7 Day Cape Town Itinerary – A Local’s Guide

7 Day Cape Town Itinerary – A Local’s Guide

stunning view of cape town beach with mountains in the background beginning of 7 day in cape town itinerary

Are you looking for a 7-day Cape Town itinerary crafted by a local? Then I got you covered!

Cape Town is a beautiful city and no matter how much time you have there, it’s never enough!
From hiking to the best viewpoint in the city to enjoying the pristine beaches and checking out the nightlife scene, there’s plenty to do in Cape Town.

Since it’s a pretty compact city, you can fit in plenty of activities whilst still having lots of time to chill out and take things slow. I certainly don’t like feeling rushed off my feet on vacation!

That being said, you really can experience a lot in just 7 days in the Mother City, if you know how to. There are many fun activities right on your doorstep, but some can be quite hard to find.

For that reason, I have asked my friend Hannah from The Cape Town Blog to help me out with this itinerary. She is a local to this beautiful city and knows all the best things to do.

This one-week Cape Town itinerary is designed to help you get to know this incredible city and make the most of its natural beauty.

Let’s dive in!

Table of Contents

  • 7-Day Cape Town Itinerary – At a Glance
  • Cape Town Planning Resources
  • Day 1 – Beaches and Boat Tours
  • Day 2 – Table Mountain & Bo Kaap
  • Day 3 – Lion’s Head and Camps Bay
  • Day 4 – The Constantia Wine Bus
  • Day 5 – Muizenberg and Kalk Bay
  • Day 6 – Boulders Beach, Cape Point, and Cape of Good Hope
  • Day 7 – Relax and Enjoy a Sunset Hike
  • Alternative Activity: Robben Island
  • Is 7 Days Enough in Cape Town?
  • Is Cape Town, South Africa Safe For Tourists?
  • What Is the Best Time to Visit Cape Town?
  • Conclusion: 7 Day Cape Town Itinerary
  • FAQ: 7-Day Cape Town Itinerary
  • About the Author

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cute houses in cape town in lots of bright colors
Cape Town Basic Info
☀️ Country: South Africa
👧 Language: Afrikaans, English and isiXhosa
🕠 Time Zone: GMT + 2
Voltage: 230 V
💰 Currency: South African Rand

7-Day Cape Town Itinerary – At a Glance

☀️ Day 1: Beaches and Boats

☀️ Day 2: Table Mountain & Bo Kaap

☀️ Day 3: Lion’s Head and Camps Bay

☀️ Day 4: The Constantia Wine Bus

☀️ Day 5: Muizenberg and Kalk Bay

☀️ Day 6: Boulders Beach, Cape Point, and Cape of Good Hope

☀️ Day 7: Relax and Enjoy a Sunset Hike

Cape Town Planning Resources

Luxury Hotel: One&Only Cape Town

Mid-Range Hotel: CampsBay Retreat

Transportation: Uber, DiscoverCars

Travel Insurance: EKTA

Day Trips & Activities: Viator, GetYourGuide

Day 1 – Beaches and Boat Tours

Hit the Beach in the Morning

You might be feeling a little jet-lagged on your first day in Cape Town. So what better time to
check out its beautiful beaches.

Head down to the beautiful Clifton beaches. They are the best in the city. They’re just as
stunning as the famous Camps Bay Beach but less busy. This is where Capetonians (the locals) go to soak
up some sun.

There’s limited parking near the beaches, so the best way to get there is generally to take an

Uber in Cape Town is safe and reliable, and it means you don’t have to stress out about
finding a parking spot.

You can rent a beach umbrella for R60 and there are sun loungers available, too. You’ll need
some cash for this. It’s also a good idea to bring some drinks and snacks with you.

Important: Always keep in mind that alcohol isn’t allowed on the beaches in Cape Town.

stunning picture of clifton beaches with some people walking on the sand

Enjoy a Boat Ride in the Evening

In the evening, it’s time to explore Cape Town’s beautiful V&A Waterfront.

Not only is this area home to some fantastic shops, bars, and restaurants, but you can also catch an epic boat ride from here.

You can even take a sunset catamaran cruise and enjoy champagne as you sail along the Atlantic Coast.

You’ll get beautiful views of the shore from here and you can admire Cape Town’s dramatic, mountainous skyline.

Most sunset boat rides last around 1.5 hours and are super affordable.

Afterward, you should head to the Grand Life Cafe. It is an affordable spot, perched right on the edge of the harbor.

If you fancy a drink or two after dinner, there are plenty of fun bars around the Waterfront. My favorites are the swanky Silo Rooftop, La Parada, and the Cabo Beach Club.

amazing v&a waterfront in cape town light up at twilight with lots of lights and boats

Day 2 – Table Mountain & Bo Kaap

Morning: Climb the Table Mountain

Heading to the top of Table Mountain is a must while you’re in Cape Town and that’s why it found its way into this 7-day Cape Town itinerary.

It’s so iconic, and it really is the centerpiece of the city. In fact, it’s one of the biggest tourist attractions in the entire country.

So what better way to start your second day in Cape Town than by taking the cable car to the top of this magnificent peak?

Return cable car tickets with the Table Mountain Aerial Cableway cost R395.

Of course, you can also hike up Platteklip Gorge and then buy a one-way ticket back down once you reach the top. This hike takes around 2 hours and isn’t too strenuous. My tip is to leave early in the morning before it gets too hot.

At the top of Table Mountain, you can join a free guided walk. You can hike out to Maclear’s Beacon on a clear day, or get a drink while you enjoy the views.

It’s worth walking around for a while to enjoy the views. I suggest you also read the information boards around to learn more about the mountain’s flora and fauna.

Lunch in the City Center

Sightseeing requires some fuel, so I recommend grabbing food in the city center. This way, you’re near the meeting point for your afternoon adventure.

Clarke’s Dining room offers really great burgers and the most amazing tomato soup I’ve ever had in my life. If you hiked up Table Mountain, you should definitely stop here for a big lunch.

And for a lighter bite, the Poke Co on Loop Street is also really good. Between Us on Bree
serves fantastic brunch dishes as well.

Afternoon: Explore Bo Kaap

This afternoon in Cape Town is all about culture so Bo Kaap needed to be added to the Cape Town 7 Days itinerary. And it doesn’t have to cost you a penny, either!

You can take a free walking tour of Bo Kaap. This is the most colorful and interesting part of Cape Town.

Bo Kaap is known for its brightly colored houses and Cape Malay culture. But there’s also a very interesting history in this part of the city.

The neighborhood was originally built for freed slaves. It has always been a working-class
area with a strong sense of community since then.

It was in danger of being bulldozed during Apartheid, but it survived due to the large number of mosques in the area.

Nowadays, tourists flock to Bo Kaap to snap photos in front of the brightly colored buildings.

But it’s important to take the time to learn about the complex history of this neighborhood and its current struggle against gentrification.

cute little houses in cheerful colors in bo kaap district

How to Join the Free Walking Tours to Bo Kaap

Free walking tours of Bo Kaap depart twice daily from Parliament Square in Cape Town city center, at 2 pm and 4:20 pm. You can book your spot online, and then turn up and look for the green umbrellas.

Your guide will take you all around Bo Kaap and give you some recommendations for places to go after the tour ends.

We got an amazing recommendation for a local Cape Malay restaurant and ended up having a delicious meal there.

At the end of the tour, you are encouraged to tip your guide for what you think the tour was worth. This is optional and we didn’t feel pressured.

We tipped R75 each, which is roughly $4 USD.

Day 3 – Lion’s Head and Camps Bay

Morning: Hike up Lion’s Head

Just like Table Mountain, Lion’s Head is a Cape Town icon that can’t be missed on any Cape Town itinerary for a week. However, it’s much easier to hike up and down.

I recommend starting your climb fairly early. Especially if you’re going during the summer. The trail to the top can get busy, and you might have to wait at the two iron ladders on the way up.

It’s really easy to get to the trailhead. You can park for free in the small lot right next to the mountain.

I found it quite easy to follow the path up. It winds around the mountain twice, giving you fantastic views of the City Bowl, Sea Point, Camps Bay, and Table Mountain as you hike up.

It takes around 2 hours to get to the top and then another hour to get back down. There is some scrambling along the way but overall it’s not too difficult. Of course, the views make it all worth it.

Afternoon: Chill in Camps Bay

Camps Bay is one of Cape Town’s most famous neighborhoods.

It’s celebrated for its gorgeous, white sand beach, a strip of glitzy bars and restaurants, and beautiful houses.

You can relax on the beach, enjoy drinks at Café Caprice, or try some crazy cocktails at Cause & Effect.

Camps Bay is the perfect place to spend the afternoon chilling out after a morning of hiking.

stunning picture of camps bay beach with amazing mountains in the background

Day 4 – The Constantia Wine Bus

Ask any Capetonian how they like to spend their weekends, and I almost guarantee that you’ll hear something about visiting wine farms. That’s why I absolutely had to include them in our 7-day Cape Town itinerary.

Going out to Franschhoek and Stellenbosch is a popular thing to do. But getting there and back can be costly, so I always take friends on the Constantia wine bus when they come to visit.

Of course, you can also book an organized day trip to Stellenbosch or Franschhoek if you are not on a budget.

The hop-on hop-off Cape Town wine bus may sound touristy. But I guarantee you, it’s not. Plenty of locals are also prone to hopping on board.

This way, they can enjoy a day of wine tasting with friends, without anyone having to play designated driver. Another alternative is the Hop on Hop off Wine Tram.

Constantia is a leafy suburb of Cape Town. It’s home to lots of historic wine farms, including the oldest one in South Africa.

You can head to the City Sightseeing office outside the Aquarium and buy a bus ticket for R259 per person.

Buses leave every 20 minutes. It’s best to catch the first one at 9 a.m. so that you can make the most of your day.

view of constantia wine fields over the city and the ocean in the background

Best Stops on The Blue Bus Route

You’ll need to take a Blue Route bus to Constantia, and there’s a stop at Kirstenbosch Botanical Gardens along the way.

These gardens are absolutely stunning and are world-famous for their biodiversity, so it’s worth stopping here to explore for a while. Entry to the gardens costs R200 for visitors from outside of South Africa and you can easily spend an hour or two here.

After Kirstenbosch, the bus heads to the Constantia Valley, where you can change to a smaller bus. This single-decker bus will then take you to Groot Constantia. It is a historic wine farm that I think has the best wine in Constantia.

You can also visit Beau Constantia, which is renowned for its epic views over the suburb’s rolling hills and vineyards, as well as their more experimental wines.

From Beau Constantia, it’s also easy to walk to Constantia Glen, a more hidden wine farm with equally stunning views. Just keep an eye on the time, as it’s so easy to get carried away at the wine farms.

The last bus back to the city center leaves at 5:25 pm from outside Beau Constantia, and you can track live bus times online.

This is such a fun and easy way to go wine tasting. And you get beautiful views along the way, especially on the way back into the city.

wine tasting arrangement in cape town as part of a 7 days in cape town itinerary

Day 5 – Muizenberg and Kalk Bay

Behind Cape Town’s “lentil curtain,” you’ll find the surfer suburb of Muizenberg and the hippie haven that is Kalk Bay.

Both are on the southeast side of the Cape Peninsula. It’s definitely worth venturing out there to check out these awesome enclaves.

Day 5 of our 7-Day Cape Town Itinerary will be spent at Muizenberg and Kalk Bay.

Morning: Muizenberg

Muizenberg is roughly half an hour south of Cape Town’s city center. It’s famous for its glorious surfing beach.

While the Camps Bay and Clifton beaches on the Atlantic coast are known for their choppy and cold waters, Muizenberg faces the Indian Ocean. It has a much gentler swell.

You can hire boards or even take some surf lessons on Muizenberg Beach. Or just enjoy swimming in water that doesn’t make your legs go numb!

For lunch, I highly recommend heading to Carla’s Mozambique Restaurant to try their famous prawns.

If that’s not your thing, then head to Joon instead. It’s a quaint little cafe that serves a delicious brunch menu: think omelets, avocado toast, and pastries.

amazing drone shot of the ocean over muizenberg beach

Afternoon: Kalk Bay

Kalk Bay is roughly 20 minutes south of Muizenberg, and it’s incredibly charming. There are no big chain businesses here. It’s all about independent boutiques, vintage stores, and locally-owned cafes.

There isn’t really much of a beach here, but I definitely recommend a dip in the Dalebrook pool.

I also recommend grabbing a cocktail or a glass of crisp Chenin blanc at Sirocco before grabbing fish and chips for dinner at the Brass Bell.

The Brass Bell overlooks a large tidal pool and it serves the best fish and chips that I’ve ever had in Cape Town. There’s also a cute little faux beach area and the staff are super friendly.

Day 6 – Boulders Beach, Cape Point, and Cape of Good Hope

Boulders Beach

Boulders Beach is a must-visit while you’re in Cape Town. It’s the best place in the city to see African penguins.

Boulders Beach is a 45-minute drive south of central Cape Town. There’s lots of free parking there.

You need to pay R176 to access the beach, which is covered in boardwalks from which you can see the penguins. This allows birds to live happily and undisturbed, while humans enjoy admiring them from a safe distance.

The beach is really beautiful, and you often find yourself pretty close to the penguins. Don’t be tempted to reach over and pet them though, as they do bite!

As always with animals, I urge you to be respectful and to not do them any harm.

You only need about half an hour or so to see the penguins, and then you can grab some refreshments at one of several cafes nearby. There’s not much food around at the Cape Point or the Cape of Good Hope, so either bring some with you or fill up at Boulders.

Needless to say, the penguins are one of my favorite spots on this one-week in Cape Town itinerary.

Cape Point

From Boulders Beach, it’s another 30-minute drive south towards Cape Point. You’ll need to stop on the way in and pay R376, as Cape Point is part of a National Park.

Cape Point is a land formation that’s famed for its dramatic beauty. You can walk up to a viewpoint at the top of the Cape Point lighthouse to admire its white sand beaches and jagged cliffs.

There is a funicular that can take you to the top of the lighthouse. Personally, I don’t think it’s worth the money. It doesn’t take long to walk up!

This is one of the most stunning spots in this 7-Day in Cape Town Itinerary.

stunning view of cape point in cape town

Cape of Good Hope

From Cape Point, you can either drive or hike to the Cape of Good Hope. The Cape of Good Hope is often mistaken as the southernmost point of Africa, and the point where the Indian and Atlantic
oceans meet.

In reality, it’s not, but it is the southwesternmost point of Africa and the southernmost point of the Cape Peninsula.

It’s also said to be home to the Flying Dutchman (and many other shipwrecks thanks to its famously stormy waters).

It takes around half an hour to hike one way to the Cape of Good Hope, or a few minutes to drive.

Along the way, you may well see some baboons and ostriches – just don’t get too close!

cape of good hope sign in cape town

Day 7 – Relax and Enjoy a Sunset Hike


For a perfect end to your week in Cape Town, start by heading out to brunch at Jarryd’s in Sea Point.

It’s an all-day brunch restaurant and its pancakes are legendary – they’ve both gone viral on TikTok and appeared on Netflix! The stack is huge though, so you might want to share. This is surely the best lunch in Cape Town.

If you’re not in the mood for something sweet at Jarryd’s, then the huevos rancheros are really good. Or you could always grab a bagel from Kleinsky’s, which is just a few doors down.

Saunders Rock Beach

Saunders Rock Beach is a short walk from Jarryd’s, and it’s the perfect place to relax.

You can enjoy a dip in the rock pool – although the water does tend to be pretty cold!

This beach is smaller than the Clifton or Camps Bay Beaches and it’s pretty in a totally different way. However, there’s more parking and it’s easier to access, so it’s ideal for a quick dip and sunbathing session.

Prom Walk

Capetonians love walking along the Sea Point promenade, and given how pretty it is, who can blame them?

You get fantastic views of Lion’s Head on one side and the Atlantic Ocean on the other as you stroll along. There are some great food trucks right outside the Sea Point Pavillion, too.

Personally, I’m partial to The Falafel Guy, as it’s both delicious and cheap.

Kloof Corner

I firmly believe that every trip to Cape Town should end on a high. This is why I’ve saved my favorite activity for last: hiking Kloof Corner! This is one of the best-hidden gems in Cape Town.

You can Uber to the bottom of the Kloof Corner steps or there’s a small parking lot just around the corner.

It’s about a 20-minute walk uphill to the viewpoint, which is a little steep in places but quite easy overall.

Once you get to the top, you will be rewarded with spectacular views of the entire city.

On your right, you’ll see Table Mountain and the City Bowl, Lion’s Head, and Signal Hill are right in front of you.

And you’ve got the Twelve Apostles and aerial views of Camps Bay to your left.

I think that it’s best to do this hike at sunset. You’ll be okay to hike down afterward if you have a flashlight on your phone. The steps are mostly even, and getting back down is easier than getting up.

Watching the sunset at Kloof Corner really will end your 7-Day Cape Town Itinerary on a high.

stunning sunset over cape town from kloof corner

Alternative Activity: Robben Island

Robben Island is a pretty famous spot near Cape Town. It’s best known for being a prison where Nelson Mandela was held for 18 years. The island has a heavy history; it was also used for leper colonies and as a military base.

These days, it’s a UNESCO World Heritage site. You can catch a ferry from Cape Town to visit. The tour often includes a former prisoner as a guide, which makes it super real and impactful.

There’s more to see too. The island has some wildlife like penguins and seals. But mostly, it’s a place to absorb history and think about human rights.

Definitely a must-see if you’re into history and animals.

Is 7 Days Enough in Cape Town?

7 days is a great amount of time to spend in Cape Town. You’ll have to pick and choose your activities, but you can see stunning things, like Boulders Beach, Kloof Corner, and Cape Point.

I suggested the most popular activities for this 7-day Cape Town itinerary, but of course, there is always more to see.

If you want to spend more time in Cape Town, you can definitely find things to do for two weeks there as well.

Anything less than one week in Cape Town might be a bit tight, and you’ll have to rush through the activities.

So all in all, 7 days in Cape Town is a great amount of time, but for a more in-depth experience, you can definitely stay longer.

Is Cape Town, South Africa Safe For Tourists?

Safety in Cape Town is a mix. It’s got some really safe spots and some areas you want to avoid.

Firstly, areas like the V&A Waterfront and most of the city center are generally safe during the day. There’s a strong police presence and lots of tourists.

However, it’s always recommended to be alert. Pickpocketing can happen, especially in crowded areas.

Nighttime’s a different story. Stick to well-lit areas and maybe avoid walking around the city center alone late at night. Better to Uber or drive if you’re heading out.

Now, about neighborhoods to avoid in Cape Town: steer clear of the Cape Flats, including areas like Khayelitsha and Mitchells Plain. These are high-crime areas and not tourist-friendly.

General “don’ts”:

  • Don’t flash expensive items like cameras or jewelry.
  • Don’t venture into unknown neighborhoods without doing some research.
  • Don’t hike alone; stick to popular trails and preferably go in a group.

So overall, Cape Town can be safe for tourists if you’re smart about it.

Just like any city, it’s got its good spots and its not-so-good ones. Just keep your eyes open and stay alert.

If you stick to this 7-day in Cape Town itinerary, you’ll not have to venture into unsafe neighborhoods.

Do you need travel insurance in Cape Town, South Africa? Yes, travel insurance in Cape Town is highly recommended.
Unsafe roads, hiking and sports accidents, and food poisoning are only a few examples of when travel insurance could come in handy. EKTA offers worldwide travel insurance with 24/7 service and no hidden fees or restrictions.

What Is the Best Time to Visit Cape Town?

If you are wondering about the best time to visit Cape Town, I got you covered. There are two main seasons to consider when going to Cape Town.

Summer is from November to February. It is hot and dry. The beaches are amazing, and it’s prime time for outdoor stuff. But it’s also high tourist season, so it can get crowded and prices may spike.

Winter is from May to August. It is cooler and can be rainy. It’s less crowded, though, and you can catch some cool events like the Cape Town Jazz Festival. Plus, it’s the best time for whale watching!

Shoulder seasons, like March-April and September-October, offer a nice balance. Good weather, fewer crowds, and prices are usually more reasonable.

Conclusion: 7 Day Cape Town Itinerary

This brings us to the end of our 7-Day Cape Town itinerary. This relaxed and authentic itinerary crafted by a Cape Town local includes all the hotspots and hidden gems you’ll want to see on your vacation.

From Boulders Beach to the Constantia Wine Bus – there is something for everyone in Cape Town- and this one-week itinerary will lead you there.

If you get an Uber or a rental car, you’ll have no problem navigating your way through beautiful Cape Town.

Lastly, always be alert and don’t wander into unsafe neighborhoods, as Cape Town has some unsafe parts for tourists.

I hope you enjoyed this 7-day Cape Town itinerary and will have a great trip.

FAQ: 7-Day Cape Town Itinerary

Is Cape Town Safe For Tourists?

Cape Town’s safety varies by area. Tourist spots like V&A Waterfront and Camps Bay are generally safe, especially during the day. The city center is okay but be cautious at night. Avoid high-crime neighborhoods like Cape Flats. Always stay alert, keep valuables hidden, and use reliable transportation. Like any city, being aware and taking precautions makes a difference.

What are the best hiking routes in Cape Town?

Table Mountain offers iconic hikes like Platteklip Gorge for stunning city views. Lion’s Head is a must for sunrise or sunset, and it’s a shorter hike. For ocean views, try Chapman’s Peak. The Constantia Nek to Kirstenbosch route takes you through lush botanical gardens. Skeleton Gorge is a challenging trek with natural pools. Kloof Corner is a hidden gem hike in Cape Town.

What are cool things to do in Cape Town in winter?

In winter, Cape Town offers cozy wine tasting in the Winelands and the Cape Town Jazz Festival. It’s also prime time for whale watching in False Bay. Indoor attractions like the Zeitz MOCAA art museum are great for rainy days. The cooler weather is perfect for scenic drives like Chapman’s Peak Drive. Embrace the chill with a hot coffee at a local café!

Is one week in Cape Town enough?

One week in Cape Town is doable but packed. You can hit key spots like Table Mountain, V&A Waterfront, and Cape Peninsula. Maybe even squeeze in a Winelands day. You’ll have to prioritize since there’s so much to see and do. It’s enough for a taste, but you’ll likely leave wanting more!

blonde girl pink dress in front of blue door santorini

About the Author

Sabrina is a passionate travel blogger and content creator, originally from Austria. She spends most parts of the year abroad at various destinations with her husband.

She provides slow-paced itineraries that focus on quality over quantity. Sabrina wants to help her readers to get more out of their travel experiences – while doing less. Read more.

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