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Ultimate 7-Day Itinerary for Discovering Sao Tome & Principe

Day 1: Arrival in São Tomé

You’ll likely arrive in São Tomé, the capital city. Take it easy by spending the first day adjusting to the island’s relaxed vibe. After checking into your accommodation, head out for a walk around the city center. São Tomé is small but rich in history, so you can easily explore it on foot.

Visit the Presidential Palace and the Cathedral of São Tomé to get a feel for local architecture. Then, make your way to the National Museum inside Forte de São Sebastião. It gives a solid overview of the island’s colonial past and the influence of the Portuguese.

End your day with a walk along Avenida Marginal, the city’s seaside promenade, and treat yourself to a seafood dinner at one of the local restaurants.

Day 2: City Tour and Local Culture in São Tomé

Start your second day by visiting the bustling Mercado Municipal. This market is where locals buy fresh produce, fish, and other goods. It’s a great way to experience the everyday life of São Tomé.

In the afternoon, head north to Monte Café. This is one of the oldest coffee plantations on the island. Take a guided tour to learn about the island’s coffee history and have a tasting while you’re there. The region is lush and beautiful, and the drive itself is rewarding.

For dinner, try some local specialties like calulu, a stew made with fish or meat and a blend of greens. It’s a delicious introduction to the island’s Afro-Portuguese cuisine.

Day 3: Day Trip to Rolas Island

Take a day trip to Ilhéu das Rolas, a tiny island just south of São Tomé. You can catch a boat from Ponta Baleia on the southern tip of São Tomé.

Rolas Island is special because it sits right on the equator line. You can actually visit the equator marker and snap some photos. Spend the rest of the day exploring its pristine beaches or go snorkeling in the crystal-clear waters. The island is quieter than São Tomé, so it offers a peaceful escape.

By the end of the day, head back to São Tomé for a relaxed evening.

Day 4: Journey to São João dos Angolares

Today, head south to São João dos Angolares. This small town is famous for its connection to Santomean culture and art. One of the highlights here is the Roça São João, a restored plantation house that doubles as a cultural center and hotel.

Explore the grounds, take in the art exhibitions, and have lunch at their well-known restaurant. Their tasting menu features island-inspired dishes using local ingredients, and it’s one of the best culinary experiences in the country.

After lunch, you can hike up to the nearby Pico Cão Grande for some incredible views. Even if you don’t reach the peak, the hike offers amazing scenery of the surrounding jungle.

Day 5: Discover Parque Natural Ôbo

Spend your fifth day immersing yourself in nature at Parque Natural Ôbo. This national park covers much of São Tomé and is home to lush rainforests, rare plant species, and plenty of wildlife.

There are several trails you can hike depending on your energy level. One of the most popular routes is the hike to Lagoa Amélia, a crater lake that’s surrounded by thick green forest. Another great option is hiking along the Rio Io Grande, where you’ll encounter waterfalls and natural pools.

Make sure to pack a lunch, as it’s easy to lose track of time while exploring this beautiful landscape.

Day 6: Travel to Principe

On Day 6, you’ll head over to Principe. You can fly from São Tomé to Principe; the flight only takes about 35 minutes.

Once you arrive, spend the first part of your day exploring Santo António, the main town on the island. It’s even smaller and more relaxed than São Tomé. Wander its quiet streets and stop by Igreja de Nossa Senhora da Conceição, a lovely colonial church.

In the afternoon, take some time to explore Principe’s gorgeous beaches. Praia Banana and Praia Grande are two of the most beautiful. You can also snorkel or swim here, or simply relax on the sand enjoying the sunset.

Day 7: Exploring Nature on Principe

Spend your last full day exploring more of Principe. The island is known for its biodiversity, so take a day trip to discover its forests and wildlife.

A guided tour through the forest is the best way to see some of Principe’s unique bird species, many of which are endemic to the island. You can also visit Roça Sundy, another old plantation that’s been transformed into an eco-lodge. It’s a great place to learn about Principe’s agricultural history.

Wrap up your trip by enjoying a fresh seafood dinner at one of the local inns or restaurants before preparing to return to São Tomé the next day.

Final Thoughts

São Tomé and Príncipe may be off the beaten path, but that’s exactly what makes it special. The islands are small enough that you can take your time and really engage with the local culture and scenery without feeling rushed. This 7-day itinerary should give you a good balance of history, culture, and nature without overwhelming your schedule. Enjoy the slow pace, friendly locals, and stunning landscapes!

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