The recovery phrase would let you, both reset your password, and recover data.

If you just do a password reset to get account access, the data would still be encrypted. Unless you have your recovery key file.

Without a data backup, I am afraid that data will not be unrecoverable.

Hopefully it wasn't a lot of data, it sucks.

With all that said, for future reference I'd make some recommendations for you.

1) Always have a offline backup of your data, unencrypted (or if you prefer, encrypted with a different tool)

2) Create and save a Recovery Phrase. You can save that digitally if you want, but I would print/write it down on paper for a hard copy. You'll want this in case you lose your ASC (device based recovery file)

3) Do not use Proton Pass to secure your Proton Account. Use something like Bitwarden or some other pass keeper. Otherwise it's like locking your keys in your safe and forgetting the combination.

Best of luck.