Panama is the narrow bridge of the Americas where jungle meets ocean and engineering rewrote geography. Long before the Panama Canal, the isthmus was a trade artery for Spain; today, you can watch ships climb locks while howler monkeys call from the forest. In three weeks, you’ll taste Panama’s famed Gesha coffee, snorkel kaleidoscopic reefs, and wander colonial plazas glowing in golden-hour light.

Expect variety: cosmopolitan Panama City and its UNESCO-listed Casco Viejo; Boquete’s cool, high-altitude trails and fincas; then Bocas del Toro’s laid-back Caribbean rhythm. Getting around is straightforward with short flights and scenic shuttle-boat combos, and costs suit a mid-range budget with plenty of excellent local eats.

Practical notes: the U.S. dollar is legal tender (the balboa coins match USD), Spanish is widely spoken, and dry season runs roughly December–April. Pack reef-safe sunscreen, a lightweight rain jacket, and insect repellent. For islands and rural areas, carry some cash; ATMs can be limited. Always ask locals about surf and current conditions before swimming.

Panama City

Panama City is a study in contrasts: glassy towers face the stone ramparts of Casco Viejo, and minutes away, rainforest cloaks the Canal Zone. Start here to meet the Canal up close, taste Panama’s capital cuisine, and slip across the bay to Taboga for a beach day.

Getting in: Book international flights on Trip.com or Kiwi.com. Tocumen International (PTY) is 25–35 minutes from downtown by rideshare (~$20–30). Within the city, the Metro is clean and cheap, and Uber rides across town are often $4–10.

Days 1–7: Canal, Casco, Rainforest, and the Bay

• Casco Viejo orientation: Stroll Plaza Bolívar, the Metropolitan Cathedral, and Paseo Esteban Huertas at sunset. Pop into the Panama Canal Museum for context, then a rooftop for skyline views. For a budget-friendly welcome dinner, try Fonda Lo Que Hay (inventive Panamanian small plates), or go classic at Mercado de Mariscos for fresh ceviche and fried corvina upstairs with a harbor breeze.
• Panama Canal day: Time your visit for ship transits at Miraflores Locks, then continue to the BioMuseo for vivid natural history. To experience the canal from the water, consider these vetted tours:

Panama Canal Partial Tour - Southbound Direction

Monkey and Sloth Jungle Habitat Panama Tour

Tour to a waterfall and Embera village with lunch included

All Inclusive Taboga Island Catamaran Tour from Panama City

• Rainforest window: Walk the Metropolitan Natural Park early for toucans and city views, or rent bikes for the Amador Causeway. If you’re a birder, slot in a dawn visit to Pipeline Road in Soberanía National Park with a guide.
• Coffee, breakfast, and bites: Start at Café Unido (Panamanian micro-lots), Mentos Mentiritas Blancas for flaky pastries, or Benissimo in Casco for gelato-coffee affogatos. For lunch, try El Trapiche (sancocho, tamal de hoja) or Mahalo (fresh bowls, garden vibes). Dinner ideas: Athanasiou for Greek-Panamanian comfort, La Vespa on the Cinta Costera for pizza by the water, and a splurge night at Maito (reservations recommended).
• After-dark: Rooftops like Tántalo or Lazotea for views; craft beers at La Rana Dorada; live music in Casco’s small bars on weekends.

Where to stay (mid-range picks): In Casco Viejo, Hotel Casa Panamá balances style and location. In the financial district, The Bristol Panama is refined and central. For easy bus/flight connections and shopping, check Wyndham Panama Albrook Mall Hotel & Convention Center. Browse more stays on Hotels.com or apartments on VRBO.

Travel to Boquete (Day 8 morning): Fly PTY→DAV (David) in ~1 hr 10 min, often $90–160 one-way; search on Trip.com or Kiwi.com. From David, it’s 45–60 minutes by taxi ($35–45) or local bus (~$2) to Boquete. Budget alternative: the overnight coach from Albrook to David (7–8 hrs, ~$18), connecting bus to Boquete (~$2, 1 hr).

Boquete (Chiriquí Highlands)

Cool mountain air, orchid-dotted trails, and world-famous coffee define Boquete. The town sits along the Caldera River beneath Baru Volcano, with a mellow scene of bakeries, brewpubs, and family-run fincas.

Days 8–13: Coffee Country, Cloud Forests, and Canyons

• Coffee immersion: Tour a specialty finca like Finca Lerida, Elida Estate, or Kotowa to see cherry-to-cup processing and taste Gesha and Caturra. You’ll learn why Boquete’s elevation and Pacific-Caribbean winds craft such clarity in the cup.
• Signature hikes: The Pipeline Trail offers a gentle cloud-forest stroll with a good shot at resplendent quetzals (go early). The Lost Waterfalls trail threads three cascades over 2–3 hours of moderate hiking. For experienced hikers, a pre-dawn summit of Volcán Barú can deliver sunrise views of two oceans on clear days.
• Canyons and hot springs: Cool off at Cangilones de Gualaca, a smooth rock canyon perfect for cliff jumps and lazy floats. Nearby hot springs offer a rustic soak after a trek.
• Hanging bridges and birding: Traverse canopy bridges for canopy views and trogons; hire a local guide for best wildlife sightings.

Eat & drink: Start at Sugar & Spice for hearty breakfasts and fresh bread. For Panamanian plates, Restaurante Nelvis serves excellent stews and rice for a modest price. The Rock Boquete is a cozy dinner choice with house-smoked meats and river views; Boquete Brewing Company pours IPAs in a lively garden with food trucks. Sweet tooth? La Crepe Boquete for dessert crêpes and espresso.

Where to stay: Search cabins and cottages on VRBO (Boquete) or browse hotels and inns on Hotels.com (Boquete). Aim to be within a 10–15 minute walk of Boquete’s main plaza for easy dining access.

Budget tip: Use taxis or colectivos (shared vans) to trailheads; rides are typically $3–8 within the valley, saving on car rentals.

Travel to Bocas del Toro (Day 14 morning): Book a Boquete→Almirante shuttle (4–5 hrs, ~$35–50), then a water taxi to Isla Colón (25–30 min, ~$8). Total journey is around 5–6 hours. Alternative: fly DAV→PTY→BOC, but door-to-door time and cost usually favor the shuttle-boat combo.

Bocas del Toro (Caribbean Archipelago)

Bocas is all color: stilted houses over teal water, scarlet poison-dart frogs on Bastimentos, and fiery sunsets at Bluff. Base on Isla Colón for options, then day-trip to beaches and reefs.

Days 14–21: Beaches, Reefs, and Laid-back Island Life

• Beach circuit: Boat to Red Frog Beach on Isla Bastimentos for soft sand and mellow surf; hike a back trail to spot red frogs. On Isla Colón, bike to Bluff Beach for wild waves and a golden-hour walk; swim only where locals advise due to currents. For calm, go to Starfish Beach (Playa Estrella) early when the water is glassy.
• Snorkel and cays: Arrange a boat to Zapatilla Cays for powdery beaches and coral; pair with Crawl Cay or Hospital Point for snorkeling. Ask skippers to avoid wildlife feeding and to practice reef-safe anchoring.
• Culture and caves: Visit Bastimentos National Marine Park’s Ngäbe communities for cacao experiences, or explore the bat cave near Bahia Honda with a local guide. In town, peruse artisan stalls for coconut-shell jewelry and cacao nibs.
• Active options: Take a surf lesson at Paunch on a smaller day; rent kayaks or SUPs to paddle mangrove channels; sunrise yoga is offered at several waterfront studios.

Cafés & eats: For breakfast, Amaranto serves smoothies and scrambles; La Buga does strong coffee and hearty plates by the dive dock. Lunch on fish tacos at Buena Vista overlooking the bay. Dinner ideas: Octo for wood-fired seafood and local chocolate desserts, or Bibi’s on the Beach on Carenero for grilled catch under the stars. Snack stops: fruit batidos from waterfront stands and patacones everywhere.

Where to stay: Browse beachfront bungalows and overwater stays on VRBO (Bocas del Toro) or hotels and eco-lodges on Hotels.com (Bocas del Toro). Staying in Bocas Town means easy dining and boat access; Carenero and Bastimentos are quieter, reached by quick water taxis.

Getting around: Water taxis run late (generally $1–3 within the inner islands; more for longer hops). Rent bikes to reach Bluff. Bring cash; card acceptance varies.

Return to Panama City (final day): Fly BOC→PAC (Albrook) in ~1 hour with typical fares $110–190; line up tickets on Trip.com or Kiwi.com. Overland back to the capital takes 10–12 hours via Almirante bus and cross-country coach if you’re stretching the budget.

Suggested pacing recap

• Days 1–7: Panama City for Canal, Casco Viejo, rainforest, and a Taboga catamaran.
• Days 8–13: Boquete for coffee tours, cloud-forest hikes, canyon swims, and hot springs.
• Days 14–21: Bocas del Toro for beaches, snorkeling Zapatilla, Red Frog, and laid-back nights by the water.

In three weeks, you’ll cross locks beside oceangoing ships, sip world-class coffee where it’s grown, and drift over Caribbean reefs. Panama’s compact size makes it easy to stitch city, mountains, and islands into one memorable, mid-budget journey.