrive, explore Casco Viejo
- Day 2: Canal tour + markets + Miraflores or Agua Clara locks
🗓 Days 3–7 — Bocas del Toro (5 nights)
Base: Split between Bocas Town and a quieter island:
Ideas:
- 2 nights in Bocas Town (hostel or mid-range)
- 3 nights in Bastimentos or Carenero (eco-lodge or quieter hotel)
Activities across these days:
- Red Frog Beach
- Starfish Beach
- Zapatilla Cayes boat tour
- Dolphin Bay & mangrove tour
- Surf lesson or board rental
- Free time for cafes/co-working if you’re nomad style
🗓 Days 8–9 — Back to Panama City
- Day 8: Travel back to Panama City (flight or bus+boat)
- Day 9: Buffer day — city exploration, laundry, rest, malls/markets
This buffer day is important in case of weather-related transport changes.
🗓 Days 10–12 — San Blas Islands (2–3 nights)
- Take a 2 or 3 day San Blas package (includes 4×4 + boat + meals + basic lodging)
- Stay on 1 “base” island or do a multi-island tour
- Activities: swim, snorkel, hammock, visit Guna villages, small island hops
🗓 Days 13–14 — Final Nights in Panama City
- Day 13: Return from San Blas, one last night in Casco Viejo
- Day 14: Fly home
Budget Snapshot (Per Person, Rough)
For 7 days (mix of budget & mid-range):
- Flights (not including to Panama): variable
- Domestic flights: ~$120–200 roundtrip to Bocas (depending season)
- Accommodation:
- Budget: $20–30/night hostels
- Mid-range: $60–120/night hotels / guesthouses
- Food: $15–35/day
- Bocas tours: $30–60 each day you go out
- San Blas 2-day package: ~$200–300
For 14 days, roughly x1.7–x2 that amount depending on style.
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