Not a complete answer, but we typically use grpc_cli (located somewhere on the
github.com/grpc/grpc repo, but I don't recall where) which allows you to poke at services. The server needs to expose the reflection service, which Java exposes in the grpc-services maven library.
As for plaintext, you can use plaintext proto (in Java this class class is called TextFormat). I personally like the proto text format better (no trailing commas, repeated fields don't require list syntax, compilable). If you want all your data to be passed as plaintext, rather than just for debugging, you can swap out the Marshaller to be any format. I have a blog post and working example of how to use JSON in gRPC with no Proto dependency at all:
https://grpc.io/blog/grpc-with-json
If you just want it for debugging, you'll have to use a tool that can decode it. That said, with server reflection turned on, using a tool is not so bad. (and you need a tool anyways to de-minify your JSON!).
HTH
Carl,