A realistic one-week Sichuan and Chongqing itinerary from Chengdu, with pandas, teahouses, Dujiangyan, Qingcheng, Leshan or Emei, and a Chongqing extension.
The shape of the week
I would give Chengdu three full days, add two days for a mountain or Buddha side trip, and keep two days for a Chongqing extension if that interests you. If Chongqing does not appeal, replace it with a slower Emei overnight and more city time. The key is not to do Chengdu, Jiuzhaigou, Emei, and Chongqing in the same week; that is a transport schedule, not a holiday.
Days 1–3: the Chengdu core
Use day one for arrival and a neighborhood meal. Day two is the early Panda Base plus an old street and teahouse afternoon. Day three is a flexible city day: museums, People's Park, Wenshu Monastery, Kuanzhai, food, and an evening show. This is also your weather buffer. If it rains, move the indoor blocks here instead of forcing a day trip.
Days 4–5: the side trip
Option A is Dujiangyan and Qingcheng Mountain with one night near the mountain, which gives you a slow evening and an early start without returning to the city. Option B is Leshan and an Emei overnight if you want the Giant Buddha and a mountain. Both require booking rail tickets early. Check the weather before choosing; mountain visibility and wet trails can change the value of the trip.
Days 6–7: Chongqing or a slower finish
Chongqing is roughly one to one-and-a-half hours away by high-speed rail, making a two-night extension realistic. Focus on one night view, one old neighborhood, and the food rather than trying to see all the famous viewpoints. If you skip Chongqing, stay in Chengdu, add a cooking class or a second teahouse day, and leave with a better feel for the city.
What I would cut first
Cut any plan that requires two long train transfers in one day. Cut a rushed Emei day trip; it is better as an overnight or not at all. Cut the third old street if you have already seen two; they start to blur. Spend the saved time eating, walking, and sitting in a teahouse, which is the actual point of Chengdu.
Questions travelers ask about this
Is 7 days enough for Chengdu and Chongqing?
Yes. Three days in Chengdu, two for a side trip, and two in Chongqing is a comfortable pace without constant transfers.
Should I visit Emei or Jiuzhaigou in a one-week Chengdu trip?
Emei is easier to fit. Jiuzhaigou needs more transfer time and is better as a separate trip or with at least two nights.