Your best source for this info is the SIA Guide to VFR. It is the official French guide, in English and French, with maps of the R and D areas, all contact frequencies, times of activity and heights.
Obtainable from most UK pilot shops. Not expensive. Makes planning in France relatively painless.
Can't tell you much about Germany, but they were helpful to me and in excellent English.
There is something called Clean Hunter on another thread which may be relevant to you, but may well be all over before your flight.