Canada spans a continent, yet in one week you can savor two of its best chapters: coastal British Columbia and the Canadian Rockies. You’ll walk rainforest bridges above a salmon river, cruise among Gulf Islands to manicured gardens, and end the week amid emerald lakes and peaks that inspired some of the first national park protections in the country.

Vancouver sits on the ancestral lands of the Musqueam, Squamish, and Tsleil-Waututh Nations. Its heart beats with Pacific flavors, indie coffee, and green spaces like Stanley Park—an urban rainforest wrapped in seawall views. A ferry hop brings you to Victoria’s Parliament buildings and the fabled Butchart Gardens, a horticultural jewel since 1904.

Fly east to Alberta and the town of Banff, the gateway to Banff National Park. Here, glacial lakes like Louise mirror jagged summits; gondolas float to ridge walks; elk and bighorn sheep roam the valleys. Pack layers, grippy shoes, and a sense of wonder—weather shifts quickly in the mountains, and the best moments often happen between the scheduled stops.

Vancouver

Creative, outdoorsy, and delicious—Vancouver delivers mountain-to-ocean scenery with city polish. Mornings might begin with third-wave coffee in Gastown, afternoons on the seawall, and evenings with world-class sushi or Northern Italian in a heritage loft.

• Top sights: Stanley Park, Gastown, False Creek, Granville Island, English Bay sunsets.
• Don’t miss: Capilano Suspension Bridge, Grouse Mountain viewpoints, and the ferry day to Victoria.
• Food notes: Unmissable aburi sushi, inventive farm-to-table, ramen for rainy days, and a strong cocktail scene.

Where to stay (Vancouver): For upscale harbor views, book Fairmont Pacific Rim. Waterfront resort vibes with a pool and bikes: The Westin Bayshore, Vancouver. Stylish suites with kitchens: Residence Inn by Marriott Vancouver Downtown. Budget-friendly social hub: Samesun Vancouver Hostel. Or browse vacation rentals on VRBO Vancouver or hotels on Hotels.com Vancouver.

Getting there: Fly into YVR via Trip.com Flights or Kiwi.com. Canada Line train to downtown takes ~25 minutes (~$10–12 CAD); taxis run ~30 minutes (~$35–45 CAD) depending on traffic.

Day 1: Arrival, Seawall Stroll, and Oceanfront Dinner

Afternoon: Land at YVR and ride the Canada Line to Waterfront Station. Check in, then stretch your legs on the Stanley Park Seawall between Coal Harbour and English Bay—floatplanes buzz overhead, and the North Shore mountains frame the skyline.

Evening: Dinner at Miku for flame-seared aburi sushi and sashimi platters with Pacific views; or Nightingale for wood-fired veg, pizzas, and seasonal small plates. For something cozy, Ask For Luigi serves handmade pasta in a petite room—reserve early. Nightcap at Botanist Bar (award-winning cocktails with herbaceous notes) or The Diamond in Gastown for classic builds with a view of Maple Tree Square.

Day 2: Gastown Bites, Capilano Suspension Bridge, Grouse Mountain

Morning: Fuel up at Jam Cafe (hearty farmhouse breakfasts) or Small Victory (laminated pastries). Wander Gastown’s cobbles, the Steam Clock puffing on the quarter hour, and pop into Revolver for single-origin pour-overs. Browse indie boutiques and First Nations art galleries.

Afternoon: Join this small-group North Shore classic: Small Group Tour: Capilano Suspension Bridge and Grouse Mountain from Vancouver. Walk the 137m suspension bridge above cedar forest, venture the Cliffwalk, then ride the Skyride to Grouse for panoramic city-and-sea views and (seasonal) lumberjack shows and grizzly refuge.

Evening: Back in town, slurp Ramen Danbo in the West End or go izakaya-style at Guu with Garlic (share plates, high energy). Cap the night with Flyover in Vancouver—a soaring, multi-sensory “flight” across Canada that’s fun and only ~25 minutes door to door.

Day 3: Full-Day Ferry Adventure to Victoria & Butchart Gardens

Take a postcard-perfect day trip: Victoria & Butchart Gardens Tour with Ferry from Vancouver. Glide through the Gulf Islands on a 90-minute ferry, admire the Sunken Garden’s terraced blooms, and stroll Victoria’s Inner Harbour past the Parliament Buildings and Empress Hotel. Expect ~12 hours door-to-door.

Food tips: Grab a pre-tour pastry at Nemesis (Gastown) and, on return, hit Tacofino Taco Bar (Yaletown) for fish tacos and burritos or Vij’s for inventive Indian plates like wine-marinated lamb popsicles.

Banff

Canada’s first national park is Rockies royalty—turquoise lakes, wildlife-filled valleys, and peaks that glow at sunset. The town of Banff offers alpine heritage, galleries, and hearty cuisine, while nearby Lake Louise is a short canyon-and-meadow drive away.

• Top sights: Lake Louise, Moraine Lake (seasonal access), Bow Valley Parkway, Sulphur Mountain boardwalk, Vermilion Lakes at golden hour.
• Good to know: Weather changes fast; bring layers and traction. Moraine Lake road is typically open late May–early Oct; tours adjust routes in shoulder/winter.
• Dining: Mountain-comfort meets creative Canadian—game meats, foraged flavors, and excellent bakeries for trail fuel.

Where to stay (Banff): Compare cabins, condos, and chalets on VRBO Banff or hotels on Hotels.com Banff. If you prefer a city base before/after, check Calgary options like The Fairmont Palliser or design-forward Hotel Arts.

Getting from Vancouver to Banff: Fly Vancouver–Calgary (~1h20; from ~$120–220 CAD) via Trip.com Flights or Kiwi.com. Shuttle or drive Calgary Airport to Banff in ~1.5–2 hours (shuttles typically ~$70–90 CAD one way).

Day 4: Fly to Calgary, Transfer to Banff, Hot Springs Wind-Down

Morning: Early flight to Calgary; grab coffee at the airport and meet a shuttle to Banff. Watch prairie give way to peaks.

Afternoon: Check in and stroll Banff Avenue. Lunch at Park Distillery (house-distilled gin, rotisserie chicken, campfire-inspired sides) or Wild Flour for artisan sandwiches and excellent sourdough.

Evening: Soak at Banff Upper Hot Springs, a tradition since the 1880s. Dinner at The Maple Leaf (Alberta beef, bison short rib) or Farm & Fire (wood-fired veg, flatbreads). Nightcap at Three Bears Brewery (crisp lagers, mountain ales) or Park Distillery’s tasting flight.

Day 5: Lake Louise and the Crown Jewels of Banff

Devote the day to an award-winning small-group excursion: Lake Louise, Moraine Lake, Banff Tour from Calgary/Canmore/Banff. Expect mirror-lake vistas, short guided walks, and time for photos; when Moraine Lake road is closed (roughly Oct–May), operators pivot to equally spectacular stops like Bow Lake or Johnston Canyon.

Food tips: Grab breakfast at Whitebark Café (strong espresso, banana bread). In Lake Louise Village, Trailhead Café and Laggan’s Mountain Bakery are reliable for soups, wraps, and pastries. Back in Banff, celebrate with The Bison (seasonal Canadian plates) or Grizzly House (retro fondue fun).

Day 6: Summit Views, Optional Helicopter, and Golden-Hour Lakes

Morning: Ride the Banff Gondola to Sulphur Mountain for a ridge-top boardwalk with sweeping views over the Bow Valley. Brunch at Sky Bistro pairs panoramas with local ingredients.

Afternoon: Make it a once-in-a-lifetime flightseeing moment on this Helicopter Tour over the Canadian Rockies (typically departs near Canmore/Kananaskis; allow 30–45 minutes’ drive). It’s an unforgettable way to grasp the scale of Mt. Lougheed and the Bow Valley. If you prefer to stay ground-side, hike the Johnston Canyon catwalks or stroll Vermilion Lakes.

Evening: Dinner at Nourish Bistro (creative vegetarian—try the 27-ingredient nachos) or Park Distillery for campfire-spiced trout. For dessert, swing by COWS for indulgent ice cream or grab a BeaverTails pastry on Banff Ave.

Day 7: Last Look at the Peaks and Departure

Morning: Coffee and pastries at Wild Flour, then a quick visit to Cave and Basin National Historic Site, birthplace of Canada’s national park system. If time allows, detour to the Bow Falls viewpoint.

Afternoon: Shuttle back to Calgary Airport (~1.5–2 hours) and fly out via Trip.com Flights or Kiwi.com. Pick up snacks at Canmore’s Rocky Mountain Bagel or at the airport if you’re tight on time.

Optional Add-On: Whistler Day (if you swap for Victoria)

If you’d rather trade gardens for alpine vibes, choose a Sea-to-Sky outing: From Vancouver: Whistler & Sea to Sky Gondola with Shannon Falls. You’ll trace Howe Sound’s fjord, ride the gondola for suspension bridges and views, and explore Whistler Village. Note seasonal operations for the gondola; November maintenance closures may adjust timing.

Estimated Costs (per person, guide only): Vancouver hotel $120–450+/night; Banff hotel $140–500+/night; YVR–YYC flight $120–220; Banff shuttle $70–90 one way; Capilano & Grouse tour ~$150–200; Victoria day tour ~$200–250; Banff Gondola ~$60–70; Helicopter tour from ~$165–300 depending on route/season. Booking early reduces variance in peak season (June–Sept).

Where to eat and drink—quick picks:

• Vancouver coffee: Revolver (single-origin), Nemesis (pastry stars), 49th Parallel (old-school donuts at Lucky’s).
• Vancouver lunch: Go Fish (harbor-side fish and chips), Granville Island Public Market (cheese, chacuterie, donuts), Meat & Bread (porchetta sandwiches).
• Vancouver dinner: Miku (aburi sushi), Nightingale (seasonal plates), Osteria Savio Volpe (Tuscan comfort), Kissa Tanto (Japanese-Italian finesse).
• Banff coffee/breakfast: Wild Flour, Whitebark Cafe, Tooloulou’s (hearty brunch).
• Banff dinner: The Bison (regional), The Maple Leaf (Canadian classics), Nourish Bistro (veg-forward), Grizzly House (fondue).

Seasonal note: In winter (Dec–Mar), consider an ice walk in Johnston Canyon or snowshoeing; in shoulder seasons, trail conditions can be icy—traction aids recommended. Summer brings wildflowers and longer daylight; reserve popular tours and lake shuttles early.

Trip recap: In seven days, you’ll sip, stroll, and soar from Vancouver’s coastline to the Rockies’ high country—bridges in the treetops, ferries through island-studded seas, and gondolas into crisp alpine air. It’s a compact Western Canada itinerary that blends city culture with national park grandeur—memories stitched together by great meals and greater views.